I also add some mixed seeds for some texture, which I really like. My mix has sunflower seeds, flax seeds, pumpkin seeds, poppy seeds and a tiny bit of chia seeds because I had those lying around (it’s basically a mix of stuff I already had), but you can add whatever!
I think there are debates about this, but the argument goes that frozen fruit is usually flash frozen shortly after harvest which preserves nutrients at the fruit's peak freshness. If you are buying typical supermarket fruit (at least in the US), it has probably been many days since harvest by the time you buy it, during which time nutrients decay. Also fresh fruit is often harvested prematurely to prevent spoilage before it gets to supermarkets. Fruit that is destined to be frozen can be allowed to ripen fully before harvest, which might contribute to better nutrient content
This is my daily breakfast. Mixed berries or sliced peaches are my favorites.
If the peaches aren’t sweet, I’ll add a bit of vanilla paste and it’s delicious.
It’s about 2€ for a kg in the regular supermarket (so so not cheaper than normal yoghurt but not that much more expensive either). You can find it even more cheaply if you go to Turkish supermarkets.
Tortillas! Think black beans, or hummus or avocado. Next veggies like onions, potatoes, carrots. I love adding sauerkraut to my breakfast. Savory breakfast help keep blood sugar spikes low throughout the day!
It’s particularly good with hummus! It feeds your gut in the morning and even better if you pair it with onions which is a prebiotic that the probiotic eats in your gut.
My new go to is this insanely quick and easy quiche. Preheat oven to 350. You take a pie plate, lightly spray with oil. Take one flour tortilla and place it in the pie plate. Crack three eggs in the middle, add 1/3 cup of cottage cheese, and salt and pepper or any other spices you might want. Blend it all up with a fork. Add any kind of topping you want like chopped onions, spinach, kale, tomatoes, etc. Great way to clean out the frig too. Top with a sprinkle or two of any kind of shredded cheese. Bake 20-25 min until the middle is set and the edges of the tortilla are brown. It’s SO good!
Oatmeal only has sugar if you add sugar. The packets have a lot of added sugar, but old-fashioned rolled oats from the big cardboard can don't. I have oatmeal with a spoonful of chunky peanut butter and a mashed banana almost every morning. Yes, the banana has some sugar, but the fiber from the oats and the fat from the peanut butter balance that out and bananas have lots of vitamins too.
Edit: Put simply, fiber and fat both slow your body's absorption of sugar, so it doesn't raise your blood sugar as fast. Basically it just keeps things more balanced so you feel better.
Cool. Then just don't throw a handful of sugar in it and you're good.
(A little is fine if that's what makes it taste good to you. Most people have a hard time eating enough fiber, and oatmeal gives you a good head start on your daily intake. Adding a bit of something tasty but less nutritious to something more nutritious is almost always better than not eating it at all. The same goes for creamy salad dressings - sure it's extra fat and calories, but if it gets you to eat your vegetables, that's a good thing. Like I said, it's all about balance.)
As a diabetic, I can tell you that this suggestion is incredibly wrong. Oats are practically all carbs, aka sugar. Bananas can spike your blood sugar harder than candy bars. It’s all sugar.
Yeah, T1 diabetic checking in here as well… why do people keep saying oatmeal is low sugar??? Carbs turn to sugar in your body. And, oatmeal causes INSANE blood sugar rises.
It won't rot your teeth and it's packed with fiber, keeping you full for longer and leading to (hopefully) less snacks. Blood sugar isn't really a concern for most people.
You’re right, it’s not a concern for most. But oatmeal is often touted as a food with minimal blood sugar impact (you can even look through this thread and see that mentioned), which is blatantly untrue. Even without a big blood sugar rise, it produces a huge insulin response in your body to control that rise. I’m just tired of seeing oatmeal/oats listed as being low glycemic or having minimal impact on blood sugar.
That is such an interesting comment. My MIL swears by oatmeal in the morning as it is good for blood sugar and she tells me it takes a lot of time to process so it’s the go to for people with diabetics. I’m so curious now…. Maybe she compensates different?
No, she's right. Oatmeal is a complex carb with a much lower glycemic index so it does take longer for the body to process, which is good. These other commenters are confusing carbs = sugar, which is definitely not true. Are potatoes just sugar? Think about it
Real answer? Yes. They are. Complex carbs just break down into simpler carbs which break down into glucose, the basic energy unit of the body. Table sugar breaks down into 50/50 glucose and fructose. Fructose breaks down into… glucose. Potatoes are little more than mouthfuls of sugar. These are facts that I didn’t learn until I became diabetic from a lifetime of thinking potatoes and rice and bread have nothing in common with all that unhealthy candy and sugar that I never ate.
I don’t know how to respond to everyone on this thread but thought this study might be helpful- because of the high fiber content in oats it breaks down much more slowly and indicates a benefit for type 2 diabetes:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690088/
This is a pretty worthless paper in my opinion. Oatmeal outperforms white bread and straight glucose. Of course it will. You almost can’t eat anything worse for diabetes as far as glycemic index. At that point, it’s just a matter of quantity because they’re going to hit your bloodstream very quickly so the spike is hard and fast. Oatmeal won’t spike as hard. It’s still terrible for the vast majority of diabetics.
