six healthy options for the first meal of your day

“The most important meal of the day is breakfast”

“If you start your day off on the right foot, there will be nothing but success in your day”

“If you don’t eat breakfast, you’ll never lose weight”

“Skipping breakfast is the worst thing you can do for yourself”

If you’re anything like me, and likely the rest of the world who may read this blog post - you’ve heard all of the above statements enough times and you’re tired of it.

I get it, I do.

Which is why I’m not here to tell you any of them. 

Over the years of following diet trends, health and wellness advice, and really anything in relation to bettering my eating habits - I’ve fallen into the trap thinking that breakfast is going to be the ONE thing that I can focus on that will give me results (that and not eating past 8:00 pm which if I’m being honest, is complete bogus too - I am HUNGRY at 9:00 pm and just because so-and-so online says I shouldn’t eat at night, doesn’t mean I’m not going to).

So instead of convincing you that you should eat breakfast every day, that breakfast is going to change your life, or that one type of food is better than the other as the first meal of the day - I simply want to make note of some IDEAS for breakfast that *could* be a healthy option for you if you’re keen to jump on the breakfast bandwagon.

To bring full transparency to this - I do eat breakfast. Somedays I eat breakfast at 9:00 am, somedays I eat breakfast at 11:00 am, and other days I zoom past all morning chores’ and it's lunchtime before I even think of food. Some mornings I have something you’d consider a breakfast food (ie, oats and fruit), and other mornings I end up having last night's leftovers.

There is no right or wrong way to do breakfast, so let's just jump into some of our *favorite* healthy options that you could incorporate into your breakfast regime if you're looking to spice things up a bit. 

1) A BIG Ol’ Bowl of oaty goodness

The most satisfying way that I’ve found to eat oats is to combine them with a bunch of other nutritious things. I’ve tried heating my oats, I’ve tried overnight oats, and I’ve just always found that the texture kind of just bothers me (and both of these preparation styles are not something I can eat on a regular basis without grossing myself out.

However, knowing that oats are loaded with dietary fiber (containing more than many other grains) and are rich in a range of important vitamins, minerals, and antioxidants had me determined to find a way to keep them in my breakfast rotation. Plus, oats help me to feel full for a long period of time and I’m a firm believer that if I nourish myself early on in my day I will have a better day overall when it comes to my diet. On top of all that good news about oats, my super-smart wife also informs me on a regular basis that oats will help in lowering my cholesterol - so, if that’s something you’re keeping your eye on, look no further.

There’s just something about a big ol’ bowl of oaty goodness done correctly. If you’re anything like me - texture plays a major role in the foods that I eat. When preparing any meal I try to incorporate different textures so I don’t get overwhelmed by one texture single-handedly. For example, my oat bowls have to contain some nuts or seeds for some extra crunch. My oat bowls also usually contain some apple chunks for some crisp freshness and also some bananas for flavor and sticky texture! I enjoy adding a bit of hemp hearts (for healthy fats and magnesium) and I tend to sprinkle a bit of brown sugar on top for my sanity - it always tastes better when I don’t deprive myself of the things that I actually want. 

When it comes to a big bowl of oaty goodness, the key is to get ROLLED oats (not quick oats) and to start by putting them in the bowl. Then, add whatever toppings YOU want (not what the person on Instagram is telling you you should want) all while remembering to play around with and incorporate different textures. The more protein, vitamins, minerals, and antioxidants - the better. Once your bowl is full of all the things you want, I suggest throwing a big dollop of plain greek yogurt on top, and adding a bit of milk (of your choice) as well. Before you get excited, I don’t suggest going ahead and drown everything in milk unless you’re keen to make a soggy mess. Instead, add just enough so that you can gently mix together all of the things into a texture that makes you happy. Drizzle with honey, or brown sugar if you’re interested, and voila - you’ve got yourself a big bowl of oaty goodness (which should be packed full of all sorts of things to keep you feeling fresh, full, and energized for your day ahead).

Here's a list of ingredients that I either use on a regular basis (or have used and loved in the past): 

1 cup rolled oats, ½ large banana, 1 pink lady apple, ¼ c almonds, ¼ c walnuts, 1tbsp hemp hearts, 1 tbsp premade chia seed pudding ,¼ c shredded unsweetened coconut, ½ c plain greek yogurt, ¼ c dried apricot, ¼ c raisins, ½ c oat milk, ½ c fresh berries, 1tbsp c chocolate chips, and pretty much whatever else I have.

2) A giant PRotein Packed SMoothie

Smoothies are seriously the easiest and most tangible way for me to make sure that I eat in the mornings. Without smoothies I swear that I could go hours and hours and hours without eating - it's just the way I work. However, when a smoothie is present, all I have to do is drink it. Seems easy enough, doesn’t it? 

