Breakfast is the hardest meal of the day for me. I don’t like traditional breakfast foods. Except grits. I like grits.
You’ve probably heard that breakfast is the most important meal of the day. While there have been studies that link eating breakfast to good health, we still don’t know if eating breakfast causes better health or if the people who eat it have healthier lifestyles overall.
We do know that skipping a morning meal can throw off your body’s rhythm of fasting and eating. When you wake up, the blood sugar needed to make your muscles and brain work best is usually low. Breakfast helps replenish it.
What you eat for breakfast is as important as eating it. Sugary cereals are marketed as a breakfast food when in reality they are closer to being a dessert.
Getting some protein at each meal can help with blood sugar management, metabolism and weight loss. This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it. Here are 3 ways to get the protein, as well as some veggies and healthy fats for breakfast.
Breakfast Food #1: Eggs
Yes, eggs are the “quintessential” breakfast food. And for good reason!
No, I’m not talking about processed egg whites in a carton. I mean actual whole “eggs”.
Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.
Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.
Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.
Breakfast Food #2: Nuts and/or Seeds
Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Nuts and/or seeds would make a great contribution to breakfast.
The ultimate fast food if you’re running late in the mornings. Grab a handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can eat them on the way.
Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.
Breakfast Food #3: Veggies
Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. You can’t go wrong adding them into every single meal of the day so if you don’t already you should definitely try them for breakfast!
And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to but you totally can! You wouldn’t be breaking any “official” breakfast rules or anything like that.
Adding some protein to leftover veggies is a great combination for any meal. Including breakfast.
I’ve included a delicious recipe below for you to try (and customize) for your next breakfast. Click here for more healthy recipes.
Breakfast Veggie Hash
1 cup chopped sweet potato (1/4 inch in size is what you are shooting for)
½ cup chopped asparagus
½ cup sliced mushrooms
¼ cup chopped red onion
1 can black beans (15oz)
1 tablespoon dried Italian Seasoning
1 teaspoon ground turmeric
2 tablespoons coconut oil
sea salt to taste
In a large sauté pan, heat coconut oil over medium heat. Add all of the veggies and sauté for 10 minutes. Add beans and spices and heat through, another 3-5 minutes.
Beat eggs in a bowl and scramble them in during the last 3 minutes of cooking.
4 thoughts on “3 Foods You Should Have for Breakfast”
The veggie hash sounds delicious. Thank you, Melanie! We didn’t have a chance to meet when you lived in AZ but I follow your work and enjoy your newsletters. I hope your day is going well. Sending you a big hug!
Thanks for reading! The veggie hash is wonderful!
We live our oatmeal in the morning. But I do like a traditional full braekfast in the moring including eggs.
Sometimes nothing beats bacon and eggs 😎