Breakfast! The word itself means to break the fast since we have not eaten for 8 to 10 hours.  It is fuel in our tank to start our day with energy, focus, and nutrients. That is why it is vital to skip the sugar and processed stuff and begin our day with foods high in fiber, protein, healthy fats, and micronutrients.  

Eating breakfast regularly has been shown to help reduce the risk of developing type 2 diabetes, cardiovascular disease, and obesity. There's also evidence that eating a healthy breakfast helps with brain function, especially memory and focus. People who do not have breakfast may not meet their recommended daily intake of fiber, vitamins, and minerals. 

There has been some controversy recently about the importance of breakfast, but most nutrition experts agree that it should be part of a healthy eating plan. If it is hard for you to eat in the morning, you can try reducing the size of your breakfast and try new recipes. No time in the morning? Think ahead.  You can prepare meals the night before like overnight oats (rolled oats soaked in milk, refrigerate and top with your favorite fruits). You can eat this meal on-the-go. Another idea is to get into a habit of setting your alarm 15 minutes early so it gives you time to eat at home. That extra time can make a big difference in your energy and attention throughout your day.

What We Should Eat 

Of course, eggs, fruit and vegetables are a good choice. I eat a veggie omelette every morning, but there are days I get a little bored of the same breakfast. If you feel the same way, or if you are just are not fond of eggs. there are plenty of other options. Try greek yogurt, overnight oats, and almond butter, avocado toast and turkey bacon, or lox and veggies.  Of course, there is always the tried and true protein and fruit smoothie that will help fill you up and kickstart your day. Do your best to have a balanced breakfast with protein, a healthy fat and fiber- rich carbohydrates. 

Here are ideas for 15 egg-free high-protein breakfasts from Eat This, Not That.


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