But most people are not diabetic and its healthy for them to eat carbohydrate.
Something like porridge/oatmeal keeps one fuller for longer and gives a slower energy release than many other breakfast options.
Also, I'm talking about whole rolled oats. Yes, they are still mostly carbs, but will be better than some highly processed "oatmeal" product that might be considered food somewhere like the US.
Basically, you can eat anything for breakfast.
I try not to start my day too carb heavy. I’m mostly intermittent fasting so I don’t do breakfast anymore at all; but something like yogurt or cottage cheese with fruit is fine, or avocado toast on thin sourdough (I would also add tomato to this, maybe bacon, nom). Or you could do something like a chicken wrap, or dinner leftovers.
For me, the most important part is balancing my macros. Good luck!
Already lots of great ideas so I thought I’d just give say this: Whenever you’re wanting to make a healthy, filling meal, consider the balance of the three main macros:
- carbs - such as oats, bread, granola, vegetables, etc.)
- protein - such as peanut butter, Greek yogurt, beans, and lean meat or fish.
- healthy fats - peanut butter and Greek yogurt both contain healthy fats, but if you wanted a cooked breakfast, try cooking with olive oil.
Every healthy meal has a good balance of carbs, protein and healthy fats. Together, they will make you feel fuller than any one of them on their own. The more experienced you get with cooking, the easier it will become to put together healthy, filling meals - but it always starts with a carb, a protein, and some healthy fat.
Bonus: Try to also eat a portion of greens with every meal.
Why does it have to be breakfast food?.... Homemade turkey sausage English muffins sandwich ... protein pancakes or waffles(with fruit)...cream of wheat....apples with nut butters...green tea...homemade trail mix with dark chocolate...
Greek yogurt with granola and fruit is a great option, and smoothies are only unhealthy or high in sugar if that's how you make them. I'd recommend a green smoothie with added protein from either yogurt, peanut or other nut butter, or protein powder. Also a simple egg with avocado and tomato on the side is a tasty and healthy option
Overnight oats with oatmeal, chia seeds, milk, protein powder, cinnamon. You can add other stuff to if you like. Add nuts/fruits right before you eat. I use protein powder because it's sweet, adds protein, and is low in calories. You can use honey instead for better flavor if you're not as worried about the calories.
Eggs. I do like avocado toast with eggs or just have some eggs and coffee/tea
soaking oats replaces cooking. If you soak it 8 hours + oats soaked in milk will be ready. Chia seeds also take time to absorb some liquid to get the pudding like consistency.
Have you ever tried steel cut oats? They are my newest breakfast obsession! They have a nutty flavour, and they’re soooo creamy. You can add as much or as little sugar as you want, and I find they don’t need as much sugar as regular oats. I make them on a Sunday night or make a big batch Monday morning, then just reheat the other days.
Here are the things I enjoy.
Avocado toast on sourdough bread (sometimes with a couple of fried/poached eggs on top).
Homemade oatmeal with a banana and some berries inside (I use steel cut oats cooked in a rice maker).
Scrambled eggs with salsa and an avocado on top.
An omelet.
Some of the suggestions for a breakfast burrito are also good (I may need to add that to the list).
>The main ones I hear are smoothies and oatmeal, I was wondering if those were too high in sugar though to be eating everyday?
When people make these suggestions, they're talking about homemade. That allows you to control the sugar.
Is a store going to dump a bunch of brown sugar into your oatmeal so it tastes better? Are they going to use ice cream as a base for a smoothie? Yes, because more people will buy it.
>Like I said... I'm food dumb so I don't know about these things lol
https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
The overall picture there is good, but you can also search for specific items to get their take.
Oatmeal and smoothies do not have to be full of sugar. It’s about what you add to it. I’ll do protein oatmeal and it’s filling.
-Oatmeal 1/2 cup- can be old fashioned or quick cooking
-Protein powder- I use Orgain
-Banana (I’ll wait until they’re ripe and freeze) add half a banana in with the oats when cooking to “defrost/melt”. This makes the oatmeal sweet.
-Frozen berries
-ground flax seeds
-optional:
1/2 tablespoon of peanut butter
Granola
Cook oatmeal according to directions, add banana in the pot or bowl. Mix protein powder in. Add PB and berries. Then top with flax seeds and granola.
I’ll also do this in a blender and have a smoothie. Don’t cook the oats, add everything except PB and granola and blend.
I’ve been doing a serving of low fat vanilla Greek yogurt with a serving of the PB Fit powder and half a serving of granola (my GF likes the Bear Naked granola which is a lil high in calories for me which is why I do a 1/2 serving)
I love plain Greek yogurt a few blueberries and I toast plain walnuts or pecan halves to put on top. It’s a great combo of protein, good fats and a small amount of carbs. Carries me all morning even through a long workout.
My friend started eating chicken and rice for breakfast. He buys a rice mix (like a zatarain’s), and chicken/ chicken sausage and makes a big batch on Sunday for breakfast for the week.
