3 Go-To Breakfast Recipes

By Rachel Stuck, RDN

Switching up your breakfast routine can be tough, but it is important that the first meal of the day starts you off on the right foot. For a long time health professionals and the media have led us to believe that breakfast is the most important meal of the day, but more recent research debunks this idea and instead focuses on the importance of a quality breakfast over if it is included or not. 

Research shows that including protein at breakfast can reduce early onset hunger and increase postprandial fullness, meaning you stay full longer after a protein-dense breakfast.Quality protein sources like eggs, Greek style yogurt, low sodium & low fat breakfast meat, as well as a protein shake are good protein options for breakfast. 

Healthy fats and nutrients are two other important components of breakfast. Healthy fats, like poly- and monounsaturated fats contribute to brain health, can help reduce inflammation and help improve blood cholesterol levels. By adding nuts, seeds, avocado, olive oil and fatty fish to the first meal of the day you can assist muscle recovery, promote heart health and enjoy a filling breakfast.

Adding nutrients to breakfast is easy! Whether you are adding a serving of berries to your breakfast smoothie or a few of your favorite non-starchy vegetables to an omelet, you can’t go wrong! Fruit, like berries, and vegetables add not only nutrients to your diet, but also fiber and even a small amount of water. The fiber-rich plant sources are an important addition to every meal because they help maintain gut health and support healthy digestion.

Consider trying one of the following recipes to ensure you are including protein, healthy fat and plenty of nutrients in your breakfast.  

About the Author

Photo: Rachel Stuck, RDN

Registered Dietitian Nutritionist Rachel Stuck has a background in culinary arts and nutrition counseling. Rachel takes a positive approach to nutrition: she avoids recommending restrictive diets and instead focuses on helping people choose foods that promote health and well-being. She is passionate about empowering and assisting Ixcela members as they develop their unique, gut-healthy lifestyles.

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