Starting your day off on the right foot can have lasting benefits. A nutritious breakfast has been linked to a variety of health benefits, from weight management to increased cognitive performance. Whether you’re busy with morning meetings, rushing off to school, or scrambling to get out the door before errands and work take over your schedule, staying fueled is essential. Thankfully, there are plenty of quick and easy breakfast ideas that will keep you fueled until lunchtime. These wholesome options are packed with protein and other essential nutrients that help you stay energized until your next meal. If you find yourself eating at home most mornings but want to shake things up a bit, try one of these simple breakfast ideas for busy mornings.
Why breakfast is important
Breakfast has long been known as the most important meal of the day, and for good reason. If you eat nothing in the morning, your body may go into “starvation mode,” where it thinks it’s in danger, so it slows down all non-vital processes to focus on keeping you alive. This could include your metabolism and ability to burn fat, so if you skip breakfast, you could end up gaining more weight than you’d like. A healthy breakfast jump-starts your metabolism, helping you stay energized and prevent weight gain. Studies have shown that eating breakfast can help reduce the risk for obesity, type 2 diabetes, heart disease, high cholesterol, and high blood pressure. Going hungry for even just a few hours can lead to decreased cognitive performance and make you feel tired and cranky.
Oatmeal is a classic breakfast choice, and for good reason. Packed with fiber and protein, oats are a great source of slow-digesting carbohydrates that can help keep you feeling full for hours. Add a little bit of brown sugar or honey, and you’ve got a healthy and hearty breakfast that’s easy to make on busy mornings. If you don’t have much time in the morning, try using a microwaveable oatmeal packet. You can even make them the night before and store them in the fridge. Oatmeal can be eaten plain or with a variety of toppings. Try adding fresh or dried fruit, nuts, seeds, or a spoonful of peanut or almond butter. If you have a bit more time, try making oatmeal with milk or Greek yogurt instead.
Eggs and toast
Eggs and toast make a quick and healthy breakfast that’s easy to make and eat on the go. If you prefer, you can easily substitute the toast for an English muffin or bagel. A few studies have found that a protein-rich breakfast can help people feel more full, prevent overeating later in the day, and improve cognitive performance. Plus, eggs are an excellent source of complete protein, which helps you maintain muscle and keep your metabolism revved while avoiding the sugar rush associated with other carb-heavy breakfast foods.
Greek yogurt with fruit
Greek yogurt makes a great breakfast food that can be enjoyed plain or with fresh or dried fruit. Greek yogurt is rich in protein and calcium, and it can be a great alternative to milk for people with lactose intolerance. Add a little honey or maple syrup to turn your yogurt into a tasty and nutritious breakfast parfait. You can also try mixing Greek yogurt with granola and fresh or dried fruit for a quick and easy breakfast bowl.