For most of my life, the back of the cereal box was the highlight of my first meal of the day.
As much as I enjoyed starting my day that way, I’ve learned that typical breakfast cereals and other breakfast foods like donuts, bagels and granola bars are not the most filling or nourishing choices.
We’ve heard that breakfast is an important meal, and it’s true.
Eating breakfast helps us stabilize our blood sugar levels throughout the day, which affects things like our energy, alertness, and mood.
Not hungry when you wake up? You might have eaten too late the night before and spent your night digesting instead of repairing and resting. Another possibility is that you might not have gotten enough quality sleep and could still have some stress hormones floating around that are dampening your appetite.
When we grab something to “break the fast,” the key is to make sure we’re eating the most filling and satisfying combination of food to keep us going throughout the day. The secret to lasting energy and feeling satisfied after a meal is eating a combination of…
Fiber only comes from plants, so that would mean we want to include something that was growing in nature at some point. Protein can be plant-based or animal-based. Examples of healthy fats include things like nuts, seeds, avocado, wild caught salmon, and coconut.
Remember, breakfast is a time of day, not a group of foods. Anything is fair game!
Check out this video I put together that walks through some of my favorite breakfast ideas. Then, take a look at the links below that direct you to a bunch of the recipes I mention in the video!
Smoothies are a great way to jam pack nutrition in a glass, but drink them slowwwwly instead of downing them in 90 seconds, as I have a tendency to do.
Make sure you follow the guidelines of the PFF combo – protein, fiber AND some healthy fat in each smoothie. Most of the time when we make smoothies, we put in lots of fruit and juice and very little protein or healthy fats, so we spike our blood sugar and end up feeling hungry a couple hours later.
My basic formula for making smoothies looks like this: ~2 cups veggies (spinach, baby kale, lettuce, cabbage), 1 cup fruit (berries are best!), 1 -1.5 cups liquid, 2 tablespoons protein (nut butter, hemp seeds, protein powder) and then some add-ins like coconut oil, flax seeds, chia seeds, dates, cinnamon, or cacao powder. My preferred protein in smoothies are hemp seeds, sprouted pea protein, or sprouted brown rice protein (you can get all of them on Amazon). Sun Warrior and Vega are two good brands.
Whip up a smoothie in the morning and put it in a thermos. It should stay cold for about four hours.
You can also find lots of free smoothie recipes here at Simple Green Smoothies.
Here’s a link to an awesome and FREE downloadable smoothie guide from the Academy for Culinary Nutrition that you can print out and put on your fridge.
I like smoothies, but I don’t drink them every day. Sometimes my body wants something warm or something a bit more savory like a frittata, so I pay attention to my cravings and eat accordingly!
Sugary cereals aren’t the only bowl-based option for breakfast. Check out some of my favorite hot and cold cereal recipes below. I serve them with some almond milk or coconut milk. Yum!
- Warm & Cozy Pumpkin Spice Oatmeal
- Pumpkin Spice Overnight Oats
- Berry Quick Cinnamon Overnight Oats
- No-Bake Pumpkin Raisin Oat Bars
- Super Food Trail Mix
- Pumpkin Spice Granola
- Easy Cranberry Almond Crunch Granola
Enjoy these as a side to some fruit and/or veggies or oatmeal. If you make a lighter smoothie based mostly on veggies or fruit without fat, try these as a side to that, too. They also make a great snack!
- Cranberry Orange Breakfast Bites
- Not-Just-for-Moms No-Bake Lactation Cookies
- Homemade Donut Holes
- Coconut Chai Almond Butter Bites
For more savory options, the dishes below are some of my absolute favorites. As the weather gets cooler, my body tends to crave these warmer, veggie-packed, nutrient-dense meals.
- Quick & Easy Mexican Black Bean Scramble
- Sweet Potato & Egg Casserole
- Vegelicious Quiche
- Mini Make Ahead Frittatas
- Beet Shakshuka
Who says breakfast has to be a boring bowl of cereal? Have some leftovers from the night before? Heat them up for breakfast!
- Comforting Curried Lentil & Rice Casserole
- Better-Than-Takeout Chicken Fried Rice
- Easy Chicken & Broccoli Skillet
- Cozy Crock Pot Lentil Chili
- Quinoa & Sweet Potato Chili