For some, the smell of bacon and eggs frying causes nausea instead of eliciting hunger pangs. Others might find Grape Nuts anything but delicious, yogurt parfait unsatisfying, and oatmeal just plain nasty.
If you have any of these taste-aversions, you might have a case of #breakfastfoodisgross-itis. And guess what? It's okay! If you don't like the taste of breakfast food, you're under no obligation to eat it. Your tongue doesn't know the difference between 6 p.m. and 8 a.m. As long as you get the proper nutrition, there's absolutely nothing wrong with eating nontraditional meals in the morning.
If your usual breakfast is Frosted Flakes, 2-percent milk, and a glass of juice, you're actually better off eating a balanced dinner meal. Breakfasts loaded with simple carbs and sugar will cause a blood-sugar surge and crash that will have you stumbling to the coffee machine for a mid-morning boost.
Most people should be eating their highest-calorie meal in the morning anyway. So it makes sense to have a large dinner-like meal in the morning, and then taper calories. These #anythingotherthaneggsagain-for-breakfast recipes will have you bright-eyed and bushy-tailed.
Spinach, Sunflower Seeds and Salmon Salad
If you're bound to a reduced-calorie diet, this salad is an excellent way to say hello to the sun. Fish, especially fish varieties rich in omega-3 fatty acids, are known to boost concentration level and brain function.
If you're looking at a demanding day of butt-kicking, the nutrients in salmon can be your kung-fu power. The thiamine in the sunflower seeds will also enhance memory and cognitive function. The protein and healthy fats in fish can also help to keep your energy levels stable because they help maintain blood glucose levels already within a normal range.
Keep your energy levels high, or risk snoozing at the meeting about your promotion!
- 2 4-oz salmon fillets
- 1 tbsp olive oil
- 2 green onions, sliced
- 1 tbsp chopped parsley
- 8 oz baby spinach leaves
- 2 tbsp sunflower seeds
- 1 tbsp apple cider vinegar
- 1 tbsp olive oil
- 1/2 tbsp sugar or sugar substitute
- Sprinkle black pepper
- 1/8 tsp dried oregano
- Sprinkle of salt
- Pan-fry the salmon fillets in olive oil and set aside.
- In a bowl, mix spinach and green onions.
- In a small bowl, whisk vinegar, olive oil, sugar, parsley, pepper, oregano, and salt. Drizzle over salad and toss.
- Place salmon on salad and top with sunflower seeds before serving.
Serving Size (Makes 2 Servings)
Spinach, Sunflower Seeds and Salmon Salad (12.1 KB) PDF
Quinoa With Chicken
If fish doesn't float your boat, consider grilled chicken breast and quinoa. Quinoa is hearty, and contains more protein than most other grains. It's also rife with fiber, a necessary nutrient for long-term health support.
It's also important that your muscles get a healthy dose of protein in the morning. Low-fat, high-protein chicken is perfect for feeding your hungry muscles. Flavor your chicken with your preferred herbs and seasonings so it fits in with your daily calorie intake.
- 1 cup rinsed quinoa
- 2 cups chicken broth
- 2 tbsp olive oil
- 1 tsp puréed garlic
- 1 small onion, diced
- 2 chicken breasts, cut into thin strips
- 1 sliced zucchini
- 1 sliced green pepper
- 2 stalks celery, sliced
- 1 tbsp onion flakes
- In a large pot over medium heat, bring the quinoa and chicken broth to a boil.
- Reduce the heat and allow to simmer for about 12 minutes or until the quinoa is fluffy and the broth is absorbed.
- Heat one tbsp of the oil in a large skillet and then add garlic, onion, zucchini, pepper and celery.
- Cook for 2-3 minutes or until tender, and remove.
- Heat the second tbsp of olive oil in the pan, then add chicken breasts, cooking for 5-8 minutes, stirring occasionally.
- Place the removed vegetables and quinoa back in the pan and add in onion flakes and any other spices you desire.
- Cook for 1-2 more minutes to allow the flavors to blend.
Serving Size (Makes 4 Servings)
Quinoa With Chicken (12.6 KB) PDF
Greek Yogurt with Apple and Flaxseeds
If you're in the habit of having a bowl of Greek yogurt as your mid-afternoon snack or your pre-bed meal, consider having it for breakfast instead.
Greek yogurt is a powerful source of protein and calcium. These nutrients will help you get pumped for your day, whether you're in the office for an early meeting or in the gym for a morning appointment with the pec deck.
The apple is a great source of dietary fiber and pectin. These help keep the body satiated. Adding flaxseeds to this snack will insert some omega fats for proper brain function and concentration support.
To make this meal even more super, sprinkle a little cinnamon on top of the apples for added flavor.
- 2 cups Greek yogurt
- 2 apples
- 1/2 tsp cinnamon
- 1 tbsp Splenda (or an alternative sweetener)
- Sprinkle of Salt
- 4 tbsp flaxseeds
- Preheat the oven to 375° F.
- Slice apples into thin slices; place them on a non-stick pan; and then sprinkle them with cinnamon, Splenda and a dash of salt.
- Place prepared apples (covered) in the oven for about 45 minutes or until tender.
- Remove and allow them to cool for 30 minutes.
- Place one cup of Greek yogurt in each bowl and then top with apples and 2 tbsp flaxseeds.
Serving Size (Makes 2 Servings)
Greek Yogurt with Apple and Flaxseeds (12.2 KB) PDF
The next time you roll out of bed in the morning and just can't stand the thought of another morning of scrambled eggs or oatmeal, try one of these recipes! Any of them will supply you with the nutrients you'll need to carpé diem.