Top 10 Healthy Breakfast Ideas for More Energy

Do you wake up in the morning feeling sluggish, tired, and not ready to take on the day? That might be because you’re not eating enough protein and fat in your breakfast. Make sure you’re fueling your body the right way with these 10 healthy breakfast ideas that are high in both protein and fat to help keep you energized all morning long!

1) Savory Breakfast Muffins

In a bowl, combine 11⁄2 cups whole-wheat flour, 2 teaspoons baking powder, 1⁄2 teaspoon salt and 1⁄4 teaspoon pepper. In another bowl, beat 2 eggs with 1⁄3 cup milk; stir in 3 ounces grated Parmesan cheese. Whisk into dry ingredients. Stir in 1⁄2 cup fresh spinach leaves and 1⁄3 cup chopped red bell pepper; pour batter into a muffin tin coated with cooking spray. Bake at 400° until tops are golden brown and firm to touch (20–25 minutes). Remove from pan and let cool 5 minutes on wire rack. Serve warm with tomato sauce as dipping sauce. Makes 6 servings (each 3⁄4 muffin: 85 calories, 4 g protein).

2) Oatmeal with Coconut & Fruit

Oatmeal with coconut and fruit is a great way to start your day. Oatmeal gets you going with slow-digesting carbs that provide lasting energy. The more healthy fats from coconut and walnuts will help you feel satiated longer, while adding fiber, vitamins, minerals and healthy fats into your diet. Topping it off with an assortment of berries gives you a boost of antioxidants, along with calcium, potassium and vitamin C! Cereal & Milk: A bowl of old-fashioned rolled oats with milk makes a great breakfast option if you are short on time in the morning. Rolled oats contains insoluble fibers, which support digestive health and helps stabilize blood sugar levels after eating something sugary or starchy.

3) Blueberry Muffins

If you’re looking for a healthy breakfast idea that will pack in some serious energy, look no further than blueberry muffins. If you want to lighten up your morning meal even more, use whole wheat flour in place of all-purpose flour and low-fat milk instead of whole milk. Blueberry muffins are a great way to start off your day because they’re a good source of fiber, which helps keep your digestion moving along smoothly. They’re also packed with healthy antioxidants called anthocyanins that boost heart health and fight disease.

4) Coconut Yogurt with Chia Seeds

Coconut yogurt topped with chia seeds is a tasty breakfast that provides calcium, potassium, and magnesium. (Be sure to get coconut yogurt without any added sugar.) The addition of chia seeds provides even more protein as well as healthy omega-3 fatty acids. Unlike many protein powders on store shelves, chia seeds are high in fiber and rich in soluble and insoluble fiber—which helps maintain a healthy weight by slowing down digestion and keeping you feeling full longer. You’ll also get energy from about half a cup of berries. Berries are full of vitamin C, which not only helps you build your immune system but also has been shown to help support brain function throughout your life. On top of that, there are plenty of vitamins A, B6, and E.

5) Protein Pancakes With Berries

When you’re getting ready to start your day, reach for a protein-packed breakfast. Protein is essential if you want to stay satiated until lunchtime. Greek yogurt, egg whites and cottage cheese are great high-protein breakfast options; try adding berries, a handful of nuts or flaxseed to up your fiber intake as well. At only 200 calories per cup, blueberries are a tasty way to incorporate more antioxidants into your diet. Cooking tip: making pancakes can be frustrating because they tend to stick even when using nonstick cooking spray. To prevent sticking, add some olive oil to butter or nonstick spray in order to coat pan surfaces more evenly.

6) Smoothie Bowls

Smoothie bowls (sometimes called parfaits) are fun and easy to make, and a fantastic breakfast option. They’re loaded with fresh ingredients (like fruit, yogurt, milk or kefir, greens, superfoods), healthy fats, protein-rich seeds and more. Then they’re topped with things like granola, coconut flakes or nuts. And many smoothie bowl recipes call for toppings that pack additional nutrients like chia seeds or flaxseeds. All of these items come together to make some pretty amazing breakfasts!

7) Fruits & Veggies + Granola Bars

Start your day with a healthy combination of fruits and veggies and top it off with a low-calorie granola bar. Make sure you include enough fruit to make up at least half of your dish, as it’s packed with fiber and natural sugars that will keep you full and satisfied longer. (Try adding some diced cantaloupe to plain yogurt for a simple but delicious mix.) Granola bars are great because they contain plenty of protein, which takes longer to digest than simple carbs like sugar, giving you more energy throughout your morning. Bonus: The high-fiber content in most granola bars also helps prevent blood sugar spikes and crashes.

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