{"id":4901,"date":"2018-02-08T08:55:25","date_gmt":"2018-02-08T15:55:25","guid":{"rendered":"https:\/\/www.bornfitness.com\/?p=4901"},"modified":"2022-02-17T12:50:39","modified_gmt":"2022-02-17T19:50:39","slug":"healthy-breakfast-recipes","status":"publish","type":"post","link":"https:\/\/www.bornfitness.com\/healthy-breakfast-recipes\/","title":{"rendered":"Win the Morning: Healthy Breakfast Recipes for Any Situation"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">We live in an age of information overload. Nowhere is this more clear than when you go looking for breakfast recipes. <\/span><span style=\"font-weight: 400;\">Type \u201chealthy breakfast recipes\u201d into any search engine, and you\u2019ll be greeted by a long list of articles offering you even longer lists &#8212; 50+ ideas here, 38 more ways to cook eggs there, and on and on. Which creates an ironic problem:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Choices are great, but having too many options is paralyzing. There\u2019s probably something you want to eat somewhere in those healthy breakfast lists, but it\u2019s buried an endless scroll of random stuff. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just as frustrating? Many of the recipes don\u2019t feel like good fit for you. Either because they\u2019re too complicated, have the wrong mix of ingredients, or just don\u2019t sound all that appetizing. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of getting frustrated, we\u2019ve simplified our favorite healthy breakfast recipes into categories that will work for you. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hate to cook, or have almost no time to do it? Not a problem. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Burned out from eating breakfast staples like oatmeal and eggs over and over again? Don\u2019t worry, we have alternatives. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Wrangling with an addiction to bacon? Never fear. We have love for your bacon love. \u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Based on feedback we\u2019ve received from our <\/span><a href=\"https:\/\/www.bornfitness.com\/coaching\/\"><span style=\"font-weight: 400;\">coaching clients<\/span><\/a><span style=\"font-weight: 400;\">, here are some of the most common problems you face at breakfast &#8212; and the meals that can get the job done for your life and body.<\/span><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_28 counter-hierarchy counter-decimal ez-toc-grey\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" style=\"display: none;\"><label for=\"item\" aria-label=\"Table of Content\"><i class=\"ez-toc-glyphicon ez-toc-icon-toggle\"><\/i><\/label><input type=\"checkbox\" id=\"item\"><\/a><\/span><\/div>\n<nav><ul class=\"ez-toc-list ez-toc-list-level-1\"><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.bornfitness.com\/healthy-breakfast-recipes\/#The_breakfast_problem_You_dont_have_time_to_eat\" title=\"The breakfast problem: You don\u2019t have time to eat.\">The breakfast problem: You don\u2019t have time to eat.<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.bornfitness.com\/healthy-breakfast-recipes\/#The_problem_All_you_want_is_cereal\" title=\"The problem: All you want is cereal.\u00a0\">The problem: All you want is cereal.\u00a0<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.bornfitness.com\/healthy-breakfast-recipes\/#The_problem_You_hate_oatmeal\" title=\"The problem: You hate oatmeal.\">The problem: You hate oatmeal.<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.bornfitness.com\/healthy-breakfast-recipes\/#The_problem_You_hate_most_healthy_breakfast_recipes\" title=\"The problem: You hate most healthy breakfast recipes.\">The problem: You hate most healthy breakfast recipes.<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.bornfitness.com\/healthy-breakfast-recipes\/#The_problem_You_dont_eat_enough_protein\" title=\"The problem: You don\u2019t eat enough protein.\">The problem: You don\u2019t eat enough protein.<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.bornfitness.com\/healthy-breakfast-recipes\/#The_problem_You_dont_like_eggs_or_are_tired_of_eating_them_every_day\" title=\"The problem: You don\u2019t like eggs (or are tired of eating them every day)\">The problem: You don\u2019t like eggs (or are tired of eating them every day)<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"The_breakfast_problem_You_dont_have_time_to_eat\"><\/span><b>The breakfast problem: You don\u2019t have time to eat.