1. Meal prep your breakfast options
The best strategy for guaranteeing you choose a healthy breakfast is to prepare it in advance instead of leaving it to chance when you could suddenly find yourself in a hurry.
To not fail, make a plan: choose your breakfast meal, list the ingredients you’ll need, shop for groceries, and do as much as you can in advance on the weekend.
From there you have two options: you can prepare a ready-to-eat meal or simply the ingredients so that they’re ready to combine. For example, you can make oatmeal overnight in the crockpot and scoop out a portion in the morning, or use sliced fruit for a smoothie. A little bit of planning goes a long way.
2. Start your day with fresh fruit
Nutritional guidelines recommend we have 2-3 servings of fruit per day. We sometimes include fruit in a dessert but that’s not nearly enough! Also, fresh fruits are better to choose over dried fruits or fruit juice because they have less concentrated sugar and contain more fiber.
Try mango with chia pudding or spread apple wedges with homemade nut butter. Also, a fruit salad is always a good idea as you can easily prepare one the night before and leave it covered in the fridge.
3. Super quick and delicious smoothie meals
Who doesn’t love a smoothie? Especially on a hot summer day. If you’re always in a hurry, smoothies are a quick and portable healthy meal that is a perfect option to start your morning.
With pre-sliced fruit, it will take you no time at all. You can even leave the blender to grind as you finish getting dressed or applying makeup. Here are the steps for a delicious fruity drink.
- Measure and portion out your fruit. For each smoothie, you want about 1/2 cup of fruit (frozen is okay).
- Combine them in a freezer-safe plastic bag the night before or on the weekend.
- If you want a thicker smoothie, place 1/2 cup of milk and a 1/4 cup of your favorite yogurt in the blender container and leave it covered in the refrigerator. You can also drizzle a tablespoon of honey in if you’d like.
- Choose a favorite to-go cup and have it ready by the blender so you can blend, pour, and go!
4. Mix in the vegetables
Vegetables are not the first thing that comes to mind when you think of breakfast, is it? Yet all vegetables are highly nutritious, low in fat and calories, and high in fiber and vitamins so really they are an ideal breakfast food. Plus you should get your 5 a day, so make it easy and incorporate veggies with every meal.
If it doesn’t sound appetizing, here are some ways to add them seamlessly: add steamed veggies to your scrambled eggs; put a handful of spinach to your smoothie, or make a vegetable quiche on the weekend and eat a slice each morning.
5. Layer up your proteins
Having proteins at breakfast is not just for athletes. Experts recommend you get up to 3 servings of protein a day. Protein in your breakfast is a great way to boost your energy levels and keep you feeling full until lunchtime.
For a protein-packed breakfast, a favorite suggestion is boiled eggs with sliced turkey and cheese to make a delicious omelet.
6. Calcium is essential
Calcium is essential for building healthy bones and teeth as well as preventing osteoporosis. Dairy is a common breakfast food because products like milk, yogurt, and cheese are high in both calcium and protein.
With so many ways to combine these ingredients, your options for a healthy breakfast extend far beyond a week of planning. Greek yogurt is delicious with granola and fruit. And as mentioned, you can also use yogurt or milk for your smoothies, while the cheese melts wonderfully in an omelet.
7. The pastries
We know that pastries are difficult to resist. It is not that you should never have pastries for breakfast, just not on a daily basis. Anything sweet and sugary doesn’t contribute to a healthy breakfast.
You can indulge in pastries for breakfast when you’re on vacation or having breakfast in a hotel, but avoid keeping them in your home. Choose instead of any of the suggestions above.
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