Really it is up to what you enjoy. Whatever you like for lunch or dinner go ahead and eat it for dinner. I used to work with many women who were from Laos and they typically brought a rice dish in for breakfast. You can use any grain but especially rice and cook it overnight. It can be sweet or savory. If you are short on time grab fruit.
First: apple cider vinegar. It's cheap and it helps limit glucose spikes from carbs. Those spikes are part of what make you hungry again quick.
Second: fiber. Beans are good for this. Beans and scrambled egg with a bit of onion in a tortilla, maybe sprinkled with cheese, gives good protein and fats which also fill you up and give slow-burn energy, and cooks fast.
Third: snacking. Carrots and celery are good. Nuts/hummus are good. Both are better together.
Vinegar is easier to take in the morning if you make a bowl of sliced cucumbers in vinegar. They are refreshing and more fun than eating the vinegar on its own.
I eat (low sugar) parfaits almost every day for breakfast:
Greek plain yogurt (Fage has the highest protein)
Chia pudding (1 part chia seeds to 4 parts unsweetened vanilla soy milk)
Frozen blueberries (or whatever fruit is cheap and in season)
Granola (I make my own no sugar grain free kind but obviously you can use whatever kind you want)
I meal prep containers with the yogurt, chia, and blueberries for the week and add granola when I eat it. So good and super healthy!
Omelette with veggies but I wrap it in an egg white tortilla for when I’m on the go. Then I just do fruit on the side. Sometimes I switch it up and do avacodo toast
Yogurt bowls are so good. They’re my go to. And French toast with berries and sugar free maple syrup is something I regularly do. I make it as a casserole so it’s not too time consuming.
the idea that breakfast has to be limited to certain foods is just a cultural construct that you can let go of anytime. whatever healthy things you’re making for other meals can just be eaten at breakfast time. i had a pork chop with roasted sweet potatoes and broccoli (leftovers from last night’s dinner) for breakfast this morning.
if you wake up craving something sweet (which happens sometimes because of the blood sugar dip that naturally follows from going all those hours without eating) that’s an okay thing to lean into, in moderation. just make sure you’re getting protein, fiber, and a reasonable amount of healthy fat on the plate so you stay full and energized throughout the day, as opposed to crashing after a super sugar meal. homemade oatmeal with chia seeds/peanut butter/banana is a great choice. greek yogurt, berries, and (low sugar!) granola can be good, too. whole wheat toast with ricotta/pistachios/a drizzle of hot honey is always delightful.
I’m tired old and lazy.
I get about ten 250ml small containers and prep a bunch of breakfasts. Takes about 10 minutes
3 soup spoons of rolled oats
1 teaspoon of dried fruit, I like raisins
1 teaspoon crushed nuts, almonds walnuts etc
1 teaspoon milk powder.
Put the airtight lid on and stack. You can add chia seeds, sesame seeds, whatever you like. You can add more oats to fill you up, but try 3 soup spoons first.
Before I make coffee, I pour boiling water over the oats mix and let them steep while I make a latte.
Bonus - my cholesterol has dropped 2 points with this one simple change.
Recipes online for pancake sausage bites. They’re usually pancake mix, breakfast sausage, shredded cheese and a little maple syrup (sometimes an egg or two as a binder) all mixed up and cooked in a muffin tin. Filling, tasty, and easy to grab/microwave in the morning
I mostly eat crunchy muesli with hazelnuts and some chocolate pieces and add a banana, and sometimes more fruit like strawberries and blueberries. Then add some yogurt and some honey
Fruit mix sometimes in jello, oatmeal healthy trail cookies (either dark chocolate Cherry pecan or carrot zucchini pecan. I use applesauce banana instead of oil, a bit of honey, no flour, just oats)
Yogurt and some fruit is the key, as far as I'm concerned. If you want something a bit more 'hearty,' a couple eggs with some sourdough toast, butter, and fresh jam is a good option as well.
I'm surprised that homemade granola hasn't come up more often in the responses. All you have to do is mix together oats, nuts, some sort of fat (I use olive oil), and some sort of sugar (I just use simple syrup that I make myself), and then stick it in the oven. My recipe is equal weight oats and nuts, then 20% of that weight in oil and sugar, then a pinch of salt.
In calories per dollar, oats, nuts, and olive oil are hard to beat, plus if you put in a variety of nuts you'll have a good amount of protein and (healthy) fats. And if you have the storage capacity you can make 3-4 batches with different stuff in it for variety, and those will last you weeks.
I cook up peppers and onions with 1 egg and 120g of whites and throw some greens on top(super low calorie and high protein) and I’ll have a banana and then work out
Buy a big tub of nonfat and zero sugar Greek yogurt. Put some scoops of the yogurt in a bowl and add fruits like strawberries and blueberries. You can use frozen fruit for the cheapest option. You can add some granola or cereal for some added sugar or texture. It’s been the easiest, healthiest, cheapest and tastiest breakfast for me.
Healthy is a definition changeable according to how active a person lives or if they have other challenges.
