Two Peas and Their Pod

10 in 10 Healthy Challenge: Healthy Breakfast Ideas

10 in 10 Healthy Challenge: Healthy Breakfast Ideas

Breakfast really is the most important meal of the day. I never skip breakfast-I love breakfast foods and I need the energy to start my day off right.

When you wake up in the morning, you haven’t eaten for approximately 6 to 12 hours: it’s time to “break the fast.” Research has shown that breakfast helps to improve mental and physical performance and contributes many important nutrients to your diet.

When you skip breakfast, your metabolic rate slows down and your blood sugar drops. As a result, you become hungry and have less energy. This sets you up to impulsively snack  or to eat extra servings or bigger portions at lunch or dinner. When you eat breakfast, your body feels nourished and satisfied, making you less likely to overeat the rest of the day.

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Common excuses for not eating breakfast are: no time, nothing to eat, I am not hungry in the morning, I don’t like breakfast foods, etc. If you struggle with eating breakfast here are a few ideas to help you make breakfast part of your daily routine.

Get up 15 minutes earlier.  You can fix and consume a healthy breakfast in 15 minutes or less.

Plan ahead. Decide what you are going to eat the night before. Prep whatever can be prepped the night before. I make my own oatmeal packets-I put 1/2 cup of rolled oats in a sandwich bag with cinnamon and a few raisins. I bring milk and make my oats in the break room at work.

If you are always on the go pick up portable breakfast items  at the store: fruit, yogurt, string cheese, granola/protein bars, vegetable juice, nuts, etc.

Here are quick, tasty and nutritious choices to get your day off to a good start:

  • Whole grain cold cereal with skim/soy/almond milk with fresh fruit-read labels-not all cereals are healthy. Look for whole grain, at least 5 grams of fiber, low sugar, and pay attention to serving sizes.
  • Oatmeal topped with raisins, cinnamon, and almonds
  • Baked Oatmeal-one of my favorite breakfast treats!
  • Yogurt parfait with granola and fruit-we make our own granola and yogurt-cheap, healthy, and tasty!
  • Natural peanut or almond butter spread on whole-wheat toast with banana or apple slices
  • Fruit smoothie made with yogurt or skim/soy milk-make it the night before and put in the freezer. Take it out in the morning while you get ready. It will be thawed and ready to drink when you are!
  • Breakfast burrito (whole wheat tortilla, scrambled eggs/eggbeaters, veggies, low fat cheese, beans, salsa)
  • Whole wheat waffle or pancakes-top with fruit. Make a large batch and freeze the extras. Just pop them in the toaster to heat them up. We love blueberry buckwheat pancakes. Mmm!
  • Vegetable omelet, fritatta, or egg casserole
  • Whole wheat English muffin or a Sandwich Thin topped with low fat cheese and an egg-skip the drive thru and make it at home!
  • Tofu scramble-if you haven’t tried scrambled tofu, give it a chance. We love it!
  • Whole Wheat Berry Oatmeal Muffins-make a big batch and put some in the freezer.
  • Anything is better than nothing, if you don’t like breakfast foods-try leftovers, a turkey sandwich on whole grain bread, a bowl of soup-whatever you will eat!

What do you eat for breakfast? Please share! I hope these tips were helpful.

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38 Responses to “10 in 10 Healthy Challenge: Healthy Breakfast Ideas”

  1. 1
    Divina — January 23, 2010 @ 6:03 pm

    Thanks for list of breakfast idea. I realized that I could actually eat healthier when I’m prepared. Sometimes I don’t feel like eating bread so I have a bowl of soba noodles in chicken broth with vegetables and boiled egg.

  2. 2
    LillyAnn — January 23, 2010 @ 6:07 pm

    Great post Maria! Thanks so much for sharing :) I usually grab the Yogurt parfait with granola and fruit @ McDonalds (or a Pop Tart from home) but will definitely now try making my own Yogurt parfait.

  3. 3
    Sonja @ ActiveFoodie — January 23, 2010 @ 6:07 pm

    You are so right about breakfast, such an important meal! What a great list of breakfast ideas you have complied!

  4. 4
    Estela @ Weekly Bite — January 23, 2010 @ 6:43 pm

    Breakfast is actually my favorite meal! I want to try your blueberry buckwheat pancakes!

  5. 5
    Brittany — January 23, 2010 @ 7:37 pm

    Hi! My sister-in-law showed me your blog, and I’m in-love!
    Thanks for the breakfast ideas! I often skip breakfast, but it’s usually because I’m tired of boring cold cereal. Now my mind is racing with ideas! Thanks!

