5 Healthy Breakfasts to Boost Your Energy All Day


Spring is here and what with the flowers blooming all about, and the continuous chirping of the birds, we’re thinking we better get back to exercising outdoors. We are ready to get out in the sunshine for hiking, jogging, walking, and gardening.

When we get all hyped about being more active, we also want to consider what we are eating a little more closely. So, we went searching for some breakfasts that would start the day off in the right way by being delicious, beautiful, healthy, and energy-inducing. Hopefully, you’ll get the bug, too, and join us on our Energetic Spring Adventure!

Imagine my surprise when I discovered, via Joy Bauer, the Today Show contributor whose life’s work is getting folks to eat well, a scrumptious breakfast that will also lift your energy level. This meal is quick, easy, and sinfully delicious.

  1. Waffles and Peaches

  • Put a whole grain waffle on your plate.
  • Top it with 1/2 cup of part-skim ricotta cheese.
  • Slice a whole peach and place the slices on top of the ricotta cheese. 
  • (Substitute canned peaches or 1/2 crushed pineapple if you can’t find fresh peaches, and make sure your fruit is in its own juice; no syrup, please.)

That’s it. But when plated, this combination presents beautifully. It is tasty, low in calories, and protein- and fiber-filled.

Hint: Every meal, including breakfast, is better when served and eaten outside. The weather is perfect for a pleasant morning meal al fresco.

  1. Green Tea Smoothie

Everyone is in such a hurry all the time. It’s a type of status symbol to be the busiest person in your circle of friends. We should slow down and “smell the roses,” as they say. But if it’s one of those mornings when your alarm clock didn’t go off, this breakfast recipe will get you on your way in a hurry.

Just gather:

  • 1 1/2 cups green grapes
  • 1 cup baby spinach
  • 1 cup frozen banana slices
  • 1 cup green tea

Throw all the items into the blender and mix until smooth and creamy. This recipe makes two medium servings, is fast, tasty, and will have you skipping to your vehicle. You will not only have more energy, but you will feel great about yourself, as well.

Hint: This mixture is such a lovely color you should consider serving it in clear glass with a leaf or two of mint sitting jauntily on the rim.

  1. Italian Breakfast

Eggs, because they are such a fantastic source of protein, and Marsala wine, because it is delicious, are the only ingredients needed for an Italian breakfast of champions.

The blogger who posts his blog, Organic Garden, over at WordPress, tells the story of his Italian grandfather who would pour a glass of Marsala in the morning and grab his grandson’s hand for a walk to the chicken coop. His grandfather would ask him to gather one egg and bring it to him.

The author says he would hold the warm egg and then give it to his grandpa who would break it into his glass of wine. Then he would have his grandson drink the concoction. His grandfather said it would keep his grandson healthy and maintain his wellbeing. The author says it did just that.

  1. Breakfast BLT

  • 3 slices turkey bacon
  • 2 slices tomato
  • 2 slices multi-grain bread
  • 1/2 teaspoon lite mayonnaise
  • 1/4 cup lettuce
  • 1 slice red onion

Fry bacon (you can use convection oven or toaster oven to make bacon), toast bread, slice tomato. Spread mayonnaise on bread, top with lettuce, tomato, and bacon. Serve warm.

This lower-calorie, protein-packed breakfast will not only increase your energy levels, but it will also satiate your appetite and keep you from becoming ravenous at lunchtime. Who in the world can pass up a BLT?

Hint: If the sandwich is a little more than you usually eat for breakfast, take half of it with you to work and have it as a mid-morning snack or for lunch with a piece of fruit.

  1. Hummus Wraps with Grains and Greens

  • 1 10-inch wrap
  • 1/2 to 3/4 cup of hummus
  • 2 tablespoons sesame seeds
  • 1/2 cup cooked quinoa or brown rice
  • Lettuce, arugula or spinach
  • 1 tomato, thinly sliced
  • 1/2 ripe avocado, peeled and sliced
  • Strips of sun-dried tomato

Elegantly place all ingredients onto the wrap (whole-grain tortilla) and gently roll it up.

Yes, you will feel more energetic. Yes, this will be one of the best breakfasts you’ve ever had. And, yes, it is easily portable. Late for work? No problem. Take it with you.

Hint: If you take it with you, do not attempt to eat this roll-up in the car. We guarantee the insides will fall out. But, if you take it to the office to eat later, you better take a few extra because all your fellow workers are going to want some of it.

More Hints

Allow us to share some of the basics of how to have a breakfast that is healthy for you and will supply you with the energy you need before your next meal. Our research gave us several great tips:

  • Always choose whole grains. Remember, brown bread is not automatically healthy for you. Look for these words on your bread’s packaging – whole grain, multi-grain, 5 grams of fiber or more, and make sure the first ingredient is whole grain.
  • Protein, protein, protein! Sources for protein include Greek yogurt, regular yogurt, eggs, high-fiber cereal, salmon, oatmeal and more. Do some research yourself.
  • Eat your breakfast at home. You are more likely not to fall into the junk food trap if you stay away from fast-food chains.
  • Blending a smoothie is fast, easy and you control the ingredients. Smoothies are the best way to increase your energy levels and feel refreshed.

And here’s what you should never do:

  • Skip breakfast
  • Add sugar to anything
  • Keep eating larger and larger portions
  • Eat processed anything
  • Stop reading ingredient lists
  • Add salt to everything
  • Stop moving
  • Stop eating fresh fruit and vegetables
  • Skip your workout

You are the person who makes your choices. The sooner you begin with tiny steps, like eating the breakfasts we have suggested, the sooner you will stop being fatigued, start feeling healthy and begin to have your spirits lifted, as well.

This is a collaborative post.

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