The Ultimate Healthy And Delicious [And Cheap] Breakfast Guide
A healthy breakfast is a great way to set you up for the day. How many times have you heard the phrase ‘breakfast is the most important meal of the day’? Well, that’s for a good reason!
Not only does eating a good breakfast help you concentrate at work or school, but it also gives you some much-needed energy in the morning.
If you aren’t a morning person, then having the right food can help reduce feelings of lethargy.
We tend to stick to the same morning routine, which could look like having a slice of toast and a cup of coffee or simply getting up and leaving the house.
When we feel uninspired, we are less motivated to make a healthy breakfast. That changes here.
In this article, we are going to discuss the benefits of eating a healthy breakfast and give you some delicious and affordable ideas.
Creating A Healthy Breakfast
In order to make a healthy breakfast, we need to know what needs to go into it. When we learn about healthy meals at school, we are often told about hitting different food groups and making sure we have a balanced plate.
The main food groups are proteins, dairy, fruits and vegetables, starchy carbohydrates, and healthy fats.
When we have all of these groups on our plates, we can be assured that we are eating well. However, this might make for a bit of a confusing breakfast in some cases.
A great way to think about breakfast is to condense the previous list into four parts: carbohydrates, fats, protein, and fiber. Pick one thing from each of these categories to create the best breakfast plate in town.
Here is an example of the different categories and how you can mix and match between them:
Carbohydrates – wholewheat bread, oats, bagels,
Fats – avocados, eggs, nuts, dark chocolate, chia seeds
Protein – milk, non-dairy alternatives, yogurt, eggs
Fiber – beans, berries, apples, bananas, pears
Terrific Toast
For many, smothering toast in butter and running out the door is a great option in the morning. However, this isn’t very healthy as too much butter is bad for your heart and cholesterol.
Toast can be a filling base that can be topped with any number of nutritious foods. Some are healthier than others and some are more affordable than others, but these ideas are a great starting point.
Healthy Toast Toppings
Strawberry jam (low sugar)
Peanut Butter
Almond butter and banana
Peanut Butter and bananas
Butter and honey
Avocado
Poached egg
Cream cheese and cucumber
Smoked salmon and cream cheese
Tomatoes and seasoning
Baked beans
Peanut Butter and apple slices
Toast is the perfect kid-friendly breakfast and it gives them the opportunity to pick what they’d like on it, which usually means they are more likely to eat it.
To make the meal even healthier, opt for wholemeal or seeded bread if possible to avoid refined carbohydrates.
Spreads such as chocolate or hazelnut have an extremely high sugar content, which can lead to health issues and are low in nutrients.
These are fine for a treat every now and then but we would thoroughly recommend avoiding them on a regular basis.
Oat-aly Delicious Budget Breakfasts
Oats are a delicious and healthy grain that contains many important vitamins, minerals, and antioxidants. These include iron, zinc, vitamin B1, magnesium, and folate.
As oats are packed with fiber, they can help to feel fuller for longer without containing many calories. This is a great way to aid with weight loss and general feelings of fullness for those who struggle to make it to lunchtime.
The best thing about oats is the blank canvas they create in the morning. Experimenting with a bunch of different toppings is the fun part.
From bananas to blueberries, walnuts to almonds, almost anything can be used to make your oats extra tasty.
Healthy Oatmeal Ideas
Frozen berries and honey
Peanut Butter and banana
Banana and nuts
Dark chocolate and nuts
Cinnamon and apples
Low-fat Greek yogurt and berries
Nuts contain healthy unsaturated fats, so although they do contain fat it isn’t something to be too concerned about.
Your body needs a certain amount of fat to help absorb vitamins and minerals, as the body cannot produce fat on its own it needs to come from external sources.
Overnight Oats
If you often find yourself strapped for time in the morning, why not try an overnight oats recipe? This no-cook method of making oats will save you time and can be prepped for the week ahead.
The oats are soaked in milk and various toppings overnight in the refrigerator which makes them easy to eat.
They’ve become increasingly popular over the last few years, with many toppings including flavors such as carrot cake and cheesecake.
The ingredients for some overnight oats recipes may be a little more costly, but they can be prepared in large batches which can really save time and money.
Eggcellent Breakfast Ideas
Eggs are full of protein and vitamins that are essential for keeping our bodies healthy and functioning well. Protein helps to build muscle, repair muscles and bones as well as make hormones and enzymes.
Eating eggs for breakfast is a good source of energy and can keep you fuller for longer thanks to being nutrient-dense.
Having an egg for breakfast each morning won’t break the bank either, there are many affordable quality eggs available.
If you live near a farm, then you might be lucky enough to get farm fresh eggs for a fraction of the price!
Eggs are so versatile, they aren’t just for omelets. Put them on toast, bagels, or scones. Fry them into things, poach or scramble them. Try eggs any which way and serve with some nutritious vegetables for the perfect breakfast.
The healthiest way to cook an egg is to poach them as this means you’ll get the most nutrients out of the egg and the least risk of oxidizing cholesterol.
Any other method isn’t unhealthy, but it doesn’t ensure that you’ll get the most out of the meal.
Splendid Breakfast Smoothies
So many people will use the excuse of not having enough time in the morning to have breakfast and will just have a cup of coffee instead.