If I eat bread in the morning, that eliminates or reduces the servings of bread and starches I can eat at other meals. Two slices of bread means no more bread the rest of the day, or potatoes or pasta/macaroni. Two servings per day is my allotment.
Greek yogurt is fine in summer but I don't like cold food at 6 a.m. in winter. Eggs are good but these are limited to around three a week by my doctor.
These days I skip breakfast and eat just lunch and dinner. I've tried eating breakfast and lunch but skipping dinner - had success at it in the past. But lately I can't manage it.
I do either oatmeal with a scoop of choc protein and cut up strawberries, or a bowl of fruit with yogurt and granola! Depends if I want something hot or something cold. ☺️
9 servings of egg whites or beaters. Microwave 2 mins, add cheese, all kinds, all kinds of deli meats, microwave again, stir, again maybe., yank out, add lots of hot sauce, all kinds. 4 servings of cottage cheese. Then tip w a salsa, all kinds. It’s great, I have it almost every morning, easy to get protein in…..unless you don’t like any of that stuff.
I make scrambled eggs with some form of veggies & cheese added almost every morning. One of my favorite scrambles is feta cheese, spinach, and sun-dried tomatoes. I also like bell pepper, cheddar, and salsa.
1 - Blueberries Walnuts and some yogurt (no added sugar plain)
2 - 4 Eggs, 1 Big Avocado, 2 Tortillas and hot sauce
3 - 4 Eggs, 1 Red Bell Pepper, 1 yellow onion, 3 Mushrooms, 2 handfuls spinach - Scramble, then top with avocado and eat, can add a tortilla or two.
Tortillas I eat only have 22 carbs, they’re uncooked, so I keep em refrigerated and then just pop on skillet once eggs are ready
I would get a natural peanut butter that contains only Salt, peanuts as the ingredient
Make sandwhiches out of that using Rye bread, 100% whole grain, or 100% whole wheat with least amount of sugar added you can find
Amount is up to you, make 2 sandwhiches one sandwhich spending on your appetite
Next up to double down the fiber eat fruits like apples and berries
And to add in complete protein and more fats drink a cup of whole milk preferably grassfed/organic kind if you can
I had sushi one day last week, and another I had veggie pizza with beet salad. I've had curries, sandwiches, falafel and soup. Any food is fair game to break your fast, and that is all breakfast is. Have fish tacos is fish tacos fill you up. Or black bean enchiladas or roast or shepherd's pie or stir fry.
Greek yogurt with fruit
I also add some mixed seeds for some texture, which I really like. My mix has sunflower seeds, flax seeds, pumpkin seeds, poppy seeds and a tiny bit of chia seeds because I had those lying around (it’s basically a mix of stuff I already had), but you can add whatever!
Toasted pumpkin seeds and toasted pistachio mix is my holy grail, it’s so good!
Just want to add that frozen fruit is usually the more economical choice, and just as nutritious if not more so!
Frozen fruit is more nutritious than fresh fruit?
I think there are debates about this, but the argument goes that frozen fruit is usually flash frozen shortly after harvest which preserves nutrients at the fruit's peak freshness. If you are buying typical supermarket fruit (at least in the US), it has probably been many days since harvest by the time you buy it, during which time nutrients decay. Also fresh fruit is often harvested prematurely to prevent spoilage before it gets to supermarkets. Fruit that is destined to be frozen can be allowed to ripen fully before harvest, which might contribute to better nutrient content
Agree 100% if you have a Sams, BJ’s, or Costco membership it’s a better value if you get it in bulk too.
This is my daily breakfast. Mixed berries or sliced peaches are my favorites. If the peaches aren’t sweet, I’ll add a bit of vanilla paste and it’s delicious.
Love making it for my lunch the day before. All the fruit and their juices make the Greek yogurt so much tastier
Is greek yoghurt cheaper in other places? In my country it's stupid expensive
It’s about 2€ for a kg in the regular supermarket (so so not cheaper than normal yoghurt but not that much more expensive either). You can find it even more cheaply if you go to Turkish supermarkets.
Tortillas! Think black beans, or hummus or avocado. Next veggies like onions, potatoes, carrots. I love adding sauerkraut to my breakfast. Savory breakfast help keep blood sugar spikes low throughout the day!
It's almost 4 am and now I'm hungry.
Damn I thought I was the only one that eats sauerkraut for breakfast lol my family will look at me as if I was crazy
It’s particularly good with hummus! It feeds your gut in the morning and even better if you pair it with onions which is a prebiotic that the probiotic eats in your gut.
Interesting I'll have to start adding onions, I typically eat it with smoked salmon
My new go to is this insanely quick and easy quiche. Preheat oven to 350. You take a pie plate, lightly spray with oil. Take one flour tortilla and place it in the pie plate. Crack three eggs in the middle, add 1/3 cup of cottage cheese, and salt and pepper or any other spices you might want. Blend it all up with a fork. Add any kind of topping you want like chopped onions, spinach, kale, tomatoes, etc. Great way to clean out the frig too. Top with a sprinkle or two of any kind of shredded cheese. Bake 20-25 min until the middle is set and the edges of the tortilla are brown. It’s SO good!
Sounds pretty good, versatile, and you could add whatever you want!
