When deciding what you want to have for breakfast in the morning, make sure that you’re filling yourself up with the right nutrients. The key to a healthy breakfast that will keep you full all morning is getting the right combination of protein, healthy fats, and carbohydrates. Each nutrient has its own health benefits, but when you put them together, it’s the perfect equation. Here are six satisfying breakfast combos you’ll want to try.
1. Eggs and avocado toast
According to the University of Michigan Integrative Medicine, eggs are a great source of protein and have all of the essential minerals and vitamins our bodies need, except for vitamin C. One egg has around 70 calories and 6 grams of protein. The toast, if chosen correctly, offers a mix of carbohydrates, protein, and fiber. WebMD says when choosing bread, you always want to opt for products that are 100% whole wheat or whole grain. Lastly, the avocado is the healthy fat that brings everything together. The Academy of Nutrition and Dietetics mentions the fruit is filled with monounsaturated fats, potassium, vitamins, and fiber. And if you like a little spice, you can also top your toast with some red pepper flakes.
2. Sweet potato hash with eggs
Once again, eggs offer their nutrients to this satisfying breakfast. And putting them over some sweet potato hash is super smart. According to Medical News Today, sweet potatoes are filled with fiber for healthy digestion and potassium, which helps lower blood pressure levels. They also have fewer calories than a regular potato. Cut one up and combine it with some onions and your favorite breakfast meat. Add your eggs, and you’re ready to eat.
3. Protein pancakes topped with fruit and almond butter
One way to keep the typical pancake or waffle meal healthy is by making sure to add some protein to the mix. Livestrong.com notes a typical pancake usually contains about 28 grams of carbohydrates, 1 gram of fiber, and 4 grams of protein. The high carbohydrate content probably has a lot to do with why many people often have more than one for breakfast. Without enough protein or healthy fat, you can easily eat more than the recommended serving. The next time you’re making morning pancakes, make sure to add a scoop of protein powder to the bowl. You can also top it with your favorite nut butter and some fresh fruit. Add a drizzle of honey for a touch of sweetness
4. Granola with fruit and almond milk
If cereal is your morning go-to, then this is a great alternative to the standard sugary offerings. Well + Good mentions the best granolas can be packed with fiber and iron. But when choosing which to have, you’ll want to make sure it’s not made with high-fructose corn syrup and that a ¼-cup serving only has 2 to 3 grams of fat. Even though the serving size for granola isn’t as large as most cereals, you can still fill your bowl with other healthy ingredients like fruit and nuts. Everyday Health says berries are filled with phytochemicals that help prevent cell damage, making them a great choice. Almonds are also a great topper because they promote bone health and a strong immune system, as mentioned by Organic Facts. Put it all together in some almond milk, and you’ll enjoy a tasty breakfast upgrade.
5. Fruit and vegetable smoothie
If you’re on the go and need something quick or simply have trouble finding the appetite to eat a full meal in the morning, having a smoothie for breakfast is a great alternative. You just have to make sure you’re making them with the right ingredients, which includes vegetables like spinach and kale. LiveScience reports spinach helps maintain healthy hair and skin and also helps lower the risk of heart disease. Kale provides the body with vitamins that are beneficial for joint health and may reduce the risk of cancer and diabetes. Start with some juice, milk, or a milk substitute, then add your favorite protein powder or nut butter. Next, add whatever fruits and veggies you like. Avocado and banana are also both great additions that will lend a creamy texture. Just blend, pour, and sip.
6. Sweet potato toast with nut butter, fruit, and chia seeds
For this clever dish, cooked sweet potato replaces the usual bread. WebMD notes sweet potatoes have high amounts of potassium, calcium, and vitamins. Sweet potatoes also contain the antioxidant beta-carotene, which can help reduce cell damage that can contribute to depression. Spread nut butter on some sweet potato, then add fruit and chia seeds. Men’s Fitness says these seeds are a great source of energy and have way more calcium than milk. This new trend in “toast” is something you definitely want to try.