It is said that breakfast is the most important meal of the day. Nevertheless, many people skip it – be it out of habit or, for example, as a healthy choice Intervallfastens.
That’s why you should never skip breakfast
At best, you get enormous energy for the day from breakfast, but the ingredients shouldn’t just be chosen carelessly.
In order to keep blood sugar levels at a good level, it is important to pay attention to the nutritional composition of the macronutrients – carbohydrates, proteins and fats.
But fiber-rich foods with superfood character such as psyllium husks, linseeds or chia seeds, which stimulate digestion, are also part of a healthy breakfast.
A healthy breakfast can be so easy
Breakfast should be served with a mix of high-quality protein, healthy fats and complex carbohydrates (the proportion may be lower than the protein content).
A protein-rich breakfast keeps you full for longer, protects against cravings until lunchtime and boosts your metabolism.
This is mainly because the body has to use much more energy to break down proteins into amino acids.
The body already burns calories when digesting proteins. Almost a quarter of the protein’s food energy is wasted without ending up on your hips.
Proteins are also needed to build muscle, which in turn has a positive effect on fat burning.
1. Smoothies and juices without sugar
Homemade smoothies are particularly suitable for people who are in a rush in the morning. Because they quickly provide lots of vitamins and minerals and can of course be enjoyed on the go.
However, it is important not to fall into the sugar trap and use too much fruit with a high fructose content.
Vegetable-based juices or green smoothies in particular are a healthy breakfast alternative. They ensure that blood sugar levels do not rise too quickly.
Vegetable protein powders for protein power as well as healthy fats such as coconut oil, MCT oil or nut butter are highly recommended as satiety and health boosters.
Special superfood powders, which can be easily stirred into smoothies or juices, also provide an extra portion of superfood.
2. Classic breakfast: eggs
One egg for breakfast provides six grams of protein, with the yolk containing more protein than the egg white.
In addition, eggs, especially the egg yolk, are rich in magnesium, calcium and even vitamin D.
Eggs can be prepared in many ways – scrambled eggs, boiled or poached eggs or how about a homemade egg salad?
3. Popular at brunch: avocado toast
Speaking of avocado: The creamy, fatty flesh tastes particularly good on bread. When choosing bread, it is recommended to choose breads with complex carbohydrates such as seed bread, whole grain bread or protein bread. Since they are particularly rich in fiber, they keep you full for longer and at the same time promote digestion.
The healthy fat in avocado has many benefits: It controls the hormonal balance and keeps hormones in balance. Testosterone production in particular is promoted by healthy fats such as Omega-3.
This in turn has an enormously positive effect on muscle building. And the more muscle mass the body has, the more calories it burns at rest.
4. Healthy chia pudding
Chia seeds are considered a superfood for a reason. Finally, they are an excellent source of plant-based protein and omega-3 fatty acids.
The small seeds are particularly good for breakfast because they contain a lot of fiber, which keeps you full for a long time and stimulates digestion.
Ideally, you should prepare the chia pudding the evening before and store it in the refrigerator.
Recipe idea: Mix 1/4 cup chia seeds with 200 ml almond or soy milk. Refine with berries, coconut flakes and rice syrup as desired and place the mix in the refrigerator overnight. In the morning, just top it with a handful of almonds – good luck!
5. Alternative to oats: porridge made from quinoa
Quinoa also has impressive nutritional values. Unlike most grains, it provides a good portion of plant-based protein and omega-3 fatty acids as well as fiber.
In addition, the antioxidants present have an anti-inflammatory effect on the body and the pseudograin can also provide minerals such as iron, magnesium and potassium.
Quinoa porridge is prepared in the same way as if you were using normal oat flakes – the oats are just swapped for quinoa.
You can garnish the whole thing with a few nuts, delicious berries or linseeds.
6. For an extra portion of protein: low-fat quark or skyr bowl
High in protein, low in fat, low in calories – this is why low-fat quark and Skyr are convincing across the board.
There are 14 grams of protein in 100 grams of low-fat quark. But the Icelandic cream cheese product also holds up well: there are 11 grams of protein per 100 grams of Skyr.
Both dairy products also provide a lot of calcium and magnesium.
Delicious toppings include berries (frozen or fresh, depending on the season), apple, homemade granola, hemp seeds, linseed, a little date syrup or a small portion of chopped nuts.