5 Quick and Healthy Go-To Breakfasts

5 Quick and Healthy Go-To Breakfasts
oats and chia seeds
Amy Krasner

You may find yourself struggling to fit a healthy breakfast into your life. Between getting the kids ready for school, trying to get some exercise, and getting to the office on time, there is little time left to prepare a healthy meal. In addition to rushing in the morning you may feel overwhelmed by the variety of breakfast choices and feel confused about what to eat.

It is no surprise that most people don’t feel their best if they are skipping breakfast altogether or eating one of the following types of breakfasts:

  • Cup of coffee with sugar and creamer
  • Banana
  • Breakfast sandwich from a local coffee shop
  • Bagel or pastry
  • Yogurt parfait
  • Whole-grain English muffin

You may notice that you get hungry 1-2 hours after eating the breakfast options listed above because they don’t contain enough fiber, protein, or healthy fats. Incorporating protein into your breakfast will help to increase satiety to keep you full for longer. Starting your day with a nutrient-rich breakfast is going to provide you with more energy, focus, and mood stability. If you can add in some vegetables, too, that’s a bonus!  

Some common results from in skipping breakfast or eating a poor-quality breakfast include:

  • Blood sugar instability
  • Sugar cravings later in the day
  • 3 p.m. energy dip
  • Overeating at lunch and/or dinner
  • Difficulty losing weight

Luckily, with a little planning, you can get in a healthy breakfast routine.  All you need is 3 to 5 breakfast options to rotate through during the week to have some variety. Once you have some breakfast options that you like, stock up your fridge and pantry to get ready for the week.   

Here are five quick and healthy breakfast ideas to get your day started.

Overnight Oats with Chia Seeds

This breakfast is a great option to assemble the night before. That way you can just grab your jar and head out the door!


  • 1/2 cup unsweetened almond milk
  • 1 scoop vanilla protein powder
  • 1/2 tablespoon chia seeds
  • 1/4 teaspoon cinnamon
  • 1/2 teaspoon coconut palm sugar or 2 drops dark liquid stevia
  • 1/2 cup rolled oats
  • 1 tablespoon walnuts or almonds


Add almond milk and protein powder to a jar. Whisk (or shake) until well combined.

Add chia seeds, cinnamon, coconut palm sugar, and peanut butter; stir.

Add oats and give everything one more stir. Push the oats down with a spoon to make sure they are fully covered in liquid.

Cover the jar with a lid or plastic wrap then place in the fridge overnight (at least 6 hours). You can keep the oats in the fridge for up to 24 hours but they taste best when you eat them within 12 hours.

In the morning add the garnish of your choice.

Serves 1

Berry Green Protein Smoothie

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Source: Deepak Chopra

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