<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If your mornings are so hectic that you barely have time to chew, much less cook, you aren\u2019t alone. Far from it. In fact <\/span><a href=\"http:\/\/store.mintel.com\/uk-breakfast-eating-habits-market-report\"><span style=\"font-weight: 400;\">UK-based market research<\/span><\/a><span style=\"font-weight: 400;\"> showed that nearly half of all people have to eat breakfast outside of their home at least once per week. A <\/span><a href=\"http:\/\/store.mintel.com\/us-whats-for-breakfast-market-report\"><span style=\"font-weight: 400;\">similar report in the U.S<\/span><\/a><span style=\"font-weight: 400;\">. showed a growing number of people need portable breakfasts. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s the good news: There are plenty of healthy breakfast options that don\u2019t require you to start your morning at the stove. In fact, you won\u2019t even need to dirty a dish. Simply prep these the night before (or even on the weekend), and you have grab-and-go healthy breakfasts that can roll out the door when you do.<\/span><\/p>\n<figure id=\"attachment_2945\" aria-describedby=\"caption-attachment-2945\" style=\"width: 1000px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2945 size-full\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2015\/05\/shutterstock_186254063.jpg\" alt=\"Healthy breakfast recipes: eggs on-the-go\" width=\"1000\" height=\"667\" srcset=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2015\/05\/shutterstock_186254063.jpg 1000w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2015\/05\/shutterstock_186254063-300x200.jpg 300w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption id=\"caption-attachment-2945\" class=\"wp-caption-text\">Healthy breakfast recipes: eggs on-the-go<\/figcaption><\/figure>\n<p><b>Eggs on the Go<\/b><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.bornfitness.com\/reinventing-healthy-breakfast-eggs-on-the-go\/\"><span style=\"font-weight: 400;\">full recipe here<\/span><\/a><span style=\"font-weight: 400;\">) &#8211; Get a high-protein breakfast that\u2019s packed with veggies that fits in the palm of your hand. Tastes so good you\u2019ll feel like you sat down for your favorite omelette, but you can do it on the road. You get it all with no mess and no clean-up. Spend 25 minutes making these one night<\/span> <span style=\"font-weight: 400;\">&#8212; you\u2019ll have eliminated the need to think about breakfast for the rest of the week. <\/span><\/p>\n<figure id=\"attachment_3529\" aria-describedby=\"caption-attachment-3529\" style=\"width: 900px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3529 size-full\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2015\/07\/overnight-oats-final.png\" alt=\"Healthy breakfast recipes: overnight oats\" width=\"900\" height=\"1186\" \/><figcaption id=\"caption-attachment-3529\" class=\"wp-caption-text\">Healthy breakfast recipes: overnight oats<\/figcaption><\/figure>\n<p><b>Peanut Butter Banana Overnight Oats<\/b><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.bornfitness.com\/peanut-butter-banana-protein-overnight-oats\/\"><span style=\"font-weight: 400;\">full recipe here<\/span><\/a><span style=\"font-weight: 400;\">) &#8211; Get all the health benefits of oatmeal, and the protein to start your day right, no cooking required. You simply mix the ingredients together the night before, which takes about 5 minutes. The next morning, <\/span><i><span style=\"font-weight: 400;\">voila<\/span><\/i><span style=\"font-weight: 400;\">! Breakfast is ready, and so are you. <\/span><\/p>\n<figure id=\"attachment_3434\" aria-describedby=\"caption-attachment-3434\" style=\"width: 897px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3434 size-full\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2015\/06\/pbj1.png\" alt=\"Healthy breakfast recipes: PB&amp;J energy balls\" width=\"897\" height=\"1197\" \/><figcaption id=\"caption-attachment-3434\" class=\"wp-caption-text\">Healthy breakfast recipes: PB&amp;J energy balls<\/figcaption><\/figure>\n<p><b>PB&amp;J Energy Balls<\/b><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.bornfitness.com\/pbj-protein-snack-balls\/\"><span style=\"font-weight: 400;\">full recipe here<\/span><\/a><span style=\"font-weight: 400;\">) &#8211; Here\u2019s a helpful hand-friendly snack that\u2019s great if you have to eat on the go (i.e. in your car). Like the overnight oats above, there\u2019s no cooking required. A food processor is all you need. Knock out one batch on a weekend, and your healthy breakfasts are ready for the week. <\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_problem_All_you_want_is_cereal\"><\/span><b>The problem: All you want is cereal.