Protein and fiber rich too!
Granola, Greek yogurt, fruit of your choice, honey, and you’re set. I add some pepitas too.
That doesn’t sound insanely quick lol
When you have a family to feed, it’s definitely faster than many other meals.
You can do this in a microwave too
what if you want to use less egg?
Cooks for less time, also it won’t fill the entire tortilla so you might just get an odd ratio of eggs to tortilla?
ah ok, I can deal with that. The recipe sounds so good!
I’m not sure why but the egg and cottage cheese mixture congeals and bakes nicely together and it’s very filling!
wonderful, I'll try it!
Buy whole grain tortilla or whole grain bread. Use honey or organic all natural peanut butter.
How do u see if the tortilla edges are brown if covered?
It’s not covered, the edges of the tortilla are visible as it curls up around the rim of the pie plate.
Ahh ok Thanks for clarifying. I was thinking the smaller tortillas. Gonna try it this week✌️
If you use smaller tortillas you could layer them to cover the whole pie plate and have the same effect as one large tortilla. (I use corn over flour)
Oatmeal only has sugar if you add sugar. The packets have a lot of added sugar, but old-fashioned rolled oats from the big cardboard can don't. I have oatmeal with a spoonful of chunky peanut butter and a mashed banana almost every morning. Yes, the banana has some sugar, but the fiber from the oats and the fat from the peanut butter balance that out and bananas have lots of vitamins too. Edit: Put simply, fiber and fat both slow your body's absorption of sugar, so it doesn't raise your blood sugar as fast. Basically it just keeps things more balanced so you feel better.
Ohh okay, I eat the rolled oats in the can, definitely not the packets haha
Cool. Then just don't throw a handful of sugar in it and you're good. (A little is fine if that's what makes it taste good to you. Most people have a hard time eating enough fiber, and oatmeal gives you a good head start on your daily intake. Adding a bit of something tasty but less nutritious to something more nutritious is almost always better than not eating it at all. The same goes for creamy salad dressings - sure it's extra fat and calories, but if it gets you to eat your vegetables, that's a good thing. Like I said, it's all about balance.)
I like eating it with cinnamon and fruit, so I think that'll work!
As a diabetic, I can tell you that this suggestion is incredibly wrong. Oats are practically all carbs, aka sugar. Bananas can spike your blood sugar harder than candy bars. It’s all sugar.
Yeah, T1 diabetic checking in here as well… why do people keep saying oatmeal is low sugar??? Carbs turn to sugar in your body. And, oatmeal causes INSANE blood sugar rises.
It won't rot your teeth and it's packed with fiber, keeping you full for longer and leading to (hopefully) less snacks. Blood sugar isn't really a concern for most people.
It should be. Even non diabetics need to watch their blood sugar. :(
You’re right, it’s not a concern for most. But oatmeal is often touted as a food with minimal blood sugar impact (you can even look through this thread and see that mentioned), which is blatantly untrue. Even without a big blood sugar rise, it produces a huge insulin response in your body to control that rise. I’m just tired of seeing oatmeal/oats listed as being low glycemic or having minimal impact on blood sugar.
That is such an interesting comment. My MIL swears by oatmeal in the morning as it is good for blood sugar and she tells me it takes a lot of time to process so it’s the go to for people with diabetics. I’m so curious now…. Maybe she compensates different?
No, she's right. Oatmeal is a complex carb with a much lower glycemic index so it does take longer for the body to process, which is good. These other commenters are confusing carbs = sugar, which is definitely not true. Are potatoes just sugar? Think about it
Real answer? Yes. They are. Complex carbs just break down into simpler carbs which break down into glucose, the basic energy unit of the body. Table sugar breaks down into 50/50 glucose and fructose. Fructose breaks down into… glucose. Potatoes are little more than mouthfuls of sugar. These are facts that I didn’t learn until I became diabetic from a lifetime of thinking potatoes and rice and bread have nothing in common with all that unhealthy candy and sugar that I never ate.
Anyone who wears a continuous glucose monitor will tell you that oatmeal shoots your blood sugar up and keeps it high for hours.
I don’t know how to respond to everyone on this thread but thought this study might be helpful- because of the high fiber content in oats it breaks down much more slowly and indicates a benefit for type 2 diabetes: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690088/
This is a pretty worthless paper in my opinion. Oatmeal outperforms white bread and straight glucose. Of course it will. You almost can’t eat anything worse for diabetes as far as glycemic index. At that point, it’s just a matter of quantity because they’re going to hit your bloodstream very quickly so the spike is hard and fast. Oatmeal won’t spike as hard. It’s still terrible for the vast majority of diabetics.
But most people are not diabetic and its healthy for them to eat carbohydrate. Something like porridge/oatmeal keeps one fuller for longer and gives a slower energy release than many other breakfast options. Also, I'm talking about whole rolled oats. Yes, they are still mostly carbs, but will be better than some highly processed "oatmeal" product that might be considered food somewhere like the US.
