It’s morning, you’re in a rush, and you don’t have time to carefully prepare a breakfast meal that is going to provide you with enough energy to get through the day and not cause weight gain. We get it — but breakfast doesn’t have to be so difficult.
Forget processed foods like bacon and refined carbs like pancakes, waffles, and bagels, which are super high in sugar and will only contribute to inflammation in the gut. These healthy breakfast options are easy to make and won’t cause weight gain.
Oatmeal
Natural oats are an amazing source of fiber, which gets your digestive system moving, as well as antioxidants, vitamins, and minerals. Yes, it’s a carb — but not all carbohydrates are bad and unrefined carbs like oatmeal can provide long-lasting energy without a ton of sugar.
Searching for ideas on how to jazz up your oats? Fruits are the perfect complement.
According to Registered Dietitian Carol M. Bareuthe in Today’s Dietitian: “In animal research published in the June 2004 issue of the Journal of Nutrition, researchers found that the phenolic antioxidants in oats worked in concert with vitamin C to protect LDL cholesterol from oxidation. If this research translates to humans, it highlights another way in which oats could reduce the risk of cardiovascular disease. It would also make a case for serving vitamin C-containing foods such as citrus fruits, cantaloupe, strawberries, and kiwi with oatmeal.”
Greek Yogurt
A powerhouse of probiotics that are excellent for inflammation and gut health, Greek yogurt is high in protein and vitamins and minerals, and low in calories and carbs.
There’s even proof it’s good for your waistline.
According to a 2012 study published in Annals of Epidemiology, participants who ate Greek yogurt gained less weight and experienced less belly fat over time.
Just be sure to choose plain varieties that have less sugar. You can always add fruit or a drop of honey to sweeten it up.
Cottage Cheese
Love cheese, but not a fan of how much fat you’ll find in many varieties? Choose cottage cheese for breakfast — a low-fat option that contains calcium, protein, and nutrients like phosphorus, selenium, and vitamin B-12.
Cottage cheese pairs well with everything from low-sugar granola to fruit, nuts, and seeds.
Eggs
They’re low in calories and carbs, super high in protein, vitamins, and essential minerals, and eggs will fill you up and satisfy you for hours. Experiment with pairing your poached or sunnyside-up eggs with a healthy fat source like avocado to keep hunger pangs at bay for even longer.
Avocado Toast
What do you get when you spread creamy avocado on whole grain toast? A delicious breakfast that’s loaded with omega-3 fatty acids, fiber, and numerous vitamins and minerals like vitamin E, B vitamins, and magnesium.
Looking to kick up your avo toast a notch? Sprinkle sunflower and pomegranate seeds on top for a crunchy, sweet-bitter kick.