The Breakfast Equation

If I had to choose a favorite meal of the day, it would have to be breakfast—there’s something about the ritual and the types of foods served that just get me really psyched to chow down. I mean, the length of my breakfast recipe page alone serves as a testament to my love of the morning meal.

To make the most out of breakfast, I try to make it as satisfying and nutrition-packed as possible. I’ve developed a sort of formula when it comes to achieving that goal:

protein + healthy fat + fiber = superstar breakfast

All of those elements (protein, fat, and fiber) contribute to feeling full, or “satiety” in nutritionist-speak. They’re also vital to achieving a healthy diet—protein forms the basis of all our bodies’ cells; fat helps us absorb vitamins, fiber maintains regularity, and that’s just to name a few of their functions. Including these three components will surely start your day off right.

So here are a weeks’ worth of breakfasts that satisfy (pun intended) the breakfast equation.

protein: eggs

healthy fat: avocado

fiber: peppers, avocado, and cantaloupe

  protein: Greek yogurt

healthy fat: pecans, chia seeds

fiber: mixed berries, oats, chia seeds

  protein: egg, cheese

healthy fat: egg yolk

fiber: whole wheat bread, spinach, orange

 protein: Greek yogurt

healthy fat: almond butter

fiber: mixed berries, orange segments 

protein: egg whites

healthy fat: pecans

fiber: whole wheat flour, strawberries

protein: egg whites, cheddar

healthy fat: avocado

fiber: oat bran, spinach

 protein: milk

healthy fat: pumpkin seeds

fiber: oat bran, banana

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What are some of your favorite breakfasts?

Filed under: Nutrition Know How

14 Responses to “The Breakfast Equation”

1. Liz, on March 20th, 2013 at 4:36 pm Said:

   I love breakfast! My new favorite has been a sausage, asparagus, and egg scramble. Sounds weird, but it is so good!

   

   BroccoliHut Reply:
   March 21st, 2013 at 12:51 pm

   That sounds delicious!! Asparagus + eggs = one tasty combo.

2. janetha, on March 20th, 2013 at 5:18 pm Said:

   mmmm.. come make me breakfast tomorrow

3. GiGi Eats Celebrities, on March 20th, 2013 at 11:46 pm Said:

   Look at all this delciousness! Makes me want to go to sleep NOW so I can get up in the morning and have breakfast SOONER! lol!

4. Nikki, on March 21st, 2013 at 7:15 am Said:

   Anything with oatmeal and nut butter.

5. Sara @ sarasmiles, on March 21st, 2013 at 7:58 am Said:

   Whoa those savory oats look restaurant style! Breakfast is definitely my favorite meal too, and I usually have the same type of thing (oatmeal, chia pudding, cereal etc), but I do tend to switch it up every couple of weeks when I get on a new “kick.” Lately I’ve been eating big breakfasts (bowl of protein oatmeal + green smoothie) because I found that it doesn’t make the ravenous througout the day. Plus I like getting veggies with the smoothie.

   

   BroccoliHut Reply:
   March 21st, 2013 at 12:53 pm

   I do the same thing–I’ll get stuck on a few breakfasts for a while and then switch things up. I’ve been stuck on the breakfasts I showed here for the past several weeks (ok, maybe months), so I’m due for a change!
   I always consider it a good day when I get a serving of veggies in my breakfast

6. Erica, on March 21st, 2013 at 11:19 am Said:

   GREAT post! I couldn’t agree more. Breakfast is the best meal ever. I like to eat breakfast foods for lunch and dinner too (amazing).

   

   BroccoliHut Reply:
   March 21st, 2013 at 12:53 pm

   Agreed! I love brunch and brinner

7. Sarah (The Simple Dietitian), on March 22nd, 2013 at 7:33 am Said:

   Mmm…I’m a huge breakfast fan too! Lately I’ve been on a Greek yogurt kick. I can’t get enough. My favorite combo (for THIS week, anyways!) is greek yogurt with a crumbled whole wheat pumpkin muffin, sliced banana and a scoop of sunflower seed butter. It keeps me full and satisfied all morning.

   

   BroccoliHut Reply:
   March 26th, 2013 at 6:28 pm

   Aren’t muffins + Greek yogurt heavenly together?! I love the texture they create. I made a batch of my carrot-fig muffins last week, and I wish I had thought to eat at least one crumbled into Greek yogurt. Guess I’ll just have to make another batch

8. Nicole @ Fruit 'N' Fitness, on March 23rd, 2013 at 11:04 am Said:

   I love breakfast! My favorite is oatmeal with egg whites, nut butter and fruit.

9. Nat @ The Apple Diaries, on March 25th, 2013 at 7:20 am Said:

   Hi Caroline! This is my first time to your blog and I love it I literally just created a muesli slice recipe on a quest to make breakfast more interesting… and now I find you have an entire page just for breakfast recipes! Crazy!

   That greek yoghurt and berry bowl looks amazing as does the mixed berry smoothie!

   

   BroccoliHut Reply:
   March 26th, 2013 at 6:26 pm

   Thanks for stopping by!

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