\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">People are <\/span><a href=\"http:\/\/www.latimes.com\/business\/la-fi-agenda-breakfast-cereals-20161010-snap-story.html\"><span style=\"font-weight: 400;\">eating less breakfast cereal<\/span><\/a><span style=\"font-weight: 400;\"> than they once did, but a bowl of something crispy plus milk remains a morning ritual for many. The good news: You can eat cereal and have it be a healthy start to your day. <\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><b>Added sugar.<\/b><span style=\"font-weight: 400;\"> While it\u2019s not true for all cereals, plenty of breakfast cereals come packed with added sugar. Look at many cereal labels and you\u2019ll see \u201csugar,\u201d \u201ccorn syrup\u201d (a.k.a. more sugar), or plenty of sugar\u2019s other code names (honey, agave nectar, etc.) listed early and often. <\/span><a href=\"https:\/\/www.bornfitness.com\/is-sugar-bad-for-you\/\"><span style=\"font-weight: 400;\">You do not have to fear sugar<\/span><\/a><span style=\"font-weight: 400;\">, but you should aim to keep your intake of added sugars to below 150 calories per day if you are a man, and 100 if you are a woman. Some <\/span><a href=\"https:\/\/www.buzzfeed.com\/deenashanker\/most-and-least-sugary-cereals?utm_term=.thyGNLVq6#.ccqRBrbzG\"><span style=\"font-weight: 400;\">especially sugar-packed cereals<\/span><\/a><span style=\"font-weight: 400;\"> (usually ones targeted at kids) deliver more than half of that <\/span><i><span style=\"font-weight: 400;\">per serving<\/span><\/i><span style=\"font-weight: 400;\">. And FYI: No one eats a single serving of cereal. Your best bet: Check the nutrition labels. Look for a cereal with more fiber and a sugar content in the single digits.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b style=\"font-size: 1.125rem; letter-spacing: 0.04rem;\">Low in protein. <\/b><span style=\"font-size: 1.125rem; letter-spacing: 0.04rem;\">Cereals come from grains, and grains generally aren\u2019t high in protein compared to their total calorie count. Yes, adding milk helps. But why not steer your breakfast toward even greater balance by adding a protein source like eggs on the side? Doing that provides a mix of carbs, protein and healthy fats. Here are the two main knocks against cereal (and how to solve them):<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Or if you want to give your breakfast bowl a total makeover, we recommend: <\/span><\/p>\n<figure id=\"attachment_4896\" aria-describedby=\"caption-attachment-4896\" style=\"width: 1920px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4896 size-full\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/healthy-oatmeal-recipe-breakfast-for-champions-for-web-born-fitness.jpg\" alt=\"Healthy breakfast recipes: Breakfast for champions\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/healthy-oatmeal-recipe-breakfast-for-champions-for-web-born-fitness.jpg 1920w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/healthy-oatmeal-recipe-breakfast-for-champions-for-web-born-fitness-300x169.jpg 300w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/healthy-oatmeal-recipe-breakfast-for-champions-for-web-born-fitness-768x432.jpg 768w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/healthy-oatmeal-recipe-breakfast-for-champions-for-web-born-fitness-1024x576.jpg 1024w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/healthy-oatmeal-recipe-breakfast-for-champions-for-web-born-fitness-700x394.jpg 700w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><figcaption id=\"caption-attachment-4896\" class=\"wp-caption-text\">Healthy breakfast recipes: Breakfast for champions<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">The True <\/span><b>Breakfast For Champions <\/b><span style=\"font-weight: 400;\">(<a href=\"https:\/\/www.bornfitness.com\/best-steel-cut-oats-recipe\/\">full recipe here<\/a>) &#8211; Crunchy, crispy, sweet and satisfying, this bowl delivers all the whole grain goodness without much added sugar. [Honey is an ingredient, but you can ditch it if you want.] For many, the blueberries and bananas provide more than enough sweetness. Combine them with the fiber from the steel cut oats and healthy fats from the almonds, and you\u2019ve got everything you need to fuel your body to win the day.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_problem_You_hate_oatmeal\"><\/span><b>The problem: You hate oatmeal.