As the saying goes, breakfast is the most important meal of the day. Breakfast gives us the energy to fuel our day, starts our metabolism, and helps to regulate hunger throughout the day. Believe it or not, while breakfast is so important, it is the most skipped meal of the day.

Mornings can be busy; whether you need to prioritize getting the kids off to school on time or trying to sleep as late as possible before starting work, there isn’t much time for breakfast. 

Breakfast does not need to be a complicated meal, but something super simple and healthy that can be made overnight or in 5-10 minutes. 

Try to keep it simple and ensure your breakfast includes three components: protein, fat, and carbohydrate. Bonus points for making your carbohydrates whole grain sources that contain fiber to help keep you fuller longer and move things along in your digestive system. Protein helps to manage your hunger levels throughout the day, using more energy to digest and keeping you fuller longer.

Here are 10 simple and healthy breakfast ideas.

3) Overnight oats

This recipe couldn’t be any simpler. Combine oats with milk of choice, Greek yogurt, chia seeds, flaxseeds, cinnamon, nut butter, cacao, etc. Mix everything up and refrigerate overnight, in the morning dish up and enjoy topped with some fresh or frozen berries. You can make a big batch of this that will last you the entire week, this way when you wake up you can grab your oats and go!

4) Oatmeal with protein powder and collagen 

Another way to use oats is for a good old bowl of oatmeal. Oats alone may spike your blood sugar, read more here, but if you add protein and healthy fat, it will keep you fuller longer and not give that drastic spike and crash in blood sugar levels. Add your favorite protein powder and collagen to your oats, and mix in some nuts or nut butter, cinnamon, and fruit for a delicious and quick breakfast.

5) Cereal and milk with protein powder

Another trick is to mix in a scoop of protein powder with your cereal and milk. While cereal alone might not be filling, adding some protein powder and using milk or plant-based milk that is high in protein will fuel your morning. Ensure you chose a high protein, high fiber, low sugar cereal.

6) Make ahead freezer egg muffin sandwiches

For the mornings when you crave a hearty breakfast sandwich but don’t have the time to put together all the components, this recipe is for you. In a bowl, whisk 6 eggs with frozen veggies of choice (I like spinach), herbs, and spices. Pour egg mixture into 8 - lightly greased muffin tins and bake until the egg muffins are set (15-20 minutes). Place 1 egg muffin on a whole-grain English muffin, top with a slice of cheese, and individually wrap each sandwich in plastic freezer bags. Store each sandwich in the freezer until you are ready to eat. When you want one, unwrap, cover with a paper towel, and microwave for 2 minutes or until warm. Instant breakfast sandwich! 

8) Loaded sweet potato

Who says sweet potatoes are just for lunch and dinner? Roast or microwave a few sweet potatoes at the start of the week and keep refrigerated. When you’re ready to eat one, reheat in the microwave or toaster oven, slice, and top with nut butter, Greek yogurt, granola, berries, cinnamon, etc. 

10) Make ahead French toast

Try making my make ahead and freeze French toast. Recipe here. It’s allergy-friendly!