Quick and easy breakfast ideas to start your day off right

We all want to wake up and have a great start to the day, which for many of us, includes a healthy and delicious breakfast. The word “breakfast” originates from “breaking your fast” after a period of not eating while you were asleep. Keep reading for quick and easy ideas for nutrient rich foods to kickstart your day.

Is breakfast really the most important meal of the day?

Yes and no! For the longest time, breakfast was referred to as the ‘most important meal of the day’. If you wake up late or have less of an appetite in the morning, there’s good news! All meals are important for fuel and nourishment, no matter the time of day. The types of foods that we typically eat in Canada at breakfast make it a good time to boost your fibre, protein, calcium and vitamin D. But regardless of when you’re ‘breaking your fast’ – whether it’s at 6 am, 11 am or even 1 pm, focus on making sure that the first foods you eat are nutritious, balanced and give you the energy that you need to make your day the best it can be.

Start with protein first to build a balanced breakfast

A nutritious breakfast will look different for everyone depending on your food preferences, but a good approach is to start with protein and build your balanced breakfast from there.

Why is protein important? Protein is a key building block in food that keeps your body functioning well and also keeps you feeling full. It helps build and repair muscles, bones, skin and nails. Protein is also an important part of hormones, digestive enzymes and the antibodies in your immune system.

Our bodies do not store protein and many adults simply do not get enough, especially at breakfast. To make sure you meet your protein needs, aim for one quarter of each of your meals to be from protein foods, such as:

• Milk, cheese and yogurt
• Eggs
• Meat, poultry, fish and seafood
• Legumes
• Nuts and seeds

In particular, dairy products, eggs, fish, seafood, poultry and meat contain “complete” protein that is well absorbed by the body. Start with one of these foods and you’ll have many choices for a nutritious and delicious breakfast!

 And once you’ve chosen your protein, balance out your plate (or bowl) with a high fibre whole grain and fruit or vegetables.

Quick and easy breakfast ideas – no recipe needed!

No need to get fancy on busy mornings! You can build a nutritious breakfast with simple ingredients from your fridge and pantry. See below for some quick and easy – and yummy – ideas:

• Greek yogurt + nutty granola + fresh raspberries
• Scrambled eggs + whole grain tortilla  + roasted zucchini + cheddar cheese + yogurt
• Whole grain toast + peanut butter + sliced banana + a glass of milk
• High fibre whole grain cereal  + milk + sliced strawberries
• Yogurt tzatziki  + diced cucumbers + whole grain crackers
• Oatmeal  + sliced almonds + frozen blueberries + a glass of kefir
• Hard boiled egg + rye crackers + ricotta cheese + dried apricots
• Whole grain pita + hummus + carrot sticks + cottage cheese
• Whole grain bagel + tuna + sliced tomato + feta cheese

Get creative in the kitchen with these tasty breakfast recipes

If you have a bit more time in the morning or simply want to shake up your breakfast routine with something new, here are some delicious breakfast recipes that the whole family will enjoy:

• Switch up your Friday night pizza with a weekend breakfast pizza morning!  These egg, tomato, and cheese breakfast pizzas will add extra fun and nutrition to your morning.
• Spend a few minutes before bed preparing this summery peach, strawberry and almond muesli. You’ll wake up to a breakfast containing calcium and protein that will keep you full until lunch.
• For another make ahead meal that you can do the night before a busy morning, try this overnight healthy oatmeal breakfast. Prep it in a glass jar so that you can take it on the go.
• Put a twist on your next smoothie bowl by using cottage cheese for your base. These strawberry smoothie bowls are creamy, fruity, sweet and satisfying.
• If you’re looking for even more ways to use cottage cheese, try these ginger granola and pineapple cottage cheese cups. With fresh ginger, pecans and cinnamon, they are sure to wake you – and your taste buds – up.