Is breakfast really the most important meal of the day? Some claim breakfast helps jump-start your metabolism, improves cognitive performance, and aids in weight loss; whereas others suggest that it has little effect on weight or may even hinder weight loss.
Regardless, many of us aren’t ready to ditch our morning meal, and for good reason. After a long stretch of not eating while we sleep, our bodies are quite literally ready to “break the fast” with some nourishment. Choosing the right breakfast foods—those high in fiber and/or protein—can prepare our minds and bodies for the day ahead. This becomes a challenge when we’re in a rush and opt for a fast-food breakfast sandwich—something that won’t provide the morning fuel.
Instead of being in panic mode in the morning, prepare these breakfast meals the night before—they are what your body is hungry for.
<p class='slide-count'>1 of 10</p><img width="1109" height="614" src="/uploadfile/2024/1217/20241217164507370.jpg"><p class="photo-credit">VLADIMIR VK / Shutterstock</p>Breakfast Pizza
Cold pizza straight from the fridge is hard to beat, but ditch the leftover Domino’s for a healthier, more sophisticated version. Spread a slice of whole-grain toast with part-skim ricotta cheese, and top with sliced cherry tomatoes. It’s almost as easy as pulling a slice of pizza straight from the box, without the grease-stained hands. Plus, you’ll get a hefty dose of protein and bone-strengthening calcium from the ricotta, which won’t leave you feeling sluggish later on.
What you’ll need
- Whole-grain toast
- Part-skim ricotta cheese
- Sliced cherry tomatoes
Andrew Purcell
Protein Pancakes
Get a mouthful of nutrition with a protein-packed twist on a breakfast favorite: pancakes. Subbing in creamy cottage cheese adds quality calcium and protein to this three-ingredient recipe, and the oats lend both fiber and extra protein. Mix four egg whites with a half-cup each of low-fat cottage cheese and rolled oats, and cook on a skillet until golden brown. Top with your favorite healthy pancake toppings like honey, berries, and/or sliced bananas.
What you’ll need
- 4 egg whites
- 1/2 cup low-fat cottage cheese
- 1/2 cup rolled oats
- Toppings: honey, berries, or bananas
Nataliya Arzamasova / Shutterstock
Overnight Oats
Meet one of the easiest breakfasts of all time: overnight oats. This basic recipe calls for a one-to-one ratio of old-fashioned oats and any type of milk. Sweeten and enhance the oatmeal with any healthy add-ins that appeal to you, like seeds, fruit, spices, and extracts. For an easy, four-ingredient recipe, simply combine a half-cup each of old-fashioned oats and low-fat milk or unsweetened almond milk, two tablespoons of powdered peanut butter, and half of a mashed, extra-ripe banana in a mason jar or small plastic food storage container. Then mix, combine, cover, and throw in the fridge overnight. You’ll wake up to a no-cook combo of a thick and filling goodness.
What you’ll need
- 1/2 cup old fashioned oats
- 1/2 cup low-fat milk
- 2 tbsp powdered peanut butter
- 1/2 mashed banana
ILEISH ANNA / Shutterstock
Coffee Cup Scramble
Coat a microwave-safe mug with cooking spray, and add two eggs, two tablespoons of low-fat milk or unsweetened almond milk, and some shredded spinach or kale. You can even sprinkle in a tablespoon of flax seeds for an extra fiber boost. Whisk until blended, and microwave for about one to two minutes, until eggs are almost set. Top with two tablespoons of your favorite reduced-fat, shredded cheese, and enjoy!
What you’ll need
- 2 eggs
- 2 tbsp low-fat milk or unsweetened almond milk
- Some shredded spinach or kale
- 1 tbsp flax seed
Westend61 / Getty
Sunrise Smoothie
Load up on some fiber-rich fruits by blending it as your breakfast. Add a half-cup each of blueberries and raspberries, and two tablespoons of powdered peanut butter to a cup of low-fat milk or protein-fortified almond milk, and blend until smooth. You’ll get more than 20% of your daily recommended fiber in just one drink, and an extra boost of protein from the powdered peanut butter and milk.
