Start the Day Right with Easy Clean-Eating Breakfasts

Do you believe in good health but still eat pastries, processed meats, or sugary cereals for breakfast? If so, you’re probably well-acquainted with the Sugar Rollercoaster (weeee!) or Saturated Fat Comaville (somebody say something..?).

But chances are you don’t enjoy feeling shaky and lethargic. You’re just a busy person with busy mornings, and you would in fact love to feel the very best you can, including:

  • High energy all the time
  • Stable blood sugar levels
  • Steady weight or weight loss

How? Let me introduce you to Clean Eating breakfasts – even if you don’t have time for breakfast. If you’re already acquainted, read on for fresh inspiration.

Greek yogurt with thawed frozen blueberries is a quickie high-protein breakfast. (And yes, that IS a cat’s paw reaching for the spoon!)

Got Five Minutes?

Time is the biggest deterrent to healthy breakfasts, right? You might be surprised to learn that clean eating breakfasts take about five minutes or less of prep. Sure, as I said in my post about clean eating lunches, you can pull nutritious meals right out of the freezer or fridge with a little prep over the weekend (think homemade oatmeal and hardboiled eggs). But that is entirely optional.

High Energy All Day

Got afternoon crash? Dragging in the evening? Your secret weapon to big fluctuations in your energy level is combining protein and complex carbohydrates at every meal (such as a hardboiled egg and toast). Protein keeps you full longer and provides long-lasting energy.

With clean eating, you eat consistently throughout the day, either as “mini-meals” or as three main meals with small snacks. Consistent, healthy eating regulates your metabolism and eliminates that low blood sugar state that causes crazy gorging on any food you can get your hands on (we know about you guys eating birthday cake and doughnuts for breakfast!).

Clean Eating Breakfast Ideas

The following breakfast ideas combine both carbs and protein for great metabolism and energy benefits. To mix it up, substitute any complex carb or protein with another!

Tip: Just as with clean eating lunches and dinners, you can make foods ahead and pull them out of the freezer and fridge for quickie breakfasts (think pancakes, waffles, oatmeal, and eggs). Now you have no excuse to feel the very best you can!

Quick and Clean

  • Oatmeal. The ways you can spruce up oatmeal are endless, and in doing so you can add protein. Steel-cut oats are more natural and nutritious than instant oatmeal. Try cooking oatmeal overnight and freezing it in individual-size portions. My favorite oatmeal combo is ground flax, chopped walnuts, and thawed blueberries. Or instead of adding nuts for protein, eat oatmeal with a couple of scrambled egg whites. For more ideas, check out these oatmeal recipes, and if you need to use instant, try a natural unsweetened brand.
  • Hard boiled eggs, whole-grain toast with nut butter and fruit.
  • Plain, fat-free Greek yogurt with chopped fruit, quinoa granola, and nuts. Greek yogurt has a very high protein content and again, the combinations are endless. I eat Greek yogurt with thawed blueberries and chopped walnuts every morning as my second mini meal of the day.
  • High-fiber, whole grain cereal, low-fat milk, and sliced banana. (Personally, I can’t stomach skim milk – one percent fat is fine too!) My favorite cereal is plain Shredded Wheat with a banana on top. Also try Cream of Wheat.
  • Whole-grain English muffin with a dab of light cream cheese, 1 scrambled egg, 1 apple sliced, and low-fat or skim milk.
  • Whole-grain toast topped with 2 tbsp peanut butter, banana or mango slices, and 1 tbsp honey.
  • Poached egg on whole-grain toast with fresh fruit.

When You Have More Time

You get the picture – clean eating breakfasts set the stage for the rest of your healthy-eating day. Don’t you think spending a few minutes on the rest of your day is worth it?

You may be interested in these clean eating posts too!