<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Why does seemingly every health outlet suggest eating oatmeal? There are several reasons to love it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Studies indicate eating oatmeal <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4690088\/\"><span style=\"font-weight: 400;\">lowers total cholesterol<\/span><\/a><span style=\"font-weight: 400;\">, and &#8211; notably &#8211; the \u201cbad\u201d LDL cholesterol. That\u2019s because oatmeal is <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/high-fiber-foods\/art-20050948\"><span style=\"font-weight: 400;\">high in fiber<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21776465\"><span style=\"font-weight: 400;\">soluble fiber can help reduce cholesterol<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Another benefit of fiber: It <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24024772\"><span style=\"font-weight: 400;\">makes you feel fuller<\/span><\/a><span style=\"font-weight: 400;\"> for longer. That helps you keep your appetite in check. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Studies show that people who eat oatmeal <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25612907\"><span style=\"font-weight: 400;\">consume less total calories at their next meal<\/span><\/a><span style=\"font-weight: 400;\"> compared to those who ate breakfast cereal &#8212; especially among overweight people. <\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">But look, nobody can blame you if oatmeal isn\u2019t your thing. And there are plenty of ways to get fiber\u2014the main driver behind many of these benefits\u2014without turning to oats. A piece of high-fiber bread (we like <\/span><a href=\"https:\/\/www.foodforlife.com\/product\/breads\/ezekiel-49-sprouted-whole-grain-bread\"><span style=\"font-weight: 400;\">Ezekiel 4:9<\/span><\/a><span style=\"font-weight: 400;\">, but look for any bread with \u201c100% whole grain\u201d or \u201cwhole wheat\u201d on the label) can have nearly as much fiber as oatmeal. Toast it with a side of bacon or eggs (or both!) and you\u2019ve got a healthy, well-rounded breakfast. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Or if you\u2019re open to the idea of a bowl, but just don\u2019t want it to be oats, try this new take:<\/span><\/p>\n<figure id=\"attachment_3965\" aria-describedby=\"caption-attachment-3965\" style=\"width: 900px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3965 size-full\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2015\/10\/Gogi-coconut-quinoa-breakfast-bowl.png\" alt=\"Healthy breakfast recipes: Goji coconut quinoa bowl\" width=\"900\" height=\"600\" srcset=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2015\/10\/Gogi-coconut-quinoa-breakfast-bowl.png 900w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2015\/10\/Gogi-coconut-quinoa-breakfast-bowl-300x200.png 300w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><figcaption id=\"caption-attachment-3965\" class=\"wp-caption-text\">Healthy breakfast recipes: Goji coconut quinoa bowl<\/figcaption><\/figure>\n<p><b>Goji Coconut Quinoa Bowl<\/b><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.bornfitness.com\/gogi-berry-quinoa-breakfast-bowl\/\"><span style=\"font-weight: 400;\">full recipe here<\/span><\/a><span style=\"font-weight: 400;\">) &#8211; We don\u2019t like ranking whole foods against one another, but one could argue that quinoa is like Oats 2.0. You still get a fiber-rich carbohydrate, but quinoa is also high in protein. The almond slices, goji berries and coconut flakes don\u2019t just add taste and texture, they also amp up the nutrient content. <\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_problem_You_hate_most_healthy_breakfast_recipes\"><\/span><b>The problem: You hate most healthy breakfast recipes.<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are fed up with pancakes, cereal, oats, and everything else that most people think of as breakfast foods, you aren\u2019t alone. In fact, Born Fitness coach Natalie Sabin counts herself among you. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cBreakfast foods have just never been my thing,\u201d Sabin says. \u201cSo I make meals that I like, no matter what time of day it is.\u201d Which is why she routinely opts for non-traditional morning meals like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.instagram.com\/p\/BjSE_sHn7Sa\/\"><span style=\"font-weight: 400;\">High-protein salads<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.instagram.com\/p\/BaJlKRVAWuD\/?taken-by=natalie_sabin\"><span style=\"font-weight: 400;\">Roasted veggies and egg whites<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.instagram.com\/p\/BdaTyFBgink\/?taken-by=natalie_sabin\"><span style=\"font-weight: 400;\">Avocado toast with eggs<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.instagram.com\/p\/BWiNx22gjRd\/?taken-by=natalie_sabin\"><span style=\"font-weight: 400;\">Veggie curry tempeh