As a 100% whole grain, they’re filled with fiber, plant-based protein, B-vitamins and minerals including iron, calcium and magnesium. Eating whole oats has been linked to a reduced risk of heart disease thanks to a type of fiber known as “beta-glucan” which research shows to improve cholesterol levels. This type of plant fiber called a “prebiotic” feeds your body’s probiotics, helping friendly bacteria in your digestive system to survive and thrive. Like little bursts of morning sun every time you bite into them, strawberries, blueberries, blackberries and raspberries are the perfect addition to any breakfast. Recent studies suggest berries have beneficial roles in many functions of the body, like supporting immune function and the gastrointestinal system.
Quick Bread Breakfast Recipes
Each egg contains 44 IU of vitamin D, as well as 6 grams of protein, plus choline for brain health. Eating foods high in protein, fiber, or both can leave you feeling full longer, making you less likely to snack on less nutritious snacks during the morning. Eat eggs https://medlineplus.gov/recipes/ with other nutritious foods, such as whole grain toast, whole fruit, or sautéed vegetables.
Celebrate any day with these tempting dessert recipes
Drizzle almond butter over oatmeal or waffles, slather it on a piece of toast, or add it to your morning smoothie. These aren’t your typical pizzas, but they’re healthier, more filling, and take much less time to cook than the pizza you’re used to. The eggs and ham will give you plenty of protein to start your day, while the multigrain English muffin will give you some fiber and help you keep refined carbohydrates at bay. Not all homemade bars qualify as a healthy breakfast, but many do.
- “Eggs contain protein and fat-soluble vitamins such as vitamins D and E,” dietitian Melinda Gong tells UC Davis Health.
- These mini quiches are perfect for a protein-packed breakfast on the go.
- Sweet potato hash provides a lower-carb option packed with vitamins.
- Plus, we were able to reduce added sugars in the recipe, which aligns with EatingWell’s nutrition guidelines.
- Some evidence suggests they may have a mild protective effect against heart disease.
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Chia Pudding With Almond Butter & Banana
For added protein and healthy fat, top it with a dollop of your favorite nut butter or some chopped nuts or seeds. Or make it a savory bowl with some sautéed greens and an egg. Though they may not seem like a typical breakfast food, lentils can be a great base for a savory breakfast. “They are also incredibly versatile, easy to cook and a healthy and satisfying choice to power you through until lunch.” Whether you go for a wrap, oats or a smoothie, you can feel good knowing each bite is doing more than filling you up.
Toast and coffee
These foods provide essential nutrients, fiber, and protein while minimizing rapid glucose spikes. These easy and healthy breakfast meal prep ideas are perfect for busy mornings. Each recipe comes together in around 30 minutes or less and will help you to start your day filled with energy. Choosing the right breakfast can help diabetics manage blood sugar levels effectively. A balanced combination of protein, healthy fats, fiber, and complex carbohydrates provides sustained energy and promotes better glucose control throughout the day. These are just a handful of the many ways you can build a healthy breakfast.
Quick Bread
Fiber-rich foods also provide essential vitamins and minerals. A bowl of high-fiber cereal with milk and berries offers a nutritious start to the day. Omelets make for the perfect breakfast meal because before you add in any unimeal app extra ingredients, you’re already getting protein and vitamins from the eggs. Once you add in some prosciutto, mushrooms, milk, and cheese, you’ll up your total protein count to keep you feeling full and satisfied until your next meal.
Vanilla French Toast
But, I’m biased because I’ve been drinking smoothies for breakfast since 2016! I personally feel my best when I begin the day with a balanced smoothie. Carbohydrates with fiber will come from any added veggies, and if you choose to add fruit or whole grain toast on the side.
Managing Diabetes: Optimal Breakfast Choices for Healthy Blood Sugar Levels
This open-faced egg sandwich has a bit of Southwestern flair with avocado and fresh salsa. And while you’d normally expect it served on toast or an English muffin, we’ve switched things up by serving it on a whole-grain waffle. A little frozen banana gives a creamy texture to this satisfying smoothie bowl. Meal prep doesn’t have to mean spending your entire Sunday in the kitchen. Cook up a batch of grains, chop some vegetables, or portion out snacks into containers.
Kefir Smoothie
There are plenty of healthy yogurt brands available, both dairy and non-dairy options. Look for brands labeled “No Added Sugar” and add your own fresh fruit for extra sweetness and nutrients. For a tasty breakfast, you can add berries to Greek yogurt, cottage cheese, oatmeal, chia pudding, or a fruit smoothie. Eating protein-rich plain Greek yogurt with berries and other fruits may add to its prebiotic and probiotic properties. Topping with dried fruit, oatmeal, or nuts can add texture, fiber, and other nutrients.
Chole Puri (Chickpea Curry with Fried Bread)
Get ready to power through your morning with Breakfast Egg Wraps! These wraps are filled with high-protein eggs, mushrooms, and tomatoes, providing a delicious and nutritious start. Eggs offer essential protein, while mushrooms add a savory taste and tomatoes bring a refreshing twist. Aim for 50–65 grams of protein each day from lean sources or plant options like spirulina (a nutrient-packed algae that supports good health). Focus on whole grains and fruits for your carbohydrates, with portions around ½ to 1 cup. For those avoiding gluten, these breakfast options are packed with flavor, nutrition, and creativity, ensuring a delicious start to your day without compromising dietary needs.
