There’s nothing like starting your day with a breakfast that combines flavor, convenience, and nutrients to keep you energized throughout the day. Eating well in the morning is essential to replenish your body after an overnight fast, improve concentration, and regulate your metabolism. Here are five healthy and delicious breakfast ideas that you can easily incorporate into your daily routine.
Protein Fruit Smoothie
Smoothies are perfect for those who are short on time in the morning but still want a nutritious breakfast. They are easy to prepare and can be customized to your preferences.
Ingredients:
1 frozen banana
1 cup of berries (strawberry, raspberry or blueberry)
1 scoop of whey protein or vegan protein
1 tablespoon peanut butter
200 ml of plant-based milk or natural yogurt
Preparation method:
Blend all ingredients in a blender until smooth. Serve immediately. For a crunchy touch, top with granola or chia seeds.
Tapioca with Healthy Fillings
Tapioca is a versatile, gluten-free alternative that is ideal for those who want a light and tasty breakfast. The filling can vary, ensuring that you never get tired of this option.
Filling suggestion:
1 tablespoon peanut butter
1 sliced banana
Cinnamon to taste
2 slices of turkey breast
1 tablespoon of cottage cheese or ricotta
Arugula or spinach
Preparation method:
Prepare the tapioca in the frying pan, spread the chosen filling and fold in half. Serve with a cup of coffee or tea.
Overnight Oats with Fruit and Seeds
For those with a busy lifestyle, overnight oats are the perfect solution. They are prepared the night before, saving time in the morning, and are also rich in fiber and energy.
Basic ingredients:
1/2 cup rolled oats
1 tablespoon chia
1 cup of plant-based milk or yogurt
Chopped fruit (mango, strawberry or kiwi)
Walnuts or almonds to finish
Preparation method:
Mix the oats, chia seeds, and milk in a jar with a lid. Leave in the refrigerator overnight. In the morning, top with fresh fruit and nuts before serving.
Whole Wheat Pancake with Honey and Fruit
Pancakes can be a healthy option if made with whole grain ingredients. They provide a good dose of complex carbohydrates and fiber, ensuring that you feel fuller for longer.
Ingredients:
1/2 cup oat or whole wheat flour
1 egg
1 teaspoon yeast
1/2 cup plant-based milk
1 tablespoon honey
Fresh fruit to serve
Preparation method:
Mix the ingredients until a smooth batter forms. Cook in a non-stick frying pan, turning when bubbles begin to appear. Serve with honey and fresh fruit, such as strawberries or apple slices.
Whole Wheat Toast with Avocado and Egg
For a balanced breakfast rich in good fats and protein, whole-grain toast with avocado and egg is a classic and delicious choice.
Ingredients:
2 slices of wholemeal bread
1/2 mashed avocado
1 egg (fried, boiled or poached)
Black pepper and salt to taste
Sunflower seeds for decoration
Preparation method:
Toast the slices of whole wheat bread. Spread the mashed avocado, season with salt and pepper and place the egg on top. Finish with sunflower seeds for a crunchy touch.
Tips for a Healthy Breakfast
Plan ahead: Have ingredients prepared to reduce time in the kitchen.
Include proteins: they help control appetite and provide long-lasting energy.
Add fiber: foods like oats, chia and fruits help with digestion and prolong the feeling of fullness.
Avoid refined sugars: opt for natural options, such as honey, fruits or dates.
Hydrate yourself: start your day with a glass of water or tea before breakfast.
