5 Delicious Breakfasts You Can Make Quickly

The breakfast is the first meal of the day, it must be very nutritious and balanced to have the basic reserves of energy that we will need throughout the day. Discover today how to prepare 5 delicious and healthy breakfasts. You will love them!

Keep in mind that, when preparing a good breakfast, it is key to avoid the consumption of ultra-processed foods, since these have been shown to be harmful to health.

Importance of breakfast

Breakfast should supply a percentage of the calories needed for the rest of the day. First of all, it is essential to adapt the components according to age, metabolism, energy expenditure and physical activity.

People who do not eat breakfast spend many hours, from morning to lunch, without consuming anything. As a consequence, they can suffer from hypoglycemia, which can cause:

• Dizziness
• Weakness.
• Lack of concentration.

In addition, eating breakfast will reduce the desire to have a copious lunch and eat unnecessary calories. However, it should also be noted that intermittent fasting protocols have been shown to be effective in promoting weight loss. This is evidenced by a study published in Nutrients .

5 delicious and very complete breakfasts

To prepare delicious, balanced and healthy breakfasts you must include:

• Dairy (milk, cheese, yogurt).
• Fruit.
• Cereals (bread is also included).
• Honey.
• Proteins.

Let’s see some ideas:

1. Fortifying breakfast

Among the delicious and complete breakfasts, we love this one! Why? Well, because we can prepare it in the blink of an eye and ingest the nutrients we need to start the day on the right foot.

What does it consist of? Serve a bowl with yogurt and fruit or with cereals. It is a breakfast that provides calcium and protein, in addition to the minerals and antioxidants found in fruits.

• The fruit contains a lot of fiber and natural sugar, making it a very energetic option if you practice sports. In addition, the fiber itself is capable of reducing the risk of developing constipation, according to research published in Alimentary Pharmacology & Therapeutics.

2. Energy breakfast

Ingredients

• 1 cup of skim milk (250 ml).
• 4 tablespoons of oatmeal (40 g).

Preparation

In addition to oatmeal and skimmed milk, you can add cinnamon or blueberries to add a contribution of omega 3. This element has been shown to be able to protect against cardiovascular problems.

• Oatmeal is a cereal that has iron, fats and proteins that are very beneficial for the body.
• The milk provides calcium and vitamin D. Therefore, it is a recommended food to improve bone and dental health. Of course, it should only be ingested by those who are not lactose intolerant.

3. Chocolate and banana smoothie

Without a doubt, among the delicious breakfasts that we propose today, this will be the favorite of those with a sweet tooth. But don’t be fooled because it is also healthy:

• Chocolate has antioxidants. Choose of course chocolate with 75% cocoa (or more). Options with less cocoa provide mainly sugar and fat.
• Bananas a lot of iron.
• Milk adds the necessary calcium and protein to complement it perfectly.

Ingredients

• 1 banana
• 1 cup of skim milk (250 ml).
• 2 teaspoons of chocolate powder (10 g. – Even better if it is 75% cocoa powder).
• 1 tablespoon of honey (25 g).

Preparation

• First, we will peel the banana and cut it into several pieces to facilitate the blending.
• We will add it to the blender glass along with the milk and the powdered chocolate.
• We will process everything for a few minutes until we obtain a homogeneous mixture.
• Finally, we will add the honey and mix again.

Delicious, easy and totally energetic and natural.

4. Green tea and whole wheat ham and cheese sandwich

This is the perfect option for those who prefer a light lunch. It is very tasty and quick to prepare.

• Green tea is an excellent antioxidant that helps eliminate toxins from the body.
• Whole wheat bread contains a large amount of minerals and eating it toasted promotes digestion.
• Ham and cheese provide protein.

We cannot forget that breakfast should be made up of carbohydrates, fatty acids and proteins.

5. Waffles with fruit and peanut butter

You can put the waffles or waffles in the toaster. When they take color, spread peanut butter and add fruits of your choice: blueberries, strawberries, raspberries … It will be like a sandwich with all the filling.

Remember that in order to maintain all its nutritional properties, the waffle must be whole grain and whole.

Tips for a nutritious breakfast

• It must contain at least one dairy component : it can be milk, yogurt or cheese. They provide vitamins of group A, B and D.
• It is important to include carbohydrates : bread, cookies and whole grains. They provide large amounts of vitamins and minerals.
• It should include at least one serving of fruit. It can be juice or whole. Provides vitamins, minerals and fiber to promote the work of the digestive system and a correct function of the gastrointestinal tract.
• Take into account nuts  as they provide calories and calcium, phosphorus, omega fatty acids. Although we will always consume them in moderation, it is convenient to eat them for breakfast.
• Use low-fat ham, or serrano or cooked ham. It provides a large amount of very good proteins for the formation of tissues and cells.
• Avoid white flours. Cakes, pastries and everything related to industrial confectionery do not provide nutrients and have a high fat content.
• Avoid high-fat proteins like bacon, hot dogs, or bacon.

Prepare healthy breakfasts

Create your own delicious and healthy breakfasts following our advice. Remember that they have to be balanced, to have a recharge of your energies. A good breakfast is the best way to start the day in good spirits and good energy! Do not forget, in addition to practicing physical exercise on a regular basis.