    Brittany

  6. 6
    Erica — January 23, 2010 @ 8:44 pm

    Couldn’t agree more! I’m a big fan of fruits with nut butter or toast and nut butter! Josh prefers hot oatmeal or overnight oats with walnuts and fruit. Hope you guys are having a nice weekend

  7. 7
    Julie @ Pickley Pear — January 23, 2010 @ 9:02 pm

    What a great post! I was just talking about this with my mom the other day, I have NEVER skipped breakfast, even as a young girl, getting ready for school in the morning. That being said, I never miss a meal :)
    These days I’m big into parfaits with Greek yogurt, mixed with cereal, fruit, nuts, anything I can get my hands on!!

  8. 8
    Candace — January 23, 2010 @ 9:42 pm

    I have a green smoothie: a huge handful of spinach, yogurt, frozen fruit, banana and water, milk or juice to make it the right consistency. I’ve also had wheat chex and yogurt lately. I know it sounds strange, but it’s actually pretty good!

  9. 9
    Barbara Bakes — January 23, 2010 @ 10:42 pm

    I love breakfast. These all sound like great options!

  10. 10
    Jennifer — January 24, 2010 @ 2:53 am

    I couldn’t agree with you more on everything!!!! :) Breakfast was always a must growing up, being so active in sports for hours each day we had to start it off balanced. Still to this day I have to eat.
    my staples for weekdays:
    -greek yogurt/homemade granola/banana and drizzle of maple syrup
    -oatmeal (I soak the large flake and makes it easier to micro in the a.m) then top with raisins, sliced nuts and maple syrup
    -homemade wholegrain toast with natural nut butters and fresh berries on the side or I throw a sliced apple or banana on the toast.
    -wholewheat wrap with avocado, scrambled egg, salsa and spinach.

    weekends I like to make wholegrain pancakes or waffles, quiches or baked oatmeal. Sunday I always throw a couple batches of muffins in the oven for the week. Great for snacks too with some greek yogurt.

  11. 11
    beth — January 24, 2010 @ 3:35 am

    Great ideas- Im always looking for new ways to get hubby to eat Breakfast

  12. 12
    Julie — January 24, 2010 @ 6:38 am

    So excited for these breakfast recipes…I have lots of healthy lunch and dinner recipes but you can only oatmeal so many days in a row, so I’m excited to try some of these recipes!

  13. 13
    Heather @ Side of Sneakers — January 24, 2010 @ 6:55 am

    Breakfast is my favorite meal of the day :) It’s definitely SO important!!

  14. 14
    Nadia @ for the love of yum — January 24, 2010 @ 8:10 am

    Great breakfast ideas! You’ve laid out so many options, that people can’t use excuses for skipping breakfast anymore! :)

  15. 15
    megan — January 24, 2010 @ 8:27 am

    Love some fresh ideas for breakfast. I usually grab some yogurt put my daughter is a little picky. These are some great options for her!
    And the price of Greek Yoguet these ays has me thinking about your homemade stuff everyday!

  16. 16
    kat — January 24, 2010 @ 9:14 am

    I never used to eat breakfast & until I met my husband who has to have it. I’m sure its improved my health. We have a bowl of steel cut oatmeal with topping like homemade jam, raisins, cinnamon, sunflower seeds, brown sugar, slivered almonds, etc…the variety keeps if from being boring. We serve it was a smoothie made from non-fat yogurt, banana & various frozen fruits.

  17. 17
    Dana — January 24, 2010 @ 9:32 am

    For the past ten years, I have eaten a Luna Bar for breakfast almost every day. Yikes, I know. I am not hungry in the morning and I don’t like breakfast food much so that is my reason. I just recently switched to have a bowl of Fiber One and it’s nice to have something different. Thanks for all the great ideas!

  18. 18
    Tiffany — January 24, 2010 @ 10:09 am

    You are such a health nut! I too love breakfast! Thanks for the yum ideas!

  19. 19
    April Cavin — January 24, 2010 @ 12:51 pm

    I’m not always great at fixing breakfast– especially during the week, but when I have avocados on hand I love to slice them and eat them on toast with cream cheese. So good!!

  20. 20
    grace — January 24, 2010 @ 1:40 pm

    of all your healthy suggestions, the tried-and-true yogurt parfait is my favorite–so versatile, tasty, and nutritious!

  21. 21
    dawn — January 24, 2010 @ 1:46 pm

    greats ideas! I would be so lost without my oatmeal & almond butter for breakfast. plus I do love a good egg burrito too.

  22. 22
    ThatsSoYummy — January 24, 2010 @ 3:28 pm

    These were all perfect suggestions and much needed… thanks for the reminders. They all sounds so yummy! :-)

    -Natasha

  23. 23
    Jennifer — January 24, 2010 @ 4:39 pm

    Followed @molliekatzen’s RT over here, great article, thanks!!

    I eat mostly vegetarian, but my favorite breakfast item has fish in it. I get a package of lox (raw/smoked salmon), then have lox on a toasted whole-grain English muffin along with a slice of tomato and avocado. There’s enough fat and protein in that thing to wake me up, plus completely stave off any hunger pangs until well into lunchtime. Also my doc has told me to “add more oily fish” to my diet so this takes care of it with the lox.

