Is breakfast rushed, repetitive and rubbish? 15 Tasty Ways to Start the Day with a Nutritional Blast
At breakfast, many of us sleepily reach for another bowl of cereal or grab another slice of toast. But we’re not doing ourselves a favor: commercial breakfast cereals are often loaded with sugar and salt, and breads made with refined (white) flour have very little fiber or protein.
Ready to change your breakfast routine? That is how.
Just write down a week’s worth of breakfast ideas. Or fifteen days, even a month, if you feel organized. Check what ingredients you already have, add the rest to your shopping list and you’re done.
As a guideline, try to include the following in your breakfast:
- Fruit. Breakfast is an opportunity for you and your family to write down one or two of your recommended daily amounts of fruits and vegetables. Bananas and apples are great breakfast items.
- Calcium. This is particularly important for children. Good sources include yogurt, milk, cheese, calcium-fortified orange juice, canned salmon (with the bones crushed, on toast), oatmeal, tofu (try it scrambled with mozzarella), almonds, and Beans.
- protein. Choose low-fat sources. That means avoiding fatty bacon or other high-fat meats. Instead, choose eggs (it’s the white that has the protein, not the yolk), low-fat milk, tofu, low-fat yogurts, peanut butter, and cheeses like low-fat cottage cheese or cream cheese.
- Complex carbohydrates (from sources such as whole grain and granary breads and bagels, muesli, whole grains, porridge, fruits/vegetables).
Remember to dilute fruit juice if you offer it to children. Kids also need more calcium, so add a glass of milk to your breakfast for extra calcium if there’s no other source.
Here, then, are 15 easy-to-prepare breakfasts that pack a big nutritional punch for the day:
Monday: piece of fruit or glass of fruit juice with egg on toast (poached or scrambled).
Tuesday: smoothie based on yogurt, frozen banana and fruit, with porridge or granola.
Wednesday: piece of fruit or a glass of fruit juice with baked beans on toast.
Thursday: A bowl of fruit topped with yogurt, honey, and granola.
Friday: piece of fruit or a glass of fruit juice and a sandwich filled with low-fat cream cheese, banana slices, and honey.
Monday: Yogurt, Frozen Banana, and Fruit Smoothie with Peanut Butter Sandwich.
Tuesday: piece of fruit or a glass of fruit juice, a cheese omelette with grilled tomato.
Wednesday: piece of fruit or glass of fruit juice with boiled egg and toast.
Thursday: piece of fruit or glass of fruit juice with grilled sardines or canned salmon toast
Friday: pancakes filled with fromage frais and mashed bananas, sprinkled with crushed walnuts on top.
Monday: piece of fruit or a glass of fruit juice with a bagel or toast with low-fat cream cheese
Tuesday: a piece of fruit or a glass of fruit juice and a muffin topped with fresh cheese, berries and honey.
Wednesday: piece of fruit or glass of fruit juice plus toasted muffin with grilled tomato and mushroom.
Thursday: Smoothie made with yogurt, canned fruit, and frozen banana, with granola sprinkled on top.
Friday: Torrija (grilled or baked soaked in beaten egg), piece of fruit or glass of fruit juice, plus yogurt.
At the end of three weeks, start over. Breakfast will never again be rushed, repetitive, or crap.
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