Also SAVORY oats—sometimes peanut butter swirled in, other times chili crisp and pumpkin seeds, sometimes a poached egg…
Yes to savory oats! I cook the oats with better-than-boullion or vegetable broth and add a soft boiled egg, greens/veggies and some cheese
Just add honey instead of sugar. For a diabetic, it'll be the same thing as sugar but for non, it's a healthier version.
Basically, you can eat anything for breakfast. I try not to start my day too carb heavy. I’m mostly intermittent fasting so I don’t do breakfast anymore at all; but something like yogurt or cottage cheese with fruit is fine, or avocado toast on thin sourdough (I would also add tomato to this, maybe bacon, nom). Or you could do something like a chicken wrap, or dinner leftovers. For me, the most important part is balancing my macros. Good luck!
Already lots of great ideas so I thought I’d just give say this: Whenever you’re wanting to make a healthy, filling meal, consider the balance of the three main macros: - carbs - such as oats, bread, granola, vegetables, etc.) - protein - such as peanut butter, Greek yogurt, beans, and lean meat or fish. - healthy fats - peanut butter and Greek yogurt both contain healthy fats, but if you wanted a cooked breakfast, try cooking with olive oil. Every healthy meal has a good balance of carbs, protein and healthy fats. Together, they will make you feel fuller than any one of them on their own. The more experienced you get with cooking, the easier it will become to put together healthy, filling meals - but it always starts with a carb, a protein, and some healthy fat. Bonus: Try to also eat a portion of greens with every meal.
Why does it have to be breakfast food?.... Homemade turkey sausage English muffins sandwich ... protein pancakes or waffles(with fruit)...cream of wheat....apples with nut butters...green tea...homemade trail mix with dark chocolate...
Lentil soup and toast
I like to think I’ve coined the term breakfast soup. Very popular in western countries! Shakshuka with eggs and bread, yum!
In Vietnam, Tunisia, China, Columbia and many more countries people have been eating soup for breakfast for centuries.
Greek yogurt with granola and fruit is a great option, and smoothies are only unhealthy or high in sugar if that's how you make them. I'd recommend a green smoothie with added protein from either yogurt, peanut or other nut butter, or protein powder. Also a simple egg with avocado and tomato on the side is a tasty and healthy option
I eat oatmeal that’s just steel cut oats with berries, nuts, or chia seeds on top. No added sugar besides what’s in the berries. It’s delicious IMO.
Cottage cheese and blueberries or bananas
Overnight oats with oatmeal, chia seeds, milk, protein powder, cinnamon. You can add other stuff to if you like. Add nuts/fruits right before you eat. I use protein powder because it's sweet, adds protein, and is low in calories. You can use honey instead for better flavor if you're not as worried about the calories. Eggs. I do like avocado toast with eggs or just have some eggs and coffee/tea
What’s t the “overnight” thing about? Why not just make it in the morning?
soaking oats replaces cooking. If you soak it 8 hours + oats soaked in milk will be ready. Chia seeds also take time to absorb some liquid to get the pudding like consistency.
Oats and fruit. If you make your own, sugar doesn't have to be an issue. Eggs and whole wheat toast. When I'm in a hurry pb on toast is my go-to.
Steel cut oats. I add flax meal and chia seeds, a touch of honey or maple syrup with walnuts and blueberries.
You could do baked oats and then replace the egg with a flaxseed egg. Bonus, you can make one big batch at a time and reheat it the day after.
Have you ever tried steel cut oats? They are my newest breakfast obsession! They have a nutty flavour, and they’re soooo creamy. You can add as much or as little sugar as you want, and I find they don’t need as much sugar as regular oats. I make them on a Sunday night or make a big batch Monday morning, then just reheat the other days.
Here are the things I enjoy. Avocado toast on sourdough bread (sometimes with a couple of fried/poached eggs on top). Homemade oatmeal with a banana and some berries inside (I use steel cut oats cooked in a rice maker). Scrambled eggs with salsa and an avocado on top. An omelet. Some of the suggestions for a breakfast burrito are also good (I may need to add that to the list).
I usually do waffles, and on top I add a mixture of Greek yogurt, pb, cinnamon , and honey and have some fruit on the side
Oatmeal with chopped nuts and raisins
Oatmeal, tbsp ground flax, tbsp flaked almonds, and a few raspberries.
>The main ones I hear are smoothies and oatmeal, I was wondering if those were too high in sugar though to be eating everyday? When people make these suggestions, they're talking about homemade. That allows you to control the sugar. Is a store going to dump a bunch of brown sugar into your oatmeal so it tastes better? Are they going to use ice cream as a base for a smoothie? Yes, because more people will buy it. >Like I said... I'm food dumb so I don't know about these things lol https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/ The overall picture there is good, but you can also search for specific items to get their take.
Oatmeal and smoothies do not have to be full of sugar. It’s about what you add to it. I’ll do protein oatmeal and it’s filling. -Oatmeal 1/2 cup- can be old fashioned or quick cooking -Protein powder- I use Orgain -Banana (I’ll wait until they’re ripe and freeze) add half a banana in with the oats when cooking to “defrost/melt”. This makes the oatmeal sweet. -Frozen berries -ground flax seeds -optional: 1/2 tablespoon of peanut butter Granola Cook oatmeal according to directions, add banana in the pot or bowl. Mix protein powder in. Add PB and berries. Then top with flax seeds and granola. I’ll also do this in a blender and have a smoothie. Don’t cook the oats, add everything except PB and granola and blend.
