Nutrition

Breakfast: The Most Important Meal Of The Day

While some may try to disagree, breakfast is the most important meal of the day. What you do or do not eat can set the tone for your whole day. Those who regularly skip breakfast may find it difficult to function at full capacity in the mornings, feeling sluggish, and unable to focus.

But it is not enough to just eat something for breakfast. People who eat high-carbohydrate breakfast foods may find they suffer from high blood sugar symptoms. Some examples of breakfast foods high in carbohydrates are:

  • Pancakes
  • Cereal
  • Bagels
  • Waffles
  • Muffins

Consequently, these foods are often also high in sugar, which can contribute to the high blood sugar symptoms. So instead of sugar- and carb-heavy foods for breakfast, you should be eating protein-rich breakfast foods.

Research has shown a clear link between protein and satiation. A bonus side effect of eating more protein is faster muscle recovery. That way you can jump right back onto your treadmill and not struggle with days of muscle soreness.

To help you start this process, we’ve gathered some healthy breakfast recipes for you to try out.  

Indulge In Eggs

Breakfast – NordicTrack

Breakfast – NordicTrack

Eggs have fallen in and out of nutritional favor depending on the latest diet fad. But most healthy people can eat 7 eggs a week with no increased heart disease risk.

One particularly versatile breakfast food is this sweet potato spinach frittata. This tasty dish can be altered to suit a variety of dietary needs, so feel free to experiment with the ingredients.   

For those who are still concerned about cholesterol intake, just remove the egg yolk from your eggs before cooking them. The yolk is where all the cholesterol is stored in the egg. You can also purchase just the egg whites, generally found in cartons at your local grocery store.  

Protein-Based Breakfast On-The-Go

Many people skip breakfast due to time constraints. Or worse, they stop in at their local coffee shop and grab a pastry with a sugary coffee. If you are someone who needs their breakfast both quick and portable then protein shakes may be the way to go.

You can add a protein powder to your morning shake or try this green protein smoothie which utilizes yogurt and contains 18 grams of protein.

While the recipe says to use vanilla yogurt, we recommend you choose Greek yogurt. In 170 grams of Greek yogurt, you will have 17 grams of protein. That’s 34% of your recommended daily protein intake! Also, Greek yogurt is considerably less sugary than other yogurts.

Break Your Fast With Oatmeal

Oatmeal is a breakfast staple you can rely on. It warms you up and with 7 grams of protein found in just 41 grams of instant oatmeal, it can keep you satiated for hours after you eat it.

While people commonly add milk and fruit to oatmeal, we have another idea for you to try. This slow cooker banana bread oatmeal recipe helps pack protein into your daily diet.

If you are looking to cut calories from this recipe, there are several alterations you can make. The walnuts are where most of the calories in this recipe are coming from as there are 130 calories in a ¼ cup of walnuts. By removing this ingredient, you will have a lower calorie breakfast that is still protein-rich.

Your breakfast can make or break your whole day. Be sure to start out right by making time to eat a protein-rich breakfast, and see the improvements in your workouts!

Sources:

ajcn.nutrition.org
www.mayoclinic.org
blog.ifit.com