    Thanks for the reminder about yogurt and fruit, I love it but often forget about it in the morning. And my dry-cereal of choice is “shredded wheat with bran.” No added sugar, plus the fiber to keep you regular – Ha!

  24. 24
    twopeas — January 24, 2010 @ 5:03 pm

    Thanks everyone for your breakfast suggestions! I am glad so many of you are faithful breakfast eaters:)

    Jennifer, thanks for popping in. We hope to see you back again!

  25. 25
    Cookin' Canuck — January 24, 2010 @ 5:14 pm

    Great breakfast tips! I never skip breakfast either (if I do, I am very grumpy). A typical breakfast for me is whole-grain cereal with fruit and skim milk. Sometimes I want some extra protein to tide me over, so I’ll have one egg with whole wheat toast and fruit. Perfect start to the day.

  26. 26
    Good Taste. Healthy Me — January 24, 2010 @ 7:59 pm

    Wow I really need to try that baked oatmeal. Looks amazing!

  27. 27
    marla {Family Fresh Cooking} — January 24, 2010 @ 8:13 pm

    Maria, I am up at 4am each morning with a grumbling belly….I couldn’t imagine not eating breakfast. I love it!!! I wake early to have quiet time to myself before a busy day begins.
    I enjoy a warm breakfast and like you I prep most of it quite a few days ahead. My “go to” breakfast is my Stuffed French Toast (on FFC) Spread some nut butter on 2 pieces sprouted grain bread with sliced bananas, dip in egg whites, fry up in a lightly sprayed pan. It is heaven!!! I also go with hearty bowls of oatmeal. When we travel, I prep the little baggies like you do!
    Great post! Go Go Breakfast, Hooray!
    Could you imagine if we skied together the kind of breakfasts we would have!!

  28. 28
    Serena @ Seriously Soupy — January 24, 2010 @ 8:15 pm

    I love Breakfast, but skip it way too often! Thanks for the suggestions and 15-min wake-up early idea.:)

  29. 29
    twopeas — January 24, 2010 @ 8:26 pm

    Marla-I will have to try your French Toast. Thanks!

    Serena-Glad you found a few helpful suggestions.

  30. 30
    Manggy — January 24, 2010 @ 8:39 pm

    Great ideas, Maria. I really need to shop wisely so when I wake up, I actually have options!!!

  31. 31
    Jessica — January 24, 2010 @ 9:04 pm

    I love eating breakfast & I never skip but I’m in a huge breakfast rut right now. My go-to winter breakfast is oatmeal with Greek yogurt and berries. I love this breakfast but I’m starting to get bored. You have some really great breakfast ideas that I’m excited to try. For me, it’s tricky because I find that pancakes and eggs etc are too heavy for me in the morning so olive your baked oatmeal and oatmeal muffins ideas. They look perfect recipes to break me out of my rut! Thanks for such a great post!

  32. Pingback: Baked Frittata with Artichokes, Sun Dried Tomatoes, and Feta Cheese

  33. 32
    Jen @ My Kitchen Addiction — January 25, 2010 @ 9:00 pm

    Love all of the breakfast ideas. Reading your post reminded me that I haven’t made baked oatmeal in a while. I will have to fix that this week!

  34. 33
    Tracey — January 26, 2010 @ 10:22 pm

    Great ideas Maria! I am going to try your oatmeal soon.

  35. 34
    Kate — January 29, 2010 @ 8:31 am

    Love all those ideas! All simple but great starts to your day. I had always struggled with getting my son to eat breakfast until I told him that he could eat anything he wanted. He just had to eat something. He eats turkey sandwiches, egg salad, leftover pizza, sometimes even a quesadilla. As long as he eats, I’m not too particular about his choices.

  36. 35
    Amanda (Two Boos Who Eat) — February 1, 2010 @ 12:21 pm

    Yum! I love all of the ideas. I love eating greek yogurt and granola in the morning. it’s quick and easy!

  37. 36
    Morgan — February 1, 2010 @ 2:27 pm

    I just found your blog-love it! It might be me but I can’t get the baked oatmeal link to work right-it pulls up the pictures but not the recipe. The pictures look delicious and I would really like the recipe to go with it!

  38. 37
    Michelle @ Taste As You Go — February 9, 2010 @ 5:41 pm

    I should listen to you and take time to eat breakfast EVERY day rather than just on the weekends. For some reason, I’m just not hungry when I get up in the morning, unless I’ve gone running. But I’m going to try and incorporate a steadier routine of breakfast either before I go to work or when I’m sitting at my desk plowing through emails that have come in overnight.

    Thanks for all of the great suggestions, Maria!

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