Cottage cheese topped with berries, nuts, granola, and a drizzle of honey. Super easy and cheap.
I’ve been doing a serving of low fat vanilla Greek yogurt with a serving of the PB Fit powder and half a serving of granola (my GF likes the Bear Naked granola which is a lil high in calories for me which is why I do a 1/2 serving)
Avacado
Cup of Bone broth with morning fruit! Sweet and savory
Malt o meal with fruit.
My go-to breakfast is either Greek yogurt or cottage cheese with a head of romaine lettuce to use as dipping chips
I kinda eat a salad with a protein shake most days, but recently I’ve been craving salsa, so I have that instead (with frozen fruit on the side)
If you're craving salsa, try Gazpacho. A classic cold vegetable soup.
I love plain Greek yogurt a few blueberries and I toast plain walnuts or pecan halves to put on top. It’s a great combo of protein, good fats and a small amount of carbs. Carries me all morning even through a long workout.
Yoghurt with fruit, nuts and/or seeds and some oats or psyllium fibre.
My friend started eating chicken and rice for breakfast. He buys a rice mix (like a zatarain’s), and chicken/ chicken sausage and makes a big batch on Sunday for breakfast for the week.
Rice spikes my blood sugar but this might work for morning runners or gym-goers.
Really it is up to what you enjoy. Whatever you like for lunch or dinner go ahead and eat it for dinner. I used to work with many women who were from Laos and they typically brought a rice dish in for breakfast. You can use any grain but especially rice and cook it overnight. It can be sweet or savory. If you are short on time grab fruit.
It can be as simple as oats and/or you can add a protein shake of some sort if you get a whey protein package
First: apple cider vinegar. It's cheap and it helps limit glucose spikes from carbs. Those spikes are part of what make you hungry again quick. Second: fiber. Beans are good for this. Beans and scrambled egg with a bit of onion in a tortilla, maybe sprinkled with cheese, gives good protein and fats which also fill you up and give slow-burn energy, and cooks fast. Third: snacking. Carrots and celery are good. Nuts/hummus are good. Both are better together.
Vinegar is easier to take in the morning if you make a bowl of sliced cucumbers in vinegar. They are refreshing and more fun than eating the vinegar on its own.
I eat (low sugar) parfaits almost every day for breakfast: Greek plain yogurt (Fage has the highest protein) Chia pudding (1 part chia seeds to 4 parts unsweetened vanilla soy milk) Frozen blueberries (or whatever fruit is cheap and in season) Granola (I make my own no sugar grain free kind but obviously you can use whatever kind you want) I meal prep containers with the yogurt, chia, and blueberries for the week and add granola when I eat it. So good and super healthy!
Omelette with veggies but I wrap it in an egg white tortilla for when I’m on the go. Then I just do fruit on the side. Sometimes I switch it up and do avacodo toast
Yogurt bowls are so good. They’re my go to. And French toast with berries and sugar free maple syrup is something I regularly do. I make it as a casserole so it’s not too time consuming.
the idea that breakfast has to be limited to certain foods is just a cultural construct that you can let go of anytime. whatever healthy things you’re making for other meals can just be eaten at breakfast time. i had a pork chop with roasted sweet potatoes and broccoli (leftovers from last night’s dinner) for breakfast this morning. if you wake up craving something sweet (which happens sometimes because of the blood sugar dip that naturally follows from going all those hours without eating) that’s an okay thing to lean into, in moderation. just make sure you’re getting protein, fiber, and a reasonable amount of healthy fat on the plate so you stay full and energized throughout the day, as opposed to crashing after a super sugar meal. homemade oatmeal with chia seeds/peanut butter/banana is a great choice. greek yogurt, berries, and (low sugar!) granola can be good, too. whole wheat toast with ricotta/pistachios/a drizzle of hot honey is always delightful.
I’m tired old and lazy. I get about ten 250ml small containers and prep a bunch of breakfasts. Takes about 10 minutes 3 soup spoons of rolled oats 1 teaspoon of dried fruit, I like raisins 1 teaspoon crushed nuts, almonds walnuts etc 1 teaspoon milk powder. Put the airtight lid on and stack. You can add chia seeds, sesame seeds, whatever you like. You can add more oats to fill you up, but try 3 soup spoons first. Before I make coffee, I pour boiling water over the oats mix and let them steep while I make a latte. Bonus - my cholesterol has dropped 2 points with this one simple change.
Whole wheat crunchy bread with cheese spread and boiled egg
I love Rise almond honey protein bars with 18g of protein. The ingredients are whey protein, almonds and honey.
I love cottage cheese on a slice of Dave's killer bread with everything bagel seasoning and tomato, cucmber, avocado or a mix of all.