First things first. When it comes to drinking, and we’ve talked about this before, unless I have something to drink it out of that I like AND have a straw that I like, I’m not going to actually drink it and its going to just sit there and start to look weird over time. The only way for me to consume water is with the right bottle (or clear jar) and one of those thick reusable silicone straws. Same goes for smoothies. It may seem bougie, but it's an honest fact about myself - without the right delivery method, I won't drink it.

If you’re like me, figure out what method works for you BEFORE you waste a whole bunch of smoothies. Wasting these smoothies won't make any sense because they’re jam-packed full of healthy, nutritious, and likely expensive ingredients. 

The key to a smoothie, after the delivery method to your mouth, is finding things that make you happy. I like to make my smoothies with a base of water (or coconut water/coconut milk) based simply on the lightness of it. I’ve tried all sorts of kinds of milk, but I find that it adds to the cost, and I end up feeling a bit heavier the creamier the smoothie is. 

Just like the oat bowls mentioned before, I suggest filling your smoothie with things that will fill you up and benefit you health-wise. The great thing about a good blender is that it will blend all your ingredients into one smooth substance - so don’t worry too much about what goes into your smoothie.

If you have a protein powder that you love, I recommend throwing a scoop of it into your smoothies. However, if you don’t, and you don't want to run out and buy something you’re not sure will even work for you, don’t worry. There are many ways to pack your smoothie so that it fills you up, and makes you full without spending a fortune on protein powders that you don’t like. 

My favorite smoothie of all times and one that I tend to go back to whenever possible includes the following ingredients: Spinach, Zucchini, Almond butter, hemp hearts, collagen peptides, frozen blueberries, frozen banana, oats, a date, honey, water, and a splash of coconut milk. Without fail, it hits the spot every time. 

If you read our blog post from two weeks ago SIX WAYS TO UP YOUR LEFTOVER GAME you know just how much I love using what's in the fridge! When gathering ingredients for smoothies, I'll always just scrummage around and use anything else I find that might go well, and I choose one or two from the following things, (if they’re available): black beans, chickpeas, cooked lentils, avocado, frozen mango, greek yogurt, and sometimes even frozen peas. 

The thing about smoothies is this - if when you read that last sentence you thought to yourself something along the lines of “what sort of sicko puts lentils in their smoothie” - it’s totally okay, I take NO offense. However, I wouldn’t mock it till you try it. The flavors of all the other delicious things you love will take over the flavors of some of those other things, and in the end you’ll be happy about the extra protein, fiber, and vitamins from all the things you normally wouldn’t use up. If you hate the idea of the weird things - go ahead, just choose the yummy things, no one is judging you. 

Something, in my eyes, is better than nothing AND if you’re using water, you’re pretty much halfway to your water intake goal for the day (if you make the largest smoothies ever like I do).

Don’t know where to start with smoothies? Check out previous blog posts of ours here: Healthy Smoothies or if you want to take recipe advice from someone we deem a professional - bloggers Christine Byrne and Carolyn L. Todd have an incredible resource breaking down 27 High Protein Smoothies that don’t require protein powder HERE.

3)Avocado & Eggs on Toast

HEALTHY FATS, HEALTHY FATS, HEALTHY FATS! And, you heard it here first folks - TOAST!

Yes, toast. I want you to eat toast (unless you’re celiac or GF, then I want you to find a suitable option). Toast fills you up, and it likely makes you feel like you’re rebelling a little bit. For so long we have had the message of “BREAD IS BAD FOR YOU” drilled into our heads and I believe it's my job to tell you that in fact, bread is not bad for you. 

Bread is actually beneficial for you, and if you toast it perfectly and top it with things such as avocados, eggs, spinach, salt, and pepper? You’re in for a real treat!

Did you know that bread (in our case here, toast) will give you energy? Did you also know that if it’s made with whole grains, it’ll make you feel full? Carbs are your primary energy source in your whole body (think gasoline in your car) and are, therefore, completely necessary?

I suggest eating avocado & egg on toast (and other veggies/fruits like spinach and tomato) for breakfast because it basically hits all the marks of a well rounded meal. The carbs will give you energy and fill you up, the protein will send the message of satisfaction to your brain (your hunger hormone is controlled by protein), the healthy fats will improve your long term energy stores and balance a handful of your other hormones (sexy, isn’t it?) and really - you’re going to FEEL happy because let’s just be honest - it’s flippin’ delicious. 

If you’re keen to put something sweet on your toast instead (no judgment here) feel free to put your eggs and greens on a rice cake for starters and then follow up with some toast and jam afterwards.

You do you, boo.

4) Pancakes

Who doesn't love pancakes? Really?