stew<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A recurring theme you\u2019ll see running through those meals: leftovers. There\u2019s nothing wrong with making part of tonight\u2019s dinner into tomorrow\u2019s breakfast. However if you want to put something completely new together for breakfast, but don\u2019t want it to taste breakfast-y, here\u2019s a morning meal that many breakfast food haters love:<\/span><\/p>\n<figure id=\"attachment_3958\" aria-describedby=\"caption-attachment-3958\" style=\"width: 899px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3958 size-full\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2015\/09\/spinach-sausage-egg-pita.png\" alt=\"Healthy breakfast recipes: breakfast pita\" width=\"899\" height=\"600\" srcset=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2015\/09\/spinach-sausage-egg-pita.png 899w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2015\/09\/spinach-sausage-egg-pita-300x200.png 300w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><figcaption id=\"caption-attachment-3958\" class=\"wp-caption-text\">Healthy breakfast recipes: breakfast pita<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">The <\/span><b>Sausage and Cheese Breakfast Pita<\/b><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.bornfitness.com\/breakfast-pita\/\"><span style=\"font-weight: 400;\">full recipe here<\/span><\/a><span style=\"font-weight: 400;\">) &#8211; \u00a0Start your day with a savory high-protein sandwich. The chicken sausage combined with zesty parmesan gives you a meal so delicious you won\u2019t even know there\u2019s spinach in there too. (Kidding, spinach! You know we love you.) <\/span><\/p>\n<figure id=\"attachment_4894\" aria-describedby=\"caption-attachment-4894\" style=\"width: 1920px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4894 size-full\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/healthy-egg-scramble-receipe-born-fitness.jpg\" alt=\"Healthy breakfast recipes: the scramble\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/healthy-egg-scramble-receipe-born-fitness.jpg 1920w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/healthy-egg-scramble-receipe-born-fitness-300x169.jpg 300w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/healthy-egg-scramble-receipe-born-fitness-768x432.jpg 768w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/healthy-egg-scramble-receipe-born-fitness-1024x576.jpg 1024w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/healthy-egg-scramble-receipe-born-fitness-700x394.jpg 700w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><figcaption id=\"caption-attachment-4894\" class=\"wp-caption-text\">Healthy breakfast recipes: the scramble<\/figcaption><\/figure>\n<p><b>The Bro Scramble<\/b><span style=\"font-weight: 400;\"> (<a href=\"https:\/\/www.bornfitness.com\/healthy-egg-breakfast\/\">full recipe here<\/a>): Eggs, roasted veggies and bacon, together at last. Here\u2019s a power-packed recipe that will impress your friends \u2014\u00a0or provide you with meals for a couple of days if you don\u2019t feel like sharing.You\u2019ll be delighted by the combination of flavors and textures. The combo of sweet potatoes and brussels sprouts will keep you feeling full to lunch. Best of all, they all come together in a single pan, meaning no mess and very little to clean up.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_problem_You_dont_eat_enough_protein\"><\/span><b>The problem: You don\u2019t eat enough protein.<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">With all of the delicious carb-dense options for breakfast, it can seem like the breakfast gods forgot about protein. Sometimes the easiest route is a protein shake, and here\u2019s how to make sure it doesn\u2019t taste like watered down protein powder:<\/span><\/p>\n<figure id=\"attachment_4891\" aria-describedby=\"caption-attachment-4891\" style=\"width: 1920px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4891 size-full\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/healthy-chai-tea-maca-drink-born-fitness.jpg\" alt=\"Healthy breakfast recipes: maca chai protein shake\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/healthy-chai-tea-maca-drink-born-fitness.jpg 1920w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/healthy-chai-tea-maca-drink-born-fitness-300x169.jpg 300w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/healthy-chai-tea-maca-drink-born-fitness-768x432.jpg 768w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/healthy-chai-tea-maca-drink-born-fitness-1024x576.jpg 1024w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/healthy-chai-tea-maca-drink-born-fitness-700x394.jpg 