9.3.17

7-Day Healthy Breakfast Plan

There are countless benefits to having a healthy breakfast, and without it, you’re effectively running on empty. It revs up your metabolism and prepares you for the activities that you have to do for the day. It’s also proven to reduce obesity, high blood pressure, heart disease and diabetes.

However, despite these health advantages, we’d easily forego having breakfast during busy mornings, which eventually gives us ‘energy crash’ in the middle of the day.

But what if you can make an easy, on-the-go breakfast that won’t take up a lot of time while giving you the energy boost that you need?

I’ve laid down a complete 7-day plan of some of the healthiest breakfast ideas. Check them out and see for yourself how a healthy breakfast could change the tone of your day.

MONDAY


Blueberry Smoothie and Nut Butter, Banana and Chia Seed Toast
This breakfast combination will pump you up for a great start of the week. The blueberry smoothie perfectly blends with the chia seed toast and the strawberries, giving you a soothing feeling that will reach through the depths of your hungry soul.

Blueberry is well-known for its benefits on heart health, while the equally antioxidant-rich strawberry is known to be extremely rich with vitamin C.

Blueberry Smoothie

Ingredients: 1 cup blueberries (frozen or fresh), 1 (8 ounce) container plain yogurt, 3/4 cup 2% reduced-fat milk, 2 tablespoons honey, 1/2 teaspoon vanilla extract, 1/8 teaspoon ground nutmeg

Note: If you don't have frozen blueberries, you can use blueberry-flavored yogurt instead!

Instructions: Blend the blueberries, yogurt, milk, honey, vanilla, and nutmeg in a blender until frothy, scraping down the sides of the blender with a spatula occasionally. Serve immediately.

For more on this recipe, click here

Banana and Chia Seed Toast

Ingredients: 1 slice 100% whole wheat bread, 1 tablespoon almond or hazelnut butter spread, 1/2 medium banana (sliced), 1/2 teaspoon chia seeds

Instructions: Toast the bread and spread the butter over the top. Place banana slices over the sun butter and top it off with chia seeds. Serve right away and enjoy!

For more on this recipe, click here


TUESDAY

Peanut Butter-Banana Smoothie and Peanut Butter-Stuffed Apple Slices

This breakfast recipe is personally one of my favorites. It's easy to make and ideal for those who are on the rush on a Tuesday morning. Plus, if you can't finish all of the slices in one sitting, you can easily pack and consume them later for snacks at work.

The smoothie is made up of peanut butter and banana, which is good for digestion, heart health and weight loss. Meanwhile, apples are extremely rich in antioxidants, flavanoids, and dietary fiber.

Peanut Butter-Banana Smoothie

Ingredients: 3 frozen bananas, 1/4 cup peanut butter (smooth or chunky), 1 1/2 cups soy milk (or milk), 1/2 cup 2% Greek yogurt, 1 teaspoon honey, 1/4 teaspoon salt, 1 tablespoon chopped roasted peanuts

Instructions: Put the bananas, peanut butter, soy milk, yogurt, honey, and salt in the blender. Blend. When done, you can top the smoothie with chopped peanuts. 

For more on this recipe, click here

Peanut Butter-Stuffed Apple

Ingredients: 1-3 apples, halved and cored with a teaspoon, 2 teaspoons all-natural crunchy peanut butter, 1 teaspoon old-fashioned rolled oats

Instructions: Stuff cored apple halves with peanut butter and sprinkle with oats.

For more on this recipe, click here


WEDNESDAY

Pineapple Passion Smoothie and Quick Honey Pecan Chiquita Banana Oats Recipe
This easy breakfast recipe also uses some peanuts and banana, making sure that you can fully consume all of the food purchased for the weekly plan. It is also very easy to make and ideal for those who want to have a heavier breakfast. If you're craving for an ice cream, the smoothie recipe could be a healthy substitute.

Pineapple is good for boosting immunity and improving blood circulation. The oats recipe can rev up your body with energy needed to start the day right.

Pineapple Passion Smoothie

Ingredients: 1 cup pineapple chunks,1 cup low-fat or light vanilla yogurt, 6 ice cubes

Instructions: Combine the yogurt and ice cubes. Blend, pulsing as needed, until the ice is in large chunks. Add the pineapple and blend at "whip" speed until smooth.

For more on this recipe, click here

Quick Honey-Pecan Chiquita Banana Oats

Ingredients: 3  whole bananas (divided), 1/2 cup water, 1 1/2 cup milk, 1 cup oats, 1 pinch salt, 2 tablespoons honey, 1 teaspoon vanilla extract, 1/2 teaspoon ground cinnamon, 1/3 cup chopped toasted pecans

InstructionsPour water into saucepan set over medium-high heat; bring to boil. Stir in milk. When mixture comes to simmer, stir in oats and salt. Reduce heat to low; cook, stirring occasionally, for 5 to 7 minutes or until tender and thickened. Cover and let stand for 2 minutes. Stir in honey, vanilla and cinnamon. Mash 2 bananas and stir into oatmeal. Divide oatmeal among 4 bowls. Slice remaining banana and arrange over top; sprinkle with pecans.

For more on this recipe, click here


THURSDAY

Guyabano Smoothie and Skinny Fried Egg Avocado Toast 
This creative breakfast idea is a must-try for those who want to try new variations. The smoothie tastes refreshing and the avocado toast is heavenly. I know I'm not that good in cooking sunny side-up eggs, but it can definitely look much better than that.

