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10 Quick and Healthy Breakfast Meal Ideas


September 5, 2013 | Published by

salmon appetizer

There are many excuses to skip breakfast: not enough time, too busy, not hungry, I’ll snack on something later. Problem is, there aren’t any good excuses to skip breakfast. And there are plenty of good reasons not to. It may sound like a cliché by now, but breakfast really is king. A healthy breakfast provides steady energy for the day, helps maintain weight, and helps curb the craving to snack on junk food throughout the day. Still not sold? Here are some healthy and quick breakfast food ideas that can fit into even the most hectic of schedules:

  • Natural peanut or almond butter on your choice of bread or toast, topped with mixed berries (try strawberries, raspberries and blueberries for an antioxidant boost)
  • Hard boiled eggs – To mix it up and not get egg burnout, try adding toppings and condiments. Some healthy add-on ideas: hummus, guacamole, hot sauce, salsa, diced vegetables, and the classic sea salt and pepper
  • Plain Greek yogurt with healthy add-ins. Some ideas: honey, nuts (walnuts, cashews, almonds, Brazil nuts, macadamia nuts), mixed berries, granola, oats, chopped apples, cinnamon)
  • Egg and salmon sandwich – Put smoked or cooked salmon (leftovers!) on a whole wheat English muffin with an egg or egg whites, then top with an onion and tomato slice
  • Whole wheat bagel (or other healthy variant) topped with reduced fat cottage cheese, sprinkled with flaxseed, with a side of mixed berries
  • Jumping Ginger Smoothie – This smoothie is packed with vegetables and other high-nutrient foods, can be used as a morning energizer, and still has a very high tasty factor
  • Breakfast rice bowl – Trust us, this tastes better than it sounds. Take some leftover brown rice (you can also use barley, rye, red wheat, oats, buckwheat, quinoa, or millet) and add in some honey, cinnamon, and sliced apple. Super quick, plus it’s a great use for leftovers.
  • Gluten- and dairy-free blueberry or almond muffins – These are office favorites and disappear quick whenever they’re brought in. What’s more, you can’t tell they’re free of gluten and dairy. But, you can tell they are highly delicious (and possibly habit-forming).
  • Mediterranean sandwich – Take a whole wheat pita, add a layer of hummus, then tomato slices, goat cheese and sliced almonds. Trip to Malta optional.
  • Scrambled eggs with chilies – This scramble can be made in less than 10 minutes, plus you get the health benefits of eggs, tomato, and chilies. This recipe also has a whopping 17 grams of proteins for good energy.

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  • Carol says:

    I am confused. I just started reading Dr. Wilson’s book “Adrenal Fatigue: The 21st Century Stress Syndrome” and he makes a point of saying to avoid fruit and grains as the first food of the day. I came here to find other alternatives and I see that fruit and grains are in the recipes?

    • Hi Carol,

      Dr. Wilson does make a general rule to have only a small amount of fruit and grains in the morning. For the fruit it’s mostly for high glucose fruits and fruits high in potassium. For the fruits and grains listed, we made sure they complied with Dr. Wilson’s ‘acceptable’ lists. If you find that you cannot have any fruit in the morning, you can avoid them altogether or substitute for vegetables. I hope this helps, and thanks for your question!

  • Katie says:

    I’m pretty religious about having a healthy amount of protein at breakfast time (2 eggs with some added egg whites for extra protein) and 2 slices of sprouted bread. An hour after I eat I’m starving and snacks don’t seem to help. Any suggestions or ideas of what’s going on? I don’t have this after lunch or dinner.

    • Adrenal Fatigue Team says:

      Hi Katie,

      That’s a good question. We’re all different so it could be that your body wants more calories at breakfast time. You could try having a bigger breakfast to see if that helps. It could be a holdover from the night before. A healthy snack before bed may help as well.

      • Tricia King says:

        Or maybe she is dehydrated? That is a good size breakfast add a bit of fat. Drink your water. Sometimes the body confuses hunger with thirsts.

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