Energy Boosting Breakfast Ideas to WAKE YOU UP
The foods we eat in the morning set the scene for our eating habits throughout the day, and what better way to rise and shine than with a breakfast of champions to fuel us with energy? Incorporating a mix of energy-boosting foods earlier in the day will not only help power us through to lunch but also sharpens our brains.
What is the Definition of an Energy-Boosting Food?
First off, it will have a moderate amount of protein and/or fiber to keep you satiated for hours, as well as keeping your blood sugar steady and cravings at bay. It should be packed with vitamins and minerals that help fuel all the body’s metabolic pathways, specifically iron, B12, and CoQ10.
All food will give you energy, though different types of foods will energize you in different ways, and for varying lengths of time. Energy-boosting foods have a few attributes, including hydrating properties, complex carbohydrates, which take longer for the body to digest and provide a slow and stable release of energy, and feature healthy fats, such as omega-3 fatty acids, which the body uses for energy.
Other features include lean proteins and B vitamins, which help the body convert glucose into energy.
What Foods Are Best Avoided?
As our busy lives gather pace, reaching for that all-too-convenient food on the go may seem like the obvious option, but it’s not necessarily the most energy-boosting. I personally would recommend avoiding packaged and highly processed foods as they’re typically low in fiber and protein, and high in sugar, chemicals, and preservatives. Although sugary foods may temporarily spike your energy, once insulin is released to bring blood glucose back to normal, you will experience a crash and most likely crave more sugar-filled foods.
Registered Dietitian, Rebecca Washuta touches upon the lack of nutrients in such foods. Simple carbs, like donuts and other sugary treats, are high in calories but low in the good stuff and are best to avoid in the mornings as ultimately, they will leave you feeling tired and hungry before lunch. She also outlines the importance of consuming a healthy breakfast as an optimum way to kick-start your metabolism.
Sugary and fatty fried foods aside, a few other considerations include refined and processed grains, like those found in white bread or cereal, which contain less fiber than their whole-grain counterparts. Because of this, they are digested more quickly by the body, which causes a quick spike in blood sugar and a crash later in the day. The same is true for foods labeled “low calorie" which are often “loaded with added sugars that can crash your energy levels.
12 Energy-Boosting Foods For Your Breakfast Plate
EGGS
An egg provides 7 grams of high-quality protein, alongside iron, vitamins, minerals, and carotenoids (in the yolk), and is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin. Versatile in nature, eggs can be enjoyed scrambled, hard-boiled, as egg cups, and more.
Fun fact: Researchers have found that pasture-raised eggs contain twice as much omega-3 fat, three times more vitamin D, and four times more vitamin E than eggs from hens raised on traditional feed.
BANANAS
A source of complex carbs, potassium, and vitamin B6, bananas are among the most nutritious foods to kick-start your morning.
B6 is used in energy metabolism and complex carbs, which break down to glucose as sugar for energy.
CHIA SEEDS
Dating back to the Aztecs and Mayans, chia seeds were revered for their ability to provide sustainable energy. A one-ounce (two tablespoons) serving of chia seeds contains 11 grams of fiber, 4 grams of protein, and 12 grams of carbs. Due to their high soluble fiber content, chia seeds can absorb up to 10–12 times their weight in water, making chia seed pudding a satiating breakfast option.
COTTAGE CHEESE
One cup of low fat (1% milkfat) cottage cheese has 163 calories and a whopping 28 grams of protein and is a great protein choice for vegetarians. It also contains almost 60 percent of the recommended daily allowance of vitamin B12, required for many energy enzymatic reactions in the body. Also, cottage cheese can stimulate feelings of fullness, similar to that of eggs. It’s also high in selenium, which is an antioxidant and is integral to thyroid health. Not sure how to incorporate cottage cheese into your breakfast? Mix it into pancakes or waffles as a substitute for milk; mix it with fruits like berries, sliced bananas, peach slices, or melon; blend it with milk and fruits for a smoothie; or top it on your toast with cream cheese and cinnamon.
AVOCADOS
With 160 calories, 7 grams of fiber, and 15 grams of healthy fats, avocados supply us with continuous energy and contain a good amount of soluble fiber, which feeds the friendly gut bacteria in our intestines to support a healthy gut. Avocados are also loaded with phytonutrients – that is, nutrients found in plant food that our body requires to function well.
OATMEAL
This complex, undefined carb, is an easy food to convert into quick energy. Plus, oats have many vitamins and minerals that help the energy production process from B vitamins and iron. Opt for steel-cut or rolled oats over the instant options for the least processed options.
EZEKIEL BREAD
One of the healthiest loaves of bread around, Ezekiel contains a mix of sprouted grains, including legumes, millet, barley, and spelt, for a nutritiously dense and filling bread with zero added sugar. Try Ezekiel toast: Two slices of toasted Ezekiel bread topped with two tablespoons of nut butter or half an avocado.
WALNUTS
These nuts are a great source of healthy fats and fiber that will leave you feeling full throughout your morning. They're also rich in omega-3 fats, which the body uses for energy.
FRUIT & NUT BUTTER
Combining foods rich in fiber, complex carbohydrates, and lean protein will provide lasting energy to power you through your day. Try mixing your favorite fruit, such as an apple, with pure peanut or almond butter, both low-carb options filled with healthy, satisfying fats and around 3.5-4 grams of protein per tablespoon.
CUCUMBERS & HUMMUS
Cucumbers are rich in water, which will hydrate you in the morning, while the chickpeas in hummus are a great source of both protein and fiber to leave you feeling full and energized throughout your day. Chickpeas are also rich in magnesium, which the body needs to produce energy.
Juliann’s GO-TO Cereal
Wild Blueberry + Dark Chocolate Granola by Behind the Flour
Ingredients:
2 cups old fashioned oats
1/2 cups oat flour or whole wheat flour
2 tbsp flaxseeds
1 tbsp chia seeds
1 tbsp hemp seeds
4 tsp cinnamon
1 tsp Himalayan sea salt
1/2 cup toasted almonds
1 cup chopped walnuts
1/2 cup coconut flakes or shavings unsweetened
1/2 cup coconut oil
1/3 cup honey or maple syrup
2 tsp vanilla extract
1/2 cup wild dried blueberries or honeycrisp apple chips Trader Joe's brand for both
1/2 cup dark chocolate chunks
Directions:
Heat oven to 300 degrees
Mix it all up and spread evenly on a parchment paper lined cookie sheet. Bake for 20 minutes then toss and bake for another 20 minutes.
Let cool completely.
Add in dried blueberries and dark chocolate chunks or honeycrisp apple chips.
Top with milk of choice (I always use oat milk), yogurt and fresh fruit!
Other add ins:
white chocolate chips, dried cherries, banana chips, cashews or anything else you love!
*Notes
You can also sub butter for the coconut oil for a richer, more traditional granola.
Use maple syrup instead of honey to make it vegan!