What you’ll need
- 1/2 cup blueberries
- 1/2 cup raspberries
- 2 tbsp powdered peanut butter
- 1 cup low-fat milk or protein-fortified almond milk
Jasmin Awad / Shutterstock
Avocado Toast
Mashed avocado on a piece of toast has surprisingly become the trendy new nutritional powerhouse breakfast. All there is to it is mashing a quarter of an avocado with a fork, spreading atop a slice of whole grain toast, and adding other healthy toppings to your liking. For a protein-rich version, add a tablespoon of chia seeds to the mashed avocado and sprinkle with crumbled goat cheese. You could even add a pinch of red pepper flakes to really kick-start your morning.
What you’ll need
- 1/4 avocado
- 1 slice whole-grain toast
- 1 tbsp chia seeds
- 1 tbsp crumbled goat cheese
- Pinch of red pepper flakes
Moya McAllister
Greek Yogurt Parfait
This Greek yogurt parfait combines fiber-rich strawberries with protein-packed Greek yogurt for an easy morning treat. Simply layer a single-serve container of non-fat Greek yogurt, and a half-cup of sliced strawberries, and top with a sprinkle of crumbled whole-grain, low-sugar cereal. No parfait glasses necessary—use a bowl, mug, or even a to-go coffee cup.
What you’ll need
- 1 single-serve non-fat Greek yogurt
- 1/2 cup sliced strawberries
- 1 tbsp whole grain, low-sugar cereal
CHochhal / Shutterstock
Scrambled Egg Muffins
One of your best tools for exercising portion control is right in your kitchen cabinet: a muffin tin. Mix together four eggs, a cup of kale (torn into small pieces), a heaping quarter-cup each of sun-dried tomatoes and non-fat Greek yogurt, and 2oz of crumbled goat cheese. Bake in a muffin tin at 350° for 25 to 30 minutes, until centers are set. Make them on the weekend, and store in the freezer for the week ahead. Yields six servings.
What you’ll need
- 4 eggs
- 1 cup kale
- 1/4 cup sun-dried tomatoes
- 1/4 cup non-fat Greek yogurt
- 2 oz crumbled goat cheese
Verdina Anna / Getty
Blender Muffins
Store-bought muffins are delicious, but are packed with calories and sugar. Instead, make your own; controlling the ingredients and portion sizes. Combine an extra-ripe banana, an egg, a quarter-cup of Justin’s Maple Almond Butter, a half-teaspoon of vanilla extract, and a quarter-teaspoon of baking powder in a blender, and process until smooth. Pour batter into a lightly greased mini-muffin tin, and top each with one to two blueberries, raspberries, blackberries, or small pieces of your favorite chopped fruit. Bake at 350° for 10 to 15 minutes, until the tops are lightly browned. Make them the weekend before, and store in an airtight container. Yields 12 mini-muffins.
What you’ll need
- 1 banana
- 1 egg
- 1/4 cup Justin’s Maple Almond Butter
- 1/2 tsp vanilla extract
- 1/4 tsp baking powder
- Top: your choice of chopped fruit
mikeledray / Shutterstock
Slow Cooker Breakfast Casserole
Slow cookers aren’t just for dinner, use them to whip up a warm breakfast too. Mix together six eggs; a bag of frozen, shredded hash browns; a package of cooked turkey sausage links (chopped into small pieces); a half-cup each of reduced-fat, shredded cheddar cheese and low-fat milk or unsweetened almond milk; and seasonings to your liking. Pour the mixture into a lightly greased slow cooker, set on low, and forget about it for six to eight hours while you sleep. You’ll have enough to feed the entire family, or you can freeze and serve leftovers for later in the week. Yields four to six servings.
What you’ll need
- 6 eggs
- 1 bag frozen, shredded hash browns
- 1 pkg cooked turkey sausage links
- 1/2 cup reduced-fat, shredded cheddar cheese
- 1/2 cup low-fat milk