Breakfast is everything. The beginning, the first thing. It is the mouthful that is the commitment to a new day, a continuing life.— A. A. Gill
Are you watching your diet for health or muscle-building?
Are you planning for weight-loss?
Or are you trying to find easy ways to prepare your breakfast?
If yes, the breakfast recommendations below are for you:
- They’re a rich source of fiber, which helps you feel fuller longer.
- They’re high in antioxidants which may help lower blood pressure levels.
- They can help you lose weight by making you feel more full and slowing down the emptying of your stomach.
- They’re cost-effective and easy to prepare with less than 5 minutes of preparation time.
1. Instant cooking oatmeal – Pour hot water over the instant oats, add your favorite toppings and you can eat it immediately.
2. Old-fashion oatmeal – Boil water, stir in oats, and cook for 5 minutes. You can add in your favorite toppings afterwards.
3. Overnight oatmeal – Combine oats with other flavor combinations or toppings into a jug. Add water/milk and mix well. Next, seal or cover with a lid, and chill in the fridge for at least 2 hours or overnight.
–Recommended flavor combinations: chia seeds, greek yogurt, honey or Sweet spices like cinnamon, nutmeg and pumpkin pie spice
–Recommended toppings: fruits, nuts or raisin
- They help maintain your eyesight with high vitamin A
- They raise good cholesterol by increasing HDL level and leading to a lower risk of heart disease, stroke and other health issues
- They provide good source of protein which may keep you feeling fuller for longer
- They’re a good source of calcium to maintain your bones strong and healthy
1. Fast 5 minutes omelette – https://www.thespruceeats.com/perfect-quick-omlet-tips-995517
2. Super fluffy omelette – https://tasty.co/recipe/super-fluffy-omelet
3. Healthy omelette – https://www.bbcgoodfood.com/recipes/berry-omelette
- They enhance your digestion because salad are naturally rich in water and fiber
- They may aid in weight loss since salad are rich in fiber, which can make you stay full longer
- They may boost your overall health and protect you from disease, with high intake of fruits and vegetables
- They may boost your mood and productivity as they are high in complex carbs and low in fat
1. High in protein salad: https://greatist.com/eat/high-protein-salads
2. Veggie salad: https://skinnyfitalicious.com/chopped-veggie-breakfast-salad/
3. Fruit salad: https://www.allrecipes.com/article/fruit-salad-breakfast-recipes/
- They’re good source of vitamins, potassium and fiber
- They contain antioxidants that can help reduce disease risk
- They’re relatively low in calories
- They’re easy to prepare and go with less than 5 minutes of preparation time.
1. Berries combination (Blueberries+Strawberries+Cranberries): For good source of vitamins A, C & K and fiber = help fight inflammation, lower cholesterol level and may help protect against cancer
2. Apple: For good source of fiber, vitamin B & K = boost in metabolic rate and weight loss
3. Banana: For good source of vitamin C & B6, potassium and fiber = good energy boost, aid digestion and help beat gastrointestinal issues
5. Healthy Sandwiches
- They’re loaded with nutrients like protein, vitamins and fibre
- They can be low-fat and low-calorie yet filling
- They’re easy to prepare beforehand and can be customised with ingredients you like
1. High-protein sandwiches: https://www.self.com/gallery/high-protein-sandwiches-keep-you-full
2. Under 300 calories sandwiches to keep you in shape: https://www.shape.com/healthy-eating/healthy-recipes/10-tasty-sandwiches-under-300-calories