• Mackenzie Martin

4 Healthy Breakfast Foods for Fuel

Eating healthy doesn't have to suck or lack flavor, and in this post, it's easy to see how.


Below are 4 healthy breakfast foods that will keep you full, satisfied, and in-line with your nutrition. PLUS 3 different ways and ideas to enjoy each one:

Oatmeal

Oatmeal is one of my TOP favorite & recommended breakfast go-to's. It's nutrient-dense, an amazing source of complex carbs and fiber, and SUPER filling & satisfying.

How to enjoy:

  • Overnight Oats. This is my breakfast or lunch 4-5 days a week, minimum. Yes...obsessed!

  • Oatmeal breakfast cookies. These can literally be made from 3 ingredients...oats, overripe bananas, and nut butter—but do yourself a favor & add some cinnamon & maybe some dark chocolate chips...enjoy the little things!

  • Protein pancakes. Blend up some oats for your flour-like base, combine that with some eggs (or unsweetened apple sauce for a #Vegan option), protein powder, baking soda, and cinnamon. Cook just like normal pancakes & top them off with whatever tickles your fancy.

Side note: You can use quick/instant oats or old fashioned rolled oats—either is fine. Steel cut oats are great too, they just require different cooking methods.


Plain Greek yogurt

Plain Greek yogurt is packed with protein and calcium, so for those without dairy intolerances & non-vegans, it's a great choice to get a healthy start to your day. PLAIN is key, though...the fruit flavors are typically full of sugars and artificial nonsense.

How to enjoy:

  • Greek yogurt parfait. Add some fiber, healthy fats, & Omega-3's to your protein by combining it with some raspberries, chia seeds and chopped walnuts. Sprinkle with cinnamon and/or nutmeg, and drizzle a little raw honey or pure maple syrup for some extra sweetness & flavor.

  • Greek yogurt muffins. Greek yogurt can be used as a substitute in baking for butter, oil, sour cream, or shortening. You can take your favorite muffin recipe and put a healthier twist on it by replacing any of those with Greek yogurt. If you want a banana bread feel, the only ingredients you would need are oats, overripe bananas, baking soda, vanilla extract, cinnamon, and Greek yogurt. It can be that simple!

  • Smoothie. Use Greek yogurt for the base of your smoothie, and then combine it with some spinach, berries, maybe banana, nut butter or PB2, ice, milk of choice, etc.


Eggs

Another protein-packed, nutrient-dense breakfast staple to those that are good with dairy and don't follow a vegan diet.

How to enjoy:

  • Scrambled eggs. Scramble an egg & some egg whites with chopped veggies like peppers, onions, mushrooms, spinach for a super healthy breakfast that checks all the boxes.

  • Over-easy over avocado toast. Top off a slice of avocado toast (made with whole grain bread) with an over-easy, poached, or 'fried' egg.

  • Egg Muffins. Have a muffin tin ready and the oven preheating while you combine eggs with some chopped veggies, spinach, maybe a little cheese and spices of choice. Then pour the mixture into the muffin cups, filling each 3/4 of the way. Bake just like muffins, until the egg completely sets!


Sweet potatoes

Arguably one of the most underrated, satiating foods. Full of nutrients, good source of fiber, and awesome complex carbs for energy to kickstart your day!

How to enjoy:

  • Sweet potato hash. Peel & cut a sweet potato into small cubes, boil until tender, then add them to a pan with a little extra virgin olive oil, some chopped veggies like onions & peppers, then flavor with seasonings of choice *garlic, paprika, etc.* Toss together & cook over medium heat for 10-15 minutes or until they're to your desire. You can have this as a breakfast alone, use half a serving to go along side of something else, like some eggs!

  • Sweet potato burritos. Use the same method as mentioned above with a sweet potato, then add some black beans and maybe a little corn and onions to the mix. Cook until it's ready & spread your concoction onto corn tortillas for an awesome brunch option.

  • Roasted/nuked sweet potato. Wash your sweet potato and do not peel *keep the skin*, then choose either method to bake it. When it's roasted or nuked, top with 1/2-1 tbsp natural almond or cashew butter, some banana slices, and a sprinkle of cinnamon.


In order to win the day, ya have to win the morning!


xo Mackenzie.

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© 2019 by Mackenzie Martin. ALL RIGHTS RESERVED