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 snackย  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 donโ€™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.ย  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 itemsย  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.

Maria Lichty

I’m Maria and my husband is Josh. We share a love of cooking, baking, and entertaining. We enjoy creating recipes that are simple, fresh, and family friendly. We love sitting around the table with good food, good conversation, and good friends and family! Our kitchen is always open!
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CommentsLeave a reply

  1. 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. Great post Maria! Thanks so much for sharing ๐Ÿ™‚ 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. 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

  4. 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

  5. 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 ๐Ÿ™‚
    These days I’m big into parfaits with Greek yogurt, mixed with cereal, fruit, nuts, anything I can get my hands on!!

  6. 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!

  7. I couldn’t agree with you more on everything!!!! ๐Ÿ™‚ 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.

  8. 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!

  9. 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!

  10. 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.

  11. 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!

  12. 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!!

  13. 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!

  14. 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!

  15. 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.

  16. 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!!

  17. 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!

  18. 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.

  19. 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!

  20. 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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