Quick Healthy Breakfast

                                

                                                        Quick Healthy Breakfast  

                              

1. Overnight Oats:

   • Mix rolled oats with almond milk (or your choice of milk), a bit of honey or maple syrup, and chia seeds. Let it sit overnight in the fridge, and top with fresh fruits, nuts, or a sprinkle of cinnamon in the morning.

2. Greek Yogurt Parfait:

   • Layer Greek yogurt with fresh berries, a drizzle of honey, and a sprinkle of granola or nuts. This gives you a good balance of protein, fiber, and healthy fats.

3. Avocado Toast with Egg:

   • Toast a slice of whole-grain bread and spread mashed avocado on top. Add a boiled or poached egg for extra protein. Optionally, sprinkle with salt, pepper, and red pepper flakes.

4. Smoothie Bowl:

   • Blend your favorite fruits (like banana, spinach, and berries) with a bit of almond milk or Greek yogurt. Pour into a bowl and top with nuts, seeds, or granola.

5. Chia Pudding:

   • Mix chia seeds with your choice of milk and a sweetener (like maple syrup or stevia). Let it sit for at least 30 minutes to thicken, then top with fruit or nuts.

6. Egg Muffins:

   • Whisk together eggs, spinach, bell peppers, and any veggies you like. Pour the mixture into a muffin tin and bake at 375°F (190°C) for 15-20 minutes. They’re portable and can be eaten on the go.

7. Nut Butter & Banana Toast:

   • Spread almond or peanut butter on whole-grain toast and top with banana slices and a sprinkle of cinnamon.

These are quick, nutritious options that are packed with protein, fiber, and healthy fats to fuel your daiet.

Ingredients:

• 1 slice of whole-grain bread
• 1 ripe avocado
• 1 egg (any style you prefer)
• Salt, pepper, and red pepper flakes (optional)
• Lemon juice (optional)

Instructions:

1. Toast the bread: Toast a slice of whole-grain bread until golden and crisp.
2. Prepare the avocado: Mash the avocado in a small bowl and season with a pinch of salt, pepper, and a little lemon juice if desired.
3. Cook the egg: While the bread is toasting, cook the egg to your preference (fried, scrambled, or poached).
4. Assemble: Spread the mashed avocado on the toast and top it with the cooked egg. Optionally, sprinkle red pepper flakes or additional seasoning for extra flavor.

Egg in a Hole

Ingredients:

• 1 slice of whole-grain bread
• 1 egg
• Olive oil or butter for cooking
• Salt and pepper

Instructions:

1. Cut a hole in the bread: Use a round cutter or the rim of a glass to cut a hole in the center of a slice of bread.
2. Cook the bread: Heat a small amount of olive oil or butter in a skillet over medium heat. Place the slice of bread in the pan and crack an egg into the hole.
3. Cook the egg: Cook the egg to your liking—around 2-3 minutes for a runny yolk, or longer for a firmer egg. Season with salt and pepper.
4. Serve: Once the egg is cooked, remove from the pan and enjoy immediately.

Both of these breakfasts are quick, healthy, and offer a good balance of protein, healthy fats, and fiber!