A Healthy Breakfast: 4 Easy & Quick Options

It’s 7am, you just woke up, and once again you are running late for work, which means: no time for breakfast. Feel identified? Well you´re not the only one. Time is perhaps the biggest issue when it comes to grabbing some breakfast before crossing that main door. An even though your brain is only thinking about 1 thing – coffee – it´s actually important to eat some solid breakfast first thing in the morning. why? Well this will not only set your mood for the rest of the day, but it will kick off your metabolism, you will feel more alert, and you may even shed some extra pounds!

So what should a balanced breakfast look like?

Well, definitely not just coffee with coffee. A healthy breakfast should by all means have some high quality protein, some complex carbs which are going to give you the slow-release of energy you need to push you through the day, and of course, your healthy fats. So I have put some easy to make-super quick options that you may want to explore. These provide a good amounts of nutrients and will take no longer than 15 minutes to prep, so really, you have no excuse to skip this meal!

OPTION 1 (and perhaps my fav!):

Non-fat Greek yogurt + cereal + fruits + chia seeds

I use Dannon Light & Fit Greek yogurt (about 5oz) because it has 12g of protein per container and only 7g of sugar. And for the cereal, well it depends, but I like the FiberOne because it has 14g of fiber and 0g of sugar. Regardless of the type, make sure you are sticking to the portion size which is usually 1/2-3/4 cup.


Fruit smoothie + multigrain/whole-wheat toast + low-fat cottage cheese

I use about 3 different fruits for the smoothie so it comes out to be about 8oz. Mainly berries, pineapple and sometimes kale or spinach. And if you do not have or like cottage cheese, you can replace it with fetta cheese or even 1 egg. I also add a teaspoon of chia seeds and flaxseed to my smoothie to get the fiber and essential fatty acids that I need.



Non-fat Greek yogurt bowl + chopped fruit + some nuts + cinnamon

Once again, I use about 5oz of the Dannon Light & Fit, and about 1/2 of fruit. I prefer to use almonds, but you can use some walnuts too. And if I want to add some more protein, I usually use ½ a scoop of my protein powder.


High protein smoothie!

Sometimes too, I find my self in a hurry and have literally 5 minutes to make breakfast. In those cases I keep quick and simple: I use 6oz unsweetened almond milk, add some fruits (usually berries) and a scoop of my protein powder. I blend it all and it’s ready-to-go! And for added fiber, I use 1 teaspoon of flaxseed and chia seeds. 


All of these are pretty simple, yet healthy options. You can choose from any of them to make sure you are eating breakfast and getting the nutrients you need. And 1 thing you can count on: your body will start feeling the difference, and you will feel more energised and less hungry throughout the day. So give it a try and let me know how it goes!

Maca Bustamante