A balanced breakfast is key to having better energy throughout the day and minimizing evening snacking. Studies show that a breakfast containing higher fibre carbohydrates along with 14-20 grams of protein is helpful for:
– Improving mood
– Improving cognition
– Maintaining a healthy weight or improving weight loss
– Bettering blood sugar control
A balanced breakfast contains a source of protein, complex carbohydrate and healthy fats to help kick start your energy levels.
Eight Better Breakfasts:
Smoothie baggies– fill with frozen fruit, veggies, and Greek yogurt ahead of time to grab from the freezer, then blend together with milk or water the day of.
Blender pancakes– blend oats, banana, egg, ground flaxseed, and a little yogurt or protein powder. Cook on a skillet and serve with nut butter and berries on top!
Baked oatmeal- make into single servings using muffin tins. Serve with nut butter on top and a glass of milk or a fruit.
Fruit crisp- try apple, berry or rhubarb crisp with a high-fibre oat topping. This is easy to portion out the night before with some Greek yogurt for balance.
Yogurt parfait- combine plain and flavored Greek yogurt in a sealable container and top it off with high-fibre granola and fresh or frozen berries. This a good option to make the night before and store in the fridge!
Overnight oats– mix rolled oats, chia seeds, slivered almonds or pumpkin seeds, Greek yogurt/protein powder and cinnamon/vanilla extract for extra flavour. If the mixture is too thick, add a little milk to thin it out. Let the mixture sit overnight so that the starch in the oats swell and form a “cooked” texture. Enjoy cold or microwaved in the morning with dried or fresh fruit added!
Mix and Match:
Leftovers in a wrap- take a whole grain tortilla or pita and stuff it with leftover protein, leftover cooked veggies or bagged mixed greens, and shredded cheese, avocado or hummus for an easy on-the-go meal!
Protein bistro box- pair a portion of cheese, fruit, a mini yogurt container, and a small baggy or container of mixed nuts. Breakfast does not need to be gourmet to be balanced!
By Susan Somerville, Registered Dietitian (Nutritionist)