We’ve all heard that breakfast is the most important meal of the day. While some researchers have begun to question that claim, there is recent scientific evidence that reveals why breakfast just may be the “must-have” meal of the day. Studies have found that skipping your morning meal may be linked to increased risk of heart disease, high blood pressure and stroke, diabetes, and even obesity.
But before you grab coffee and a doughnut, remember that it’s what you eat for your first meal matters. Here are 5 power breakfasts to help jump-start your day:
1. Powerhouse Green Smoothie
For a fast and easy way to fit in fruit and veggie servings, along with healthy carbs and protein, go for a breakfast smoothie. This smoothie includes kale and bananas for antioxidants and energy, Greek yogurt to fill you up, and heart healthy, omega-3-rich canola oil gives it a smooth, creamy texture.
2. Overnight Oats
Oats are an ideal way to start your day. Rich in whole grains, fiber, and complex carbohydrates, oats will keep you energized and satisfied. Short on time in the morning? No problem! Make ‘overnight oats’ before bed by combining Quaker Old Fashioned Oats with milk or yogurt, fresh fruit, and nuts and place in the fridge to soak overnight. In the morning, you’ll have a chilled on-the-go breakfast.
3. Breakfast Burrito
Need some spice to start your day? Look no further than a breakfast burrito. Combine 2 whole eggs and 1 white (or 4 egg whites) with 1-2 slices chopped Canadian bacon. While scrambling eggs, add chopped spinach, chopped bell pepper, and salsa. Spoon into 1 small (6 inch) corn or whole grain tortilla with at least 5 grams protein.
4. Protein Pancakes
If it’s pancakes you crave, but want to skip the refined carbs, try a delicious batch of protein pancakes. They’re made with eggs and nut butter to provide more protein compared to traditional wheat-based pancakes. Two large pancakes deliver over 15 grams of protein and 4 grams of fiber, enough to fill you up for the morning.
5. Cottage Cheese and Fruit
For a no-fuss morning meal, don’t forget cottage cheese. One cup of 1% low fat cottage cheese has a whopping 28 grams of filling protein. Top with sliced almonds, fresh or frozen fruit and a dash of cinnamon.