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Does your breakfast set the tone for a perfect day?
Or does it leave you feeling guilty?
Or (hopefully not) you’re so rushed you skip it altogether?

Whatever your current morning routine – I want you to STOP and ask if it could be better.

If you want to start enjoying a tasty, healthy breakfast, but are struggling to do it, there’s one simple solution.

And it’s so simple you might smack yourself on the head.

It’s all about your morning routine.

The Importance of a Good Morning Routine

When I speak at my Nutrition Talks, I often speak about my belief that a good morning routine sets the tone for a good day. And I’m a huge fan of establishing a morning routine that does just that. (subscribe below so you don’t miss my upcoming post on establishing a morning routine)

A healthy breakfast is a great way to start your day. And if you’re not a fan of “eating right”, you may be surprised at how easy and delicious it can be to eat a balanced diet. You just have to experiment and get creative (check out how to enjoy the taste of eating right on this blog post).

The Big PF3®

Part of my “practical” approach to nutrition includes balancing PF3®.

What’s PF3®, you ask?

It’s an acronym for protein, fiber, fat and fun. Getting these nutrients in your meals and your snacks helps keep you satisfied, keeps your blood sugars stable, and lessens your cravings.

Getting in protein early on in the day helps support your focus and concentration.

Fiber ensures an adequate supply of food for the beneficial bacteria in your gut and it also helps you stay full longer.

Fat helps you absorb certain nutrients. It also keeps you full longer – so it will help you get through those long mid-morning meetings.

But keeping it fun is the most important part. This trumps everything in the entire PF3® combo. Keeping it fun will help your mental focus and help you stay on point.

Me, I fall into the “must have breakfast” camp. If I skip it I feel like my stomach is going to eat itself by 9 am.

If you’re struggling with your own breakfast meals, you’ve reached the right place.

I keep it simple. You can too!

Here are my 7 favorite healthy breakfasts (hint: I’ve saved the best for last):

1. Eggs with Avocado Toast

Avocado toast healthy breakfast

Ingredients:

  • 2 slices of sprouted grain bread (or any other bread you desire)
  • ⅓ of an avocado
  • 2 eggs

This delicious breakfast leaves me feeling satisfied for hours. The best thing about it? It never leaves me feeling too full or sluggish.

Feel free to experiment with different portion sizes and see what’s right for you.

Pro tip: If you’re feeling jazzy (like I often do), sprinkle some chia seeds and/or nutritional yeast on top of your avocado toast. Yum!

2. Southwest Scramble

Ingredients:

  • Scrambled eggs
  • Mushrooms
  • Peppers
  • Onions
  • Black beans
  • Sliced avocado on top

If my avocados aren’t ready that day I’ll swap them for cheese on top.

As a former pre-diabetic I notice that my blood sugars are more stable and my energy levels are higher when I start my day with a high-protein, high-fiber breakfast. It really keeps me energized throughout the day.

I call it my power breakfast.

That being said, this one can take a little longer to prepare, so I usually make this breakfast when I have time on the weekend to pre-chop my veggies. This way, in the mornings all I have to do is just scoop the veggies in the pan with the beans and pour my scrambled eggs on top.

3. PF3® oats. 

Ingredients:

  • Small bowl of oatmeal
  • Frozen blueberries
  • Mixed seeds
  • Boiled egg or a Greek yogurt on the side.

Oatmeal has a cluster of health benefits, particularly its cholesterol lowering benefits. Oatmeal also has a high soluble fiber intake, which leads to slower digestion and more stable blood sugar levels. This helps you feel full longer.

Blueberries are an antioxidant powerhouse and are a great alternative to sugar because they help naturally sweeten the oatmeal.

Sprinkling mixed seeds on top adds healthy fat and additional fiber.

If you are looking to optimize your energy and blood sugar levels, the seeds won’t be enough. Although they do add protein, you may want to consider adding extra sources of protein like eggs, yogurt, or stir some protein powder right into your oats.

