Seven Healthy Breakfast Ideas

Many of us have heard that breakfast is the most important meal of the day; however, many of us do not take the time to eat a good, healthy breakfast.

Research has shown that eating breakfast on a regular basis typically results in having a healthier diet. Those who skip breakfast are more likely to eat more junk food, snack at night, drink sweetened beverages and are often overweight or obese.

University Of Colorado School of Medicine researchers have found that skipping a meal increases free fatty acid levels, as our body starts to break down more fat from a prolonged fast. Increased free fatty acid levels increases insulin resistance, which is one of the primary issues with type 2 diabetes.

Glycemic control is improved when carbohydrates are spread throughout the day instead of being consumed in larger quantities at just 1 or 2 meals.

Are you stumped with what to eat for a healthy breakfast? Are you tired of having cereal and milk every morning? If your answer is “yes” to either question, check out the following seven breakfast ideas (one for each day of the week) for some inspiration.

Monday: Spinach and feta cheese omelet

• Ingredients
  • 2 large eggs
  • 1 oz skim milk (used to prepare eggs)
  • ½ cup fresh spinach
  • 1 oz feta cheese
  • ¼ cup canned mushrooms (drained and rinsed)
• Nutrients
  • 243 calories
  • 5 g carbohydrates
  • 2 g fiber
  • 19 g protein

Tuesday: Eggbeater English muffin topped with avocado slices and turkey bacon

• Ingredients
  • 1 Thomas Light Whole Wheat English Muffin
  • ½ cup liquid Egg substitute
  • 2-3 thin slices of fresh avocado
  • 1 slice turkey bacon
• Nutrients
  • 242 calories
  • 29 g carbohydrates
  • 9 g fiber
  • 21 g protein

Wednesday: English muffin with sunflower seed butter topped with banana slices

• Ingredients
  • 1 Thomas Light Whole Wheat English Muffin
  • 1 tablespoon sunflower seed butter
  • ¼ cup banana slices
• Nutrients
  • 234 calories
  • 36 g carbohydrates
  • 10 g fiber
  • 9 g protein

Thursday: Bacon, eggs, and grapefruit

• Ingredients
  • 2 slices turkey bacon
  • 2 large eggs
  • 1 oz skim milk (used to prepare eggs)
  • ½ grapefruit
• Nutrients
  • 237 calories
  • 11 g carbohydrates
  • 1 g fiber
  • 18 g protein

Friday: Old fashioned rolled oats

• Ingredients
  • 1/3 cup Quaker Oats Old-Fashioned Rolled Oats
  • 2/3 cup skim milk (use milk to prepare rolled oats)
  • ¼ cup sliced strawberries
  • 1 tsp ground cinnamon
• Nutrients
  • 172 calories
  • 31 g carbohydrates
  • 5 g fiber
  • 9 g protein

Saturday: Bran muffin

• Ingredients
  • 1 ½ cups Post Bran Flakes cereal
  • 1 cup skim milk
  • 1 tablespoon lemon juice
  • 1/3 cup vegetable oil
  • 1 large egg
  • 1/3 cup brown sugar, packed
  • ½ teaspoon vanilla extract
  • 1 cup whole wheat flour
  • ½ teaspoon salt
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • ½ cup raisins
  • ½ cup chopped walnuts
• Preparation
  • Mix together lemon juice and skim milk; let stand for 10 minutes (this makes a lighter version of buttermilk)
  • Add bran flakes to milk and lemon juice mixture; let stand for another 10 minutes
  • Mix together oil, egg, brown sugar, vanilla (liquid ingredients)
  • Sift together flour, salt, baking soda and baking powder (dry ingredients)
  • Add liquid ingredients to dry ingredients
  • Stir in milk/lemon juice mixture
  • Fold in raisins and walnuts
  • Spray muffin tins with cooking spray
  • Spoon batter into muffin tins (recipe makes 12 individual muffins)
  • Bake at 375 degrees Fahrenheit for 15-20 minutes
• Nutrients (1 muffin)
  • 192 calories
  • 27 g carbohydrates
  • 3 g fiber
  • 4 g protein

Sunday: Greek yogurt with berries and ground flax seed

• Ingredients
  • 6 oz non-fat vanilla flavored Greek yogurt
  • ½ cup blueberries
  • 2 tbsp ground flax seed
• Nutrients
  • 250 calories
  • 31 g carbohydrates
  • 6 g fiber
  • 20 g protein