Home / Nutrition / 5 easy and fast ideas for a healthy breakfast

5 easy and fast ideas for a healthy breakfast

With the fast pace of life we live today, there are several aspects of our life that changed and some habits can become harmful to our health.

Not being careful with nutrition is one of these aspects.

Due to lack of time or lack of appetite, breakfast – which is considered the most important meal of the day – often ends up being reduced.

A healthy breakfast is essential for our body to function properly and to be able to endure the daily challenges of life.

In this article, we’ll give you some, easy, delicious and healthy breakfast ideas.

Breakfast is the most important meal of the day

Why is breakfast so important?

Ideally, breakfast should be the first meal of the day.

While you’re sleeping, there’s no replenishment of essential nutrients for your body to function fully.

Instead, you’ll need some nutrients for various basic bodily functions and for the recovery of your body while you’re resting, especially if you’ve had physical exercise during the day.

If you’ve trained, find out how you can recover more easily.

After a good night’s sleep, that should last at least 8 hours, your body needs energy to face the challenges of everyday life.

Breakfast is considered one of the most important meals of the day!

Studies show that those who eat breakfast, have better nutrient profiles than those who skip this meal of the day.

In addition, they also show that breakfast helps to improve the cognitive ability, concentration and weight control.

All of these benefits are enhanced if you include the best foods for breakfast and will enable you to:

  • Control the appetite: through the consumption of proteins and fibers
  • Give you energy: through fats and carbohydrates. Together they will provide longer lasting energy
  • Regulate the glycemic levels in your body: through proteins and fibers
  • Improve the bowel function: through fibers
  • Boost weight loss: because they’ll help you to regulate your appetite and feel satiated faster, you’ll feel less desire to eat the wrong things or larger amounts of foods throughout the day

So the best foods for a healthy breakfast are those that are high in fibers, proteins, healthy fats and carbohydrates.

For athletes, a rich breakfast is even more important as it will allow them to have enough energy to exercise for longer periods of time. In addition, because the body has used its protein stores to recover and repair muscle tissue, it will be necessary to restore those levels early in the morning.

In our article about the 4 best foods for breakfast you can find out more about the best ingredients that you should include in your breakfast.

Examples of foods for a healthy breakfast

Within the various food groups that we mentioned earlier, there are several options.

We present the best ones to you:


  • Sources of healthy fats
  • Rich in fibers

* Examples: walnuts, almonds and peanuts (and peanut butter, that in addition to being rich in fibers and healthy fats, is also rich in proteins, it’s an excellent choice to make any dish more delicious)

Whey Protein supplement or Plant-based Protein

  • Is a source of neutral and concentrated proteins

* Plant-based proteins are the best option for lactose intolerant individuals and there are several examples: soy, pea, chia, rice, etc.


  • Source of proteins
  • Rich in vitamins and minerals

*Cow milk, almond, soy or rice milk, the options are several. Plant-based beverages are good options, because they usually contain less calories and fats, and they are also suitable for lactose intolerant individuals. Because of the high sugar and lower protein content, some options are better than others. Always check the label.


  • Source of proteins

*Poultry ham is the healthiest


  • Source of proteins

*The best examples are natural yogurts or Greek yogurt, which is quite nutritious and has a high protein content

Whole Grains

  • Source of carbohydrates
  • Rich in fibers

* Oat flakes or whole grain bread are two of the best options for breakfast


  • Sources of healthy fats
  • Rich in fibers

* Chia seeds, flaxseeds, pumpkin seeds or sesame are some options


  • Source of proteins
  • Rich in healthy fats and vitamins
  • Quite nutritious, complete and versatile ingredient that helps to satiate

*Can be eaten boiled, scrambled, poached or fried


  • Source of vitamins and minerals
  • Rich in fibers

*You can consume them fresh or dried


  • Source of proteins

*The best option is low-fat cheese

Top 5 Healthy Ideas for Breakfast

For a healthy breakfast you need to choose the best foods.

The best breakfast should consist of a combination of different foods that are rich in different nutrients so that, together, they are stronger and give your body what it needs.

We want you to start your day with more flavor and energy for longer, with a simple and delicious breakfast!

These ideas are great for athletes’ breakfasts but they’re also good choices for those who don’t exercise but still care about staying healthy.

Menu 1.

Oatmeal with a dose of whey or plant-based protein, with walnuts and banana slices

Tip: If you have little time, prepare it the day before and just heat it and add the banana and walnuts in the morning!

Oats, nuts, banana and seeds, with a dose of protein, will give you what you need for a complete breakfast

Menu 2.

Fresh fruit smoothie with oats and almonds / flaxseeds

Tip: When preparing, substitute animal milk for a plant-based drink. It contains less fats, less calories and doesn’t cause discomforts, especially for those who are lactose intolerant.

As your sugar levels are usually high, you don’t have to add extra sugar and because of the fruits, you’ll be able to ensure good energy levels.

Milkshakes are a great summer breakfast, because in addition to being nutritious, they have a refreshing and hydrating effect and at the same time they make it easier to consume essential foods, especially for those who lack appetite.

Milkshakes are a good choice for those who lack appetite

Menu 3.

Pancakes with peanut butter and fresh fruits of the season and almonds

Tip: To prepare the pancakes, replace the flour with oat flakes (crush them) and add a dose of whey or plant-based protein.

If you prepare the pancakes with oatmeal you’ll ensure a healthier breakfast

Menu 4.

Greek yogurt with granola, red fruits and chia seeds

Tip: Make your own granola at home to ensure it contains the best ingredients. Use oats, almonds and walnuts, honey, some dried fruits, seeds and cinnamon to give it a special touch!

Greek yogurt is very nutritious and rich in protein

Menu 5.

A toasted slice of whole grain bread with low-fat cheese, scrambled eggs and avocado

Tip: Use coconut oil to prepare the eggs, it’s a saturated but healthy fat that can replace sunflower or olive oil!

Eggs are very nutritious and are able to satiate you and therefore reduce the appetite

As a complement:

To menu 1, menu 3, and menu 5, you can always add coffee. It’s a great option, especially before your training. It works as a natural pre-workout!

All breakfast ideas include the nutritional balance you need: carbohydrates, proteins, fats, fibers and even vitamins and minerals to keep you hydrated and give you energy.

They are fast, easy to prepare and practical. You can always take these breakfasts with you for those days when you have little time!

What about you? Send us your best ideas!


The information included in this article concerns the authors opinion only.

About Mariana Saraiva

Mariana Saraiva
Mariana is an editor at Zumub Blog. She enjoys doing outdoor exercise and researching and sharing knowledge about fitness and nutrition. When she's not writing, she likes to travel and read about people and places.

Check Also

Superfoods. Do they exist? What is their impact on our body?

The term “superfood” is increasingly widespread by society, however, it generates opinions about its scientific ...

Leave a Reply

Your email address will not be published. Required fields are marked *