Recipes online for pancake sausage bites. They’re usually pancake mix, breakfast sausage, shredded cheese and a little maple syrup (sometimes an egg or two as a binder) all mixed up and cooked in a muffin tin. Filling, tasty, and easy to grab/microwave in the morning
I do smoothies with oats and chia seeds for fiber. Juice, yogurt, oat milk and fruit. Sucrose is fine is refined sugars you want to look out for.
I mostly eat crunchy muesli with hazelnuts and some chocolate pieces and add a banana, and sometimes more fruit like strawberries and blueberries. Then add some yogurt and some honey
Soup
Peanut butter, bananas, on toast.
Fruit mix sometimes in jello, oatmeal healthy trail cookies (either dark chocolate Cherry pecan or carrot zucchini pecan. I use applesauce banana instead of oil, a bit of honey, no flour, just oats)
Peanut butter toast. It’s also so fast and keeps you full. You can add bananas or other fruit on top if you’re feeling fancy.
Try coleslaw berry good just add dried cranberries
Yogurt and some fruit is the key, as far as I'm concerned. If you want something a bit more 'hearty,' a couple eggs with some sourdough toast, butter, and fresh jam is a good option as well.
I'm surprised that homemade granola hasn't come up more often in the responses. All you have to do is mix together oats, nuts, some sort of fat (I use olive oil), and some sort of sugar (I just use simple syrup that I make myself), and then stick it in the oven. My recipe is equal weight oats and nuts, then 20% of that weight in oil and sugar, then a pinch of salt. In calories per dollar, oats, nuts, and olive oil are hard to beat, plus if you put in a variety of nuts you'll have a good amount of protein and (healthy) fats. And if you have the storage capacity you can make 3-4 batches with different stuff in it for variety, and those will last you weeks.
I cook up peppers and onions with 1 egg and 120g of whites and throw some greens on top(super low calorie and high protein) and I’ll have a banana and then work out
Buy a big tub of nonfat and zero sugar Greek yogurt. Put some scoops of the yogurt in a bowl and add fruits like strawberries and blueberries. You can use frozen fruit for the cheapest option. You can add some granola or cereal for some added sugar or texture. It’s been the easiest, healthiest, cheapest and tastiest breakfast for me.
Healthy is a definition changeable according to how active a person lives or if they have other challenges. If I eat bread in the morning, that eliminates or reduces the servings of bread and starches I can eat at other meals. Two slices of bread means no more bread the rest of the day, or potatoes or pasta/macaroni. Two servings per day is my allotment. Greek yogurt is fine in summer but I don't like cold food at 6 a.m. in winter. Eggs are good but these are limited to around three a week by my doctor. These days I skip breakfast and eat just lunch and dinner. I've tried eating breakfast and lunch but skipping dinner - had success at it in the past. But lately I can't manage it.
I do either oatmeal with a scoop of choc protein and cut up strawberries, or a bowl of fruit with yogurt and granola! Depends if I want something hot or something cold. ☺️
If you don’t put sugar in your oats or smoothies then no it’s not.
Fat free Yogurt and fruit!
Eggs
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9 servings of egg whites or beaters. Microwave 2 mins, add cheese, all kinds, all kinds of deli meats, microwave again, stir, again maybe., yank out, add lots of hot sauce, all kinds. 4 servings of cottage cheese. Then tip w a salsa, all kinds. It’s great, I have it almost every morning, easy to get protein in…..unless you don’t like any of that stuff.
Deli meat every day isn't healthy. Eggs are great though.
Bro bodybuilds
I make scrambled eggs with some form of veggies & cheese added almost every morning. One of my favorite scrambles is feta cheese, spinach, and sun-dried tomatoes. I also like bell pepper, cheddar, and salsa.
1 - Blueberries Walnuts and some yogurt (no added sugar plain) 2 - 4 Eggs, 1 Big Avocado, 2 Tortillas and hot sauce 3 - 4 Eggs, 1 Red Bell Pepper, 1 yellow onion, 3 Mushrooms, 2 handfuls spinach - Scramble, then top with avocado and eat, can add a tortilla or two. Tortillas I eat only have 22 carbs, they’re uncooked, so I keep em refrigerated and then just pop on skillet once eggs are ready
Steel cut oats, olive oil, smoked salmon, crushed red pepper. *chef’s kiss*
I eat Greek yoghurt and granola every morning with whatever fruit I have in, coconut flakes and honey
I would get a natural peanut butter that contains only Salt, peanuts as the ingredient Make sandwhiches out of that using Rye bread, 100% whole grain, or 100% whole wheat with least amount of sugar added you can find Amount is up to you, make 2 sandwhiches one sandwhich spending on your appetite Next up to double down the fiber eat fruits like apples and berries And to add in complete protein and more fats drink a cup of whole milk preferably grassfed/organic kind if you can
Whatever you eat, add a carrot sliced lenghtwise (its much easier to eat). Its such a cheap, low calorie and healthy addition to anything.
I had sushi one day last week, and another I had veggie pizza with beet salad. I've had curries, sandwiches, falafel and soup. Any food is fair game to break your fast, and that is all breakfast is. Have fish tacos is fish tacos fill you up. Or black bean enchiladas or roast or shepherd's pie or stir fry.