Skipping breakfast is something that lots of people do these days for various reasons such as “there’s no time, I’m in a hurry”, “I’m not hungry”, or “This is the one meal I can easily skip, so it’s a great way to lose some weight”. Others try to find comfort in a hot cup of coffee or tea but know this: a cup of coffee is not breakfast. Concerning weight loss, research studies have shown that eating in the morning will balance your appetite, making you less inclined to eat oversized food portions at lunch and dinner.
If you’re playing on the other team, meaning you’re a breakfast fan, a little inspiration might prove beneficial. So here are a few quick and easy breakfast recipes that will boost your mood and energize you for the day to come but also go easy on your figure and stomach. They are so easy we can hardly call them recipes.
The recipes for a healthy breakfast
Balanced breakfast to go
- 1 boiled egg
- 2 slices of cheese
- 2 slices of whole-wheat bread
- 1 grape
This is a simple solution to get a bit of everything plus it’s easy to pack and take it with you at work, school…etc.
Protein shake
- 2 tbs egg white powder or whey protein isolate
- 300 ml water
- A handful of ice (crushed or cubes)
- 1 banana or 1-2 peaches or 1 cup of small fruits (such as strawberries)
For those times when you’re really in a hurry, it’s a good thing to have some egg white powder or whey protein isolate in the house. You can use the above recipe to improvise with various fruits as a good starting base. All you have to do is blend the ingredients for 1-2 minutes. For those liquid breakfast lovers, also check out the next recipe.
Breakfast Smoothie
- 1 cup fresh or frozen fruits
- ½ cup low-fat milk or yoghurt
- 1 tbs oatmeal
- ½ cup of orange juice
Blend all the ingredients for 1-2 minutes and you’re good to go!
Hummus spread
Spread a thin layer of hummus on a whole-wheat flatbread and reap the benefits of protein, carbs, and healthy fats provided by hummus. Evidently, you can make the hummus at home, so it’s even better.
Gourmet breakfast
- 100 gr fine cheese
- 1 fresh fruit (orange, apple…etc.)
- 5-8 nuts or almonds
It has an elaborate taste, doesn’t involve preparation, and provides vitamins, protein, and healthy fats. What more could you ask for?
Breakfast Pizza
- 2 slices of whole-grain bread
- 2-3 tbs low-fat ricotta
- 2 tomato slices
- A few drops of olive oil
Ok, it’s not really a pizza since it doesn’t need to cook in the oven, but it does look like one! Spread the ricotta on the two bread slices, add the tomato slices on top, splash a few drops of olive oil, and season with salt and pepper. You can also sprinkle some Mediterranean dry herbs on top, such as oregano or basil for some extra flavour.