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Comments

  1. My breakfast choices are either scrambled eggs or oatmeal. Both fill me up and keep me full for hours. Everything else I’m hungry pretty soon after I eat!
    Lisa recently posted..Working Out With My DadMy Profile

  2. So..I guess this means no krispy kreme bread pudding, then.

  3. Amy Statkevicus says:

    Good post, Suzanne. Lately, I’ve been eating a bagel thin sandwich for breakfast with turkey, spinach, cucumbers and a little veggie cream cheese. It’s a beautiful (and tasty) thing :-)

  4. Ooooh – I was reading, and I kept thinking about my granola yogurt concoction – and BAM! There it was! Thanks so much for your great work – I love your stuff because it’s smart & real & true! You are a great resource for health & wellness folks – and you’re a super special friend. xoxo
    Kris @Krazy_Kris recently posted..Creating Happiness in the Workplace – 5 Pithy PostsMy Profile

  5. I love all those breakfast ideas! I could eat breakfast food for all meals in a day :)
    Amy at TheSceneFromMe recently posted..Cookie Exchange Part IMy Profile

    • Lisa: I’m with you. When I have shredded wheat I’m hungry in another hour!
      Michelle: Sorry to disappoint you!
      Amy: Yum, yum, yum!!! Thanks for the idea :)
      Kris: Thanks Kris <3. We complement each other well!
      Amy: Me too! (And and I do :)

  6. haha, quick and dirty, I like it. I also love how quaker has steel cut oats now. Even better. I’ve been on a goji berry kick in my oats, yet my wallet is not happy. Oh what we do for good health! haha. :)
    lindsay recently posted..Make it or Break itMy Profile

  7. Amy Statkevicus says:

    Suzanne, I totally missed the cat paw by the yogurt bowl :-) Does she like yogurt too?

  8. And though this is not the season to suggest it, a comment above reminded me of something I suggest to those who poo-poo oatmeal in the summer: I cook it up the night before, stir in some cooked egg whites, cinnamon, a few raisins, and (some) sweetener, and let it sit in the fridge overnight in a plastic dish. The next morning, my cold oatmeal has the consistency of bread-pudding and is perfect for a summer or spring morning.

    As you say so well and so often Suzanne, it’s all in the planning.

  9. I USED to never eat breakfast, now I wake up wanting to eat!
    I try and pick items that will keep me full longer but being a bust student I usually grab an organic energy bar and run!

  10. Breakfast is by far my favorite meal and I can always make it healthy. The healthy stuff tastes GOOD to me and better than anything else. Fruit, oats, yogurts, eggs, etc. Yum.
    Tina @ Faith Fitness Fun recently posted..What A Good Day!My Profile

  11. Garick Chan says:

    Steel-cut oats as a breakfast of champions! I definitely think they are a great start to a good fitness regimen.

    And yeah, it takes forever to cook them, but I’ve noticed that you can heat them up to boiling first and then let it sit overnight. That way, it’s only about 10 mins to cook them the next morning. Otherwise, it can take a good 45-50mins to cook steel-cut oats.

  12. Garick Chan says:

    Yes, breakfast really is the most important meal of the day for energy, clarity and concentration for the rest of the day. On top of that, the key to keeping our energy up is keeping our metabolism up, and that means having our systems running in between meals through digestive systems running…small in quantity but filling.

    I love oatmeal/steel cut oats, and think fruit is a great breakfast too, most especially apples and bananas.

  13. Leigh Ann says:

    My husband and I are starting the clean eating life. Your posts are so helpful. Thanks so much.

  14. Hi! I am new to the whole clean eating. And slowly trying to dive into it. However, we don’t have any kind of whole foods grocery store around for about 30 miles. We have Kroger, Wal-Mart, Publix and Ingles. Do these stores carry most of the stuff I need or do I have to make that drive to really get what I need? Any input would be greatly appreciated!!

    • Kudos for diving in! You absolutely don’t have to shop at Whole Foods or other health food store. You can find lean protein, whole grains, fresh produce, and low-fat dairy on the exterior aisles of most grocery stores, including Walmart. Just avoid the interior aisles where the prepackaged, junky food lives (e.g., some boxed and frozen foods). I find health food stores expensive and not very convenient either so I use them for specialty items only.

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