There are so many variations of pancakes so I suggest trying out a ton and finding out what works for you. Add some protein powder if you want, or make them with greek yogurt. Adding nuts, seeds and dried fruits is always a hit and if you’re feeling spicy, I suggest dabbling in the world of savory pancakes if that ‘tickles your fancy’. For example, you could try THESE savoury pancakes.

What I would suggest is this - make a huge batch one day and then, once they're cooked, layer them in a freezer bag separated by parchment paper, and freeze them for future use. I love the feeling I get when I'm hungry in the morning without a desire to make anything and I find frozen pancakes just waiting to be eaten. Take them out of the freezer, defrost for a bit and then toss those bad boys in the toaster. 

Once toasted and ready, add whatever the heck you want to them. Dishing up sweet pancakes? Try greek yogurt and berries or nuts, seeds and maple syrup. Or, my personal favorite - PEANUT BUTTER AND JAM on top. If you’ve got savory pancakes then maybe you try hummus and some sriracha. Or, you could try some avocado and everything bagel seasoning.

Really truly, the options are endless.

And, if you’re not into frozen pancakes and would rather slave away for a handful of minutes before you eat your pancakes - you go right ahead, and I bet they’ll be even better. Hats off to you - unless its Sunday and I’ve got nowhere to be and nothing to do, I just simply don’t have the patience for that!

5) LEFTOVERS

This one is my favorite. 

Often when I wake up in the morning I have a mad craving for the thing I ate just before bed. I have no idea why, it's just the way I work. I'm the type of person who LOVES breakfast foods, I just tend to love them at other times of the day (breakfast for dinner, anyone?)

Which leaves me also being the person who likes lunch for breakfast. There's nothing like a bowl of rice and veggies topped with a fried egg and avocado for breakfast! Yum! If I’ve got leftover potatoes and veggies, you bet I’m going to put a fried egg on top of those too. Leftover spaghetti bolognese? You better believe it makes a great first meal of the day. 

Often the hardest part about breakfast is finding the time to make it (or so it seems). The easiest way, aside from prepping breakfast the night before, to eliminate this problem in my eyes is to just eat something that's already in the fridge, even if its a dinner food. The idea of breakfast to me is simply just getting something in your belly so that you’re set up for a great day ahead, and if that comes in the form of yesterdays (or Saturday's) dinner, then so be it. 

Like I said already, something really IS better than nothing.

6) A Skillet of Sorts

Skillets for breakfast are something that bring me back home. Throwing some diced potato, peppers, zucchini, mushrooms, spinach into a frying pan and then topping with eggs (whichever way makes you happiest) and eating with a piece of toast and some hot sauce? LITERAL HEAVEN. 

You can really do these up however you want, with whatever veggies you like. The best part of skillets is the fact that you can prepare all sorts of individual ingredients beforehand so that when morning comes, you toss a handful of each into the pan and before you know it you’ve got yourself a breakfast. #mealprepwin

I tend to more so do these skillets with leftover rice, or leftover rice noodles (being that those two things are almost always in the fridge and diced potatoes are not) but really any leftover starch can be useful in this situation. 

Oh, and cheese. If you eat cheese, you should add cheese.

Always. Add. Cheese.

I think the important part to all of this is remembering that it all comes down to IF you’re looking to be more consistent in the breakfast department. Nothing makes me cringe more than someone TELLING you that you have to do something in order to be something. It's simply not true.

You may believe that breakfast is the most important meal of the day, and for you, that may be true. I won't ever take that away from you.

You may believe that breakfast actually makes you feel worse and the idea of eating anything before 11:00 am is repulsive, and that my friend is also not something I would ever take away from you.

There are benefits to eating *something* earlier on in the day and that can't be denied, but what defines *early* or *breakfast* can be something different for everybody. 

Fueling your body with nutrient dense and high protein foods is always recommended, because the more balanced we actually are when it comes to nutrition, the better our bodies are going to work for us, and isn’t that the goal?

Don’t we all want to be best friends with our bodies, and love our bodies for what they are and what they can do for us, day in and day out?

If you’re struggling with your health, wellness, or nutrition, please don’t hesitate to reach out. And as always, remember that Dunnebells is always running our FREE 7-DAY-TRIAL which would be a great opportunity for you to gain access into our exclusive app, get training from our certified trainers and nutritionist, and connect with a community of women who are right here with you, trying to do all the things without sacrificing themselves. 

If that's not enough, you’re invited to check out our FREE FACEBOOK GROUP as well, where I can promise you that you’ll find your people. Like-minded women all over the world come together and decide that today is their day to put themselves first. 

Can’t wait to see you there, xx.

Oh, and? Enjoy your breakfast tomorrow ;)

*PLEASE NOTE THAT ALL OF THESE IMAGES HAVE BEEN LEGALLY FOUND USING CANVA AND UNSPLASH AND I TAKE ZERO CREDIT WHATSOEVER FOR TAKING THEM