Smoothies are easy to make, time-saving, and a great way to get in some early morning nutrients.
Drink them on your way to work, drink them at work, or drink them whilst running errands. There are no excuses when it comes to smoothies.
If you’re trying to get picky eaters to consume more fruit, then this is another fantastic thing about smoothies, everything is crushed up and they won’t be able to tell what’s inside.
When thinking of what to put in your smoothies, pretty much anything goes.
To make your smoothies super healthy, avoid using sugar or any kind of sweetener. The ingredients you use in your smoothies such as peanut butter or fruits should be enough to make the smoothie sweet.
Low-fat or Greek yogurts are a great alternative to normal yogurt as they contain fewer calories and fat content.
Fabulously Fruit Breakfasts
People have been eating fruit for breakfast for centuries, so why stop a good thing now? Fruit is full of vitamins and minerals that support a healthy immune system and give us plenty of energy.
If you aren’t looking for a high-carb breakfast fruit has a good amount of fiber in it that can help you feel full and helps with digestion.
We need to eat a variety of different fruits as each of them has its own benefits. For example, citrus fruits contain a lot of vitamin C whereas blueberries are rich in antioxidants.
There are so many ways you can eat fruit for breakfast, it is way more interesting than a plain bowl of chopped-up ingredients.
There are also benefits for those that can’t eat a lot in the morning, it’s better to have something small and nutritious than nothing at all.
Pancakes are an iconic American breakfast food that we love to smother in maple syrup, bacon, and a whole load of other delicious toppings. They are light, fluffy, warm, and mouthwatering.
With plenty of sweet and savory pancake options, there is something for everyone. This also includes a bunch of healthy recipes that require only a few substitutions to cut down on salt and fat content.
Bananas are a great alternative that keeps the pancakes light and fluffy and helps to bind the dry ingredients together. Oats are commonly added to pancake batter to increase the roughage and provide more nutrients to the mix.
Nut butters, fruit, and nuts are all great healthy pancake toppings that are ideal for a breakfast-time feast. Flavored yogurt is also a good option if you are looking for something creamy to bind in all your toppings.
We would suggest avoiding things like maple syrup, chocolate spreads, and high-sugar content sauces.
Having these on your pancakes is fine in moderation, but if you are planning on making healthy pancakes for breakfast on a regular basis then it’s best to avoid the sugar.
Money-Saving Tips
We have some great money-saving tips for breakfast (and other meals).
Buy frozen fruit. Buying large bags of frozen fruit means that you can avoid any wastage which means no wasting money! Many breakfast recipes such as smoothies or oatmeal bowls are perfect candidates for using frozen fruit.
Bulk buy where possible. Shopping in large wholesalers is a great way to save money. Buying products like oats and bread in bulk can save you money in the long run as the cost per portion is significantly decreased.
Meal prep for the week. Food wastage is a huge money-wasting habit that many of us are guilty of.
If you meal prep where possible, this ensures that you are making use of the food you already have and ensures nothing gets thrown away.
Buying in-season fruits and vegetables. Seasonal produce tends to be cheaper as it’s more readily available. If you’ve noticed that the price of your favorite fruits changes, this is why.
Buying produce when it’s cheaper and freezing it can save a lot of money.
Visit local markets and farm shops. Contrary to what people think, buying fruit and veggies from local markets can actually save a ton of money and also the quality tends to be a lot better.
Food Notes
These recipes aren’t set in stone, they can be altered to fit your dietary requirements. Similarly, when we talk about proteins and yogurt these can be changed for non-dairy options where needed.
The general tone is of guidance and should be followed as such.
The Bottom Line
Getting a healthy and balanced breakfast is so important and often overlooked. Eating healthy foods doesn’t have to taste bad or cost a fortune as we’ve shown here.
Hopefully, these tips and recipes have inspired you to get cooking and eat well!
Frequently Asked Questions
What Breakfast Is Good For Weight Loss?
The best foods to eat for breakfast that can help with weight loss are oatmeal, fruit, eggs, smoothies, and yogurt bowls.
Avoid refined sugars, white bread, and fatty meats such as bacon when picking your breakfast toppings. Skipping breakfast can actually hinder your weight loss progress and it is not advised.
What Is The Healthiest Breakfast To Have?
One of the healthiest breakfast options you can choose is oatmeal topped with fruit and nuts. This hits all the food groups you need such as protein, carbohydrates, and fiber.
As long as you hit all these food groups, including healthy fats then your breakfast will be nice and healthy.
Hi, my name is Justin Roberts and I like to live by one major rule in life – health is wealth. And where does all health stem from? The food choices we make.
I grew up in a not-so-wealthy household that often struggled to get food on the table.
The food we did eat was cheap, holding no nutritional value at all. I’m talking frozen foods, carbs, fats, and very little fresh produce.
I am fortunate enough to have made a life for myself where the money for food is no longer an issue, and I have spent the majority of it looking into healthy foods and different diets to try.
The most notable is keto and paleo. I am also interested in only using whole foods wherever possible – call it trauma!
As a professional chef, I now create recipes surrounding these diets every day. My family are my tasters, and I strive to make my recipes as budget-friendly as possible.
I hope that you’ll find some inspiration for healthier meals from my website. I want to create a catalog of recipes that you can come back to time and time again. Enjoy!
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