Breakfast for Beginners   

Today, I’m going to break down what a healthy and nourishing breakfast looks like with simple recipes that everyone can enjoy. I want to preface this by stating that I am not a doctor or a nutritionist; all of these recipes focus on whole foods, providing facts and statistics about how they nourish the body as we go. Health and wellness are my passion: I love to cook meals that make me look and feel my best, and that is exactly what I am aiming to share today. Let’s dive in!

Breakfast at Home: 

First off, starting your day off right truly is important. Nourishing your body early in the morning will set the day up for success. As a 21-year-old female, I personally try to get 20-30 grams of protein right when I wake up to keep me full and satisfied. A high-protein breakfast can benefit muscle health and support weight loss by regulating glucose levels, promoting muscle growth, and enhancing the body’s response to carbohydrates. (1)

Remember, your meals do not need to be overly complex to be healthy. If you prefer a savory breakfast, try consuming anywhere from 2-4 eggs, cooked anyway you like, alongside some sourdough toast and a nutritious fiber-filled snack, such as some sauteed spinach or a cup of blueberries. Adding the carb and fiber-rich snack will allow your body to feel fully satisfied. We should be consuming anywhere from 20-35 grams of fiber a day, depending on age and gender, as it will decrease cholesterol levels, increase bowel health, and slow down the absorption of sugar into the bloodstream (2).

If you prefer a sweet breakfast, enjoy a serving of Greek yogurt, sweeten with a teaspoon or 2 of organic maple syrup, top with peanut butter, chia seeds for more fiber, and your favorite fruit! Utilizing simple whole ingredients will not only make you feel good, but they will keep you satisfied so you can conquer the day. 

Breakfast on The Go: 

Some mornings will be hectic and on the go; however, it is still important to make time for fueling our bodies. Same rules apply- high protein, high fiber, with some carbs to sustain us all the way until lunch time! Here are a few options for on-the-go breakfast ideas 

Overnight oats: 

In a cup or mason jar, add ½ a cup of oats, ½ a cup of milk of choice, ¼ cup of Greek yogurt, 1 tablespoon of honey, and one tablespoon of chia seeds. Mix this up and leave it in the fridge overnight. In the morning, top with any toppings you’d like. I love adding peanut butter and apples to mine. Any fruit, nut butter, nut, or spice will taste delicious with your overnight oats. I recommend adding a fruit and nut butter for additional fiber and protein! This only takes about 5 min to prep, and can be enjoyed right when you roll out of bed. 

Meal-prepped breakfast sandwiches:

A grab-and-go breakfast sandwich will not only fill you up, but it will taste delicious, without all the BS ingredients and seed oils. To prepare, you’ll need eggs, bacon or sausage, a sharp cheddar or low-fat cheese of your choice, along with some sourdough English muffins. Prepare like you would any other breakfast sandwich: prepare the egg how you like it, melt some cheese on your egg, cook up a piece of bacon or a lean turkey sausage, and toast your bread, then assemble. The meat you use depends on your fitness goals- I personally am trying to lean out, so I have been enjoying turkey sausage or chicken-apple sausage, as they are less calorically dense and generally contain less fat (3). After you have assembled, wrap the sandwiches in aluminum foil and throw them in the freezer. Once you wake up in the morning, microwave anywhere from 2-3 minutes, and enjoy!  Simple, clean ingredients, and delicious. 

Caffeine: 

Lastly, let’s not forget caffeine! I personally look forward to my coffee every morning. I brew a double shot of espresso over a teaspoon of maple syrup, a pinch of sea salt, and a few dashes of cinnamon, with a serving of Fairlife milk for extra protein in the morning. I enjoy my latte iced every morning; it gives me the caffeine boost I need to carry on with my day, and it does not spike my cortisol levels. I make sure to consume my caffeine with a protein-packed breakfast to feel nourished and ensure I am ready to conquer the day ahead of me. Caffeine affects everyone differently, and I recommend getting your fix in however you’d like. No matter what you prefer, whether it be matcha, tea, coffee, or even indulging in energy drinks, it is best to consume no more than 400 mg of it daily (4).  

To conclude, breakfast still may be the most important meal of the day. Focus on nourishing, whole foods that contain protein and fiber to sustain energy all day. Don’t forget your caffeine fix, too! Thank you for taking the time to read my blog. Don’t forget to check out Instagram, Facebook, and Substack throughout the week as well! If you have any comments, questions, or concerns, please contact me HERE. If you have any recipe suggestions or allergy concerns, please see those pages for more details. Your feedback matters. And so does your health! 

References: 

1. https://nutrition.org/protein-its-whats-for-breakfast/ 
2. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 
3. https://www.verywellfit.com/sausage-nutrition-facts-calories-and-health-benefits-4111299 
4. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678