Guyabano is rich in vitamin C and B vitamins, while the 'healthy fat', avocado,  prevents cholesterol oxidation and is good for the heart.

Guyabano Smoothie

Ingredients: 1 cup guyabano pulp (seeded), 2 tablespoons calamansi juice, 3 tablespoons honey, crushed ice

Instructions: Mix and blend the guyabano pulp, calamansi juice and honey in the blender. Add some ice cubes or crushed ice then process until smooth. Serve cold.

For more on this recipe, click here

Skinny Fried Egg and Avocado Toast

Ingredients: 2 eggs (fried sunny side up), 2 slices of bread (toasted), 1 small avocado, 1 teaspoon lime juice, sea salt + black pepper, parsley (optional for topping)

Instructions: Prepare toast and fried eggs to personal preference. Peel and mash avocado with the lime juice, salt and pepper. Spread avocado evenly on each slice of toast then top each with a fried eggs and additional seasonings you prefer. Serve immediately.

For more on this recipe, click here


FRIDAY


Dragon Fruit Smoothie and Creamy Deviled Eggs 
Another must-try for those who are always into something new is this healthy breakfast combination. Now it may not be that easy to prepare. But if you have extra time the night before, you can already do the process ahead and keep them in the fridge. The smoothie easily complements the spicy taste of the creamy deviled eggs.

Dragon fruit is rich in vitamin C, beta-carotene, vitamin A, fiber and lycopene. The eggs are a very good source of inexpensive, high quality protein.

Dragon Fruit Smoothie

Ingredients: 1 piece of dragon fruit (peeled and chopped), 1/2 cup of almond or soy milk, 1 tablespoon of honey

Instructions: Mix the ingredients in the blender. Serve cold.

For more on this recipe, click here

Creamy Deviled Eggs

Ingredients: 8 large eggs, 1/3 cup light mayonnaise, 1 tablespoon Dijon mustard, 1 teaspoon white-wine vinegar, 1 tablespoon minced shallot, 1/4 teaspoon hot sauce (such as Tabasco), coarse salt and ground pepper, paprika (for garnish)

Instructions: Place eggs in a medium saucepan; add cold water to cover by 1 inch. Bring to a rolling boil. Remove pan from heat; cover, and let stand 13 minutes. Drain, and run eggs under cold water to cool them. Meanwhile, in a medium bowl, mix together mayonnaise, mustard, vinegar, shallot, and hot sauce. Peel eggs, and halve lengthwise; remove yolks, leaving whites intact. Transfer yolks to bowl with mayonnaise mixture, and season with salt and pepper. Mash with a fork until smooth. Mound yolk mixture into whites. Sprinkle with paprika just before serving, or cover with plastic wrap and refrigerate up to 8 hours.

For more on this recipe, click here


SATURDAY

Watermelon Smoothie, Cheese-Filled Scrambled Egg and Bacon Sandwich
If you want to have a special energy boost breakfast on a Saturday morning, this breakfast combo might work for you. The watermelon smoothie will definitely give you a refreshing start of your day. Along with the bacon sandwich, you already have an on-the-go breakfast to pump up your morning. Plus, I'll share to you a tastegasmic scrambled egg recipe that will surely melt your heart.

Watermelon Smoothie

Ingredients: 2 cups frozen cubed watermelon, 1 cup water, 1 tablespoon of honey or other sweetener to taste, a few mint and/or basil leaves (if you want to take it to the next level)

Instructions: Blend the watermelon and the water until smooth. Add the honey and mint and blend another 10-20 seconds until mostly smooth and the consistency of a slushy. Serve immediately!

For more on this recipe, click here

Bacon Sandwich

Ingredients: 2 pairs of bread, 3-4 leaves of lettuce, 3 pieces of tomatoes, mayonnaise

Instructions: Toast the bread and place them in the plate. Add the ham in the 1st layer, top it with lettuce, then tomatoes on top. Add mayonnaise dressing all over, cover with ham and bread. You can add additional toppings (i.e. cucumber slices, olives, etc.) depending on your preference. 

Cheese-Filled Scrambled Egg

Ingredients: 4 pieces of eggs, 2 tablespoons of butter, grated cheese

Instructions: Mix the eggs in a bowl. Put the butter into a cooking pan and let it melt. 

For more on this recipe, click here


SUNDAY

Carrot Juice and Cinnamon-Topped Chocolate Rice Porridge
The components of this well-thought breakfast idea complements one another in terms of ease-of-digestion. The carrot juice is a healthy sweet blend of apple, carrots and orange that will pump you up with energy. And the local version of chocolate rice porridge topped with cinnamon will surely fill your stomach, perfectly right to wrap up a busy work week.

Carrot Juice

Ingredients: 1 carrot, 2 oranges, 2 apples

Instructions: Peel the carrots and oranges, and slice the apple. Juice them and serve immediately. 

Cinnamon-Topped Chocolate Rice Porridge

Ingredients: 1 pack chocolate rice porridge mix, milk, cinnamon

Instructions: Boil together 5 cups of water, 1/2 cup of sugar,m and 1 pack of chocolate rice porridge mix. Stir occasionally for 8-10 minutes or until rice is cooked. Serve with milk and top it with cinnamon. 



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