Creating healthy recipes doesn’t have to be difficult. By following this 7-day healthy breakfast plan, you can provide your body with the fuel it needs to function while saving time in the morning.
7-Day Healthy Breakfast Plan
Day 1: Greek Yogurt Parfait
By using greek yogurt in place of regular yogurt, you can double your protein intake! Doctor up your favorite greek yogurt with berries to deliver optimal fiber to your body. You can also choose to add nuts or granola to stay full for longer. This breakfast takes less than 5 minutes to create and can even be taken on the go.
Day 2: Veggie and Cheese Omelette
Eggs are an excellent source of protein in addition to being a key food group for weight loss. You can choose which veggies you’d like to add to your omelet. Bell peppers, broccoli, celery, mushrooms, and spinach all make for delicious vegetables in a cheese omelet.
Start by sauteing your vegetables in a pan with coconut or avocado oil. These oils provide you with a source of healthy fat that keeps you fuller for longer. Once your vegetables have warmed, scramble two eggs in a bowl with salt and pepper and pour them over the vegetables. Let the eggs cook for a few minutes and flip the egg pancake with a spatula. Once you let the other side cook, add your desired cheese to the top and fold in half. This is a very quick, warm, and healthy breakfast that will satisfy you all day.
Day 3: Overnight Oats
Overnight oats are versatile and delicious in addition to taking the pressure to cook off of your morning agenda. You can also add chia seeds to your steel-cut oats for added antioxidants and fiber.
In a mason jar, combine ½ cup oats with 1 tablespoon of chia seeds (optional) and 1 cup of your desired milk. You can use regular milk, skim milk, oat milk, almond milk, or whatever you prefer. If you don’t want to just eat plain oats, you can dress up the recipe with ½ cup of blueberries, a handful of strawberries, a tablespoon of peanut butter or honey for added flavor. Place a lid on your mason jar and store it in the fridge overnight. Enjoy cold or heated up in the morning for a delicious and filling breakfast.
Day 4: Avocado Egg Toast
Avocados are a nutritious source of healthy fat that helps you stay fuller for longer. Combine that with the protein power of eggs and carb-dense whole wheat bread and you have a filling breakfast.
Toast your two slices of whole wheat bread to your desired taste. Cut and avocado in half and remove the pit. Use a quarter of the avocado on each slice of toast and mush with a fork to spread it around. Next, crack a few eggs in a pan on medium-high heat and flip when you see the egg white start to bubble. Slide your eggs onto your avocado toast and top with salt and pepper to taste. YUM!
Day 5: Protein Smoothie
If you prefer not to eat a large meal in the morning, this recipe is perfect for you. This smoothie is packed with protein and flavor.
Blend 1 medium frozen banana, 1 cup of frozen strawberries, 2 tablespoons of oats, ¼ cup of protein powder (vanilla is best for this recipe), 1 tablespoon of peanut butter, 1 cup of milk of your choice, and enjoy!
Day 6: Vegetable Frittata
Frittata is a great way to eat protein-rich eggs in the morning without having to do too much cooking. You can make this frittata the night before and store it in the fridge overnight for the week.
Preheat your oven to 375ºF. Whisk 8 eggs and ¼ cup of any milk of your choice in a mixing bowl. Over medium-high heat, saute 2 teaspoons of minced garlic, 1 cup of diced zucchini, ¼ cup of diced green peppers, ¼ cup of diced yellow peppers, ¼ cup of diced red peppers, and ¼ cup of diced yellow onion. Once cooked, add this mix to the milk/egg mixture and stir again. Spray an oven-safe pan with cooking spray and pour the mixture in. Cook for 16-18 minutes or until the middle is fully cooked.
Day 7: Breakfast Muffins
This recipe is perfect for grabbing and going on a busy day but still ensures you are eating a full and hearty breakfast.
Preheat your oven to 375ºF. Shred 2 carrots and 1 zucchini and mix them with 2 mashed bananas, ¼ cup of vegetable oil, ¼ cup greek yogurt, and 2 eggs. Whisk in ½ cup of brown sugar, and ½ cup of oats, along with 2 teaspoons of baking soda, and 1 cup of flour. Finally, add ½ cup of dried cherries, 1 teaspoon of cinnamon, and ½ cup chopped pecans. Scoop the mixture into a non-stick muffin pan and cook for 19-21 minutes. Let cool.
Eating healthy is easy when you have a full 7-day healthy breakfast plan like this one. Try out these delicious recipes to kick start your day and feel energized and prepared for what’s ahead.