4. PF3® Super Smoothie

Photo of a breakfast smoothie

Ingredients:

  • Spinach
  • Carrots
  • Fresh/frozen fruit
  • Kefir
  • Protein powder
  • Flax seed
  • Dry oatmeal

This smoothie is PF3® balanced, meaning it has protein, fat, and fiber. If you really want a meal that will keep you satisfied longer than most smoothie recipes out there, this is the one for you.

Dry oatmeal also contains resistant starch, which resists digestion in the small intestine and passes through to be digested by the bacteria in the colon.

When the beneficial bacteria in the colon digest resistant starch, they produce short chain fatty acids which are known to help stabilize blood sugar levels, reduce inflammation, and regulate fat metabolism. They also help promote feelings of fullness at the next meal.

If you struggle with eating in the morning but can handle sipping on some nutrition then  this is the ideal breakfast for you! And if you’re a real lover of smoothies, check out some of my other delicious – and healthy – smoothie recipes that you can use as meal replacements.

5. “Morning of” Oats

Ingredients:

  • Raw oats
  • Chocolate almond milk
  • Almond butter
  • 1⁄2 a sliced banana
  • A sprinkle of chia seeds.

This is my version of overnight oats that I just can’t seem to get in the swing of making the night before. They should be served cold, just like overnight oats.

I’ve also found that when you make them right before you eat them, the flavor doesn’t soak into the oats so much. This makes them more flavorful on the outside.

There are all sorts of different oat combos you can make, but this one is my favorite. Though this breakfast is the highest in sugar and lowest in protein on the list, I absolutely love it. It makes me feel great when I eat it. It’s likely the resistant starch in the oats that slows digestion and keeps me full.

Remember: we don’t need to eat perfect all the time, so treat yourself to this delicious breakfast when it feels right.

6. PF3® Grab ‘n Go Breakfast

We all have those mornings where we’re crunched on time and don’t have time to make breakfast. That’s why it’s great to always have something that you can grab & go with.

On these types of days I like to grab:

  • String cheese (protein & fat)
  • Handful of nuts (fat)
  • A piece of fruit (fiber) and/or a low sugar granola bar (fiber)

7. PF3® Pancakes

Here’s the grand finale, and the tastiest (in my opinion, at least) breakfast on the list!

Ingredients:

  • 1 banana
  • 2 eggs
  • 1/3 cup raw oatmeal
  • Cinnamon
  • Vanilla
  • Pinch of light salt

Blend these together and use the batter to make pancakes just like normal. Top with almond butter for some healthy fat.

These pancakes are filling, and delicious! It is my favorite breakfast…and my kid’s love it too! Note: this is typically a weekend option since it takes a bit more time. You can always make extra and eat them during the week too.

Now that you’ve got some great new breakfast ideas, I’ve got a life tip for you:

What I usually do is shop and prep for one breakfast combo for the week and just repeat it all week. This will make shopping and preparing much easier when you just have one thing for the week. The next week pick something new. I always keep some of the grab ‘n go options on hand in case I run out of time one morning which happens at least once a week. This also helps break up the monotony.

And if you want to break up the monotony of your daily life and talk to other people going through your journey, consider joining my free, private, Online Wellness Support Community if you need a little bit of motivation to get – or stay – healthy.

What are your favorite breakfasts?  Feel free to share – whether healthy or not. I promise not to push my healthy agenda on any comments unless you ask! We’ve all got to live a little sometimes, right? Remember, it’s all about mindful eating. Everything in moderation!

Want to read more popular blogs on how to live and feel your best every day? Check out these popular blog posts!

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Dina Garcia, RD, LDN

Dina is a Registered Dietitian-Nutritionist and mindful eating coach based out of Miami, FL or anywhere online.After reversing her own pre-diabetes through healthier lifestyle choices she has a real passion for helping others live a happy, healthier life.
Dina Garcia, RD, LDN
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