Breakfast is said or known to be the most important meal of the day. Nevertheless, many people drop it out, be it out of habit or within healthy intermittent fasting, for example.
At best, you draw enormous energy for the day from breakfast, and the ingredients should not simply be chosen carelessly. In order to keep blood sugar levels at a good level, it is important to pay attention to the nutritional composition of the macronutrients – carbohydrates, proteins, and fats.
A healthy breakfast also includes high-fiber foods with a superfood character, such as psyllium husk, linseed or chia seeds, which stimulate digestion.
Healthy Breakfast: How it Works?
Breakfast should be served with a mix of high-quality protein, healthy fats and complex carbohydrates (the percentage may be less than the protein percentage).
A high-protein breakfast will keep you full longer, protect you from cravings until noon and boost your metabolism. This is mainly because the body has to spend a lot more energy to break down proteins into amino acids. The body is already burning calories when protein is digested. Almost a quarter of the protein’s nutritional energy is wasted without landing on the hips. Proteins are also required for muscle building, which in turn means a positive effect for fat burning.
The 6 Healthiest Breakfast Recipes
1. Low Sugar Smoothies or Juices
Homemade smoothies are particularly suitable for people who are in a hurry in the morning. Because they quickly supply a lot of vitamins and minerals and can, of course, be enjoyed on the go. However, it is important not to fall into the sugar trap and to use too much fruit with a high fructose content.
Vegetable-based juices or green smoothies, in particular, are a healthy breakfast alternative. They ensure that the blood sugar level is not raised too quickly. Vegetable protein powders for protein power and healthy fats such as coconut oil, MCT oil or nut butter are highly recommended as fillers and health optimizer.
2. The Classic: Eggs
An egg for breakfast provides six grams of protein, with the egg yolk having more protein than the egg white. Moreover, the yolk contains magnesium, calcium and even Vitamin D. Eggs can be prepared in a variety of ways – scrambled eggs, boiled or poached eggs or how about a homemade egg salad?
3. Avocado Bread
Speaking of avocado: the creamy, high-fat pulp tastes particularly good on bread. When choosing bread, it is recommended to use bread with complex carbohydrates such as seed bread, whole grain bread or protein bread. Since they are particularly high in fiber, they keep you full for longer and at the same time promote digestion.
The healthy fat of the avocado has many advantages: it controls the hormonal balance and keeps hormones in balance. Testosterone production, in particular, is promoted by healthy fats such as omega-3. This, in turn, has an enormously positive effect on muscle building. And the more muscle the body has, the more calories it burns at rest.
4. Chia Pudding
Chia seeds are not considered a superfood for no reason. After all, they are an excellent source of vegetable protein and omega-3 fatty acids.
The small seeds are particularly good for breakfast because they contain a lot of fiber, which saturates for a long time and stimulates digestion. Ideally, the chia pudding should be prepared the night before and stored in the refrigerator.
Recipe idea: Mix 1/4 cup chia seeds with 200 ml almond or soy milk. Refine with berries, grated coconut and rice syrup as desired, and put the mix in the fridge overnight. In the morning only top with a handful of almonds – good ones!
5. Quinoa Porridge
Quinoa can also be seen with its nutritional values. In contrast to most types of cereals, it provides a good protection of vegetable protein and omega-3 fatty acids as well as fiber.
In addition, it has an anti-inflammatory effect on the body due to the available antioxidants and the pseudo-grain can also serve with minerals such as iron, magnesium, and potassium.
Quinoa porridge is prepared in the same way as when using normal oat flakes – the oats are only exchanged for quinoa. You can garnish the whole thing with a few nuts, delicious berries or flax seeds.
6. Lean Curd or Skyr Bowl
High in protein, low in fat, low in calories – this makes low-fat curd and Skyr convince all along the line.
There are 14 grams of protein in 100 grams of low-fat curd cheese. But the Icelandic cream cheese product also keeps up well, for every 100 grams of Skyr, there are 11 grams of protein.
Both dairy products also provide a lot of calcium and magnesium. Delicious toppings are, for example, berries (frozen or fresh, depending on the season), apple, homemade granola, hemp seeds, linseed, some date syrup or a small portion of chopped nuts.