700w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><figcaption id=\"caption-attachment-4891\" class=\"wp-caption-text\">Healthy breakfast recipes: maca chai protein shake<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">The <\/span><b>Maca Chai Protein Shake <\/b><span style=\"font-weight: 400;\">(<a href=\"https:\/\/www.bornfitness.com\/chai-protein-shake-with-maca-powder\">full recipe here<\/a>)<\/span><b>: <\/b><span style=\"font-weight: 400;\">Haven\u2019t heard of Maca? Here\u2019s why you should get hip to it: The Peruvian powder has been shown to have <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3614604\/\"><span style=\"font-weight: 400;\">beneficial effects on hormones<\/span><\/a><span style=\"font-weight: 400;\"> as well as <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3184420\/\"><span style=\"font-weight: 400;\">promise in fighting disease<\/span><\/a><span style=\"font-weight: 400;\">. Combine that with the Greek yogurt and protein powder in this recipe and suddenly you\u2019ve got all the tasty smoothness of a Starbucks frappuchino. But where frappuchinos are packed with sugar, this drink comes stacked with 39 grams of protein.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_problem_You_dont_like_eggs_or_are_tired_of_eating_them_every_day\"><\/span><b>The problem: You don\u2019t like eggs (or are tired of eating them every day)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Eggs are <\/span><a href=\"https:\/\/www.bornfitness.com\/how-many-eggs-are-safe-to-eat\/\"><span style=\"font-weight: 400;\">an awesome breakfast staple<\/span><\/a><span style=\"font-weight: 400;\"> for numerous reasons: <\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Eggs are a source of <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27126575\"><span style=\"font-weight: 400;\">high-quality protein<\/span><\/a><span style=\"font-weight: 400;\">. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Eggs provide <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4303863\/\"><span style=\"font-weight: 400;\">18 vitamins and minerals<\/span><\/a><span style=\"font-weight: 400;\">, including several that many people are deficient in, such as <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3724376\/\"><span style=\"font-weight: 400;\">zinc<\/span><\/a><span style=\"font-weight: 400;\">. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The healthy fats eggs contain makes many of these micronutrients <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4586567\/\"><span style=\"font-weight: 400;\">easier for your body to absorb<\/span><\/a><span style=\"font-weight: 400;\">. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Some of the protein strains within eggs have <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24235241\/\"><span style=\"font-weight: 400;\">anti-cancer and tumor suppression<\/span><\/a><span style=\"font-weight: 400;\"> properties. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">People knock eggs for being a source of cholesterol, but here\u2019s the thing: There\u2019s a difference between dietary cholesterol (what you eat) and blood cholesterol (what\u2019s coursing through your veins). Numerous studies indicate the cholesterol from eggs has <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11023005\"><span style=\"font-weight: 400;\">little to no effect <\/span><\/a><span style=\"font-weight: 400;\">on your body\u2019s actual blood cholesterol levels. A body of research even shows that egg consumption has positive effects on HDL (\u201cgood\u201d) cholesterol in the body. (Here are <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18203890?ordinalpos=1&amp;itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum\"><span style=\"font-weight: 400;\">three<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18289377?ordinalpos=1&amp;itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum\"><span style=\"font-weight: 400;\">different<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16988120?ordinalpos=1&amp;itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum\"><span style=\"font-weight: 400;\">examples<\/span><\/a><span style=\"font-weight: 400;\">.)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">But if you\u2019re feeling burned out from eating them &#8212; of if you just don\u2019t like them &#8212; we get it. Other great go-tos include Greek yogurt, milk, protein powder, chicken and salmon &#8212; either smoked, cured (a.k.a. \u201c<\/span><a href=\"https:\/\/www.epicurious.com\/ingredients\/difference-between-lox-and-smoked-salmon-gravlax-kippered-salmon-recipes-article\"><span style=\"font-weight: 400;\">lox<\/span><\/a><span style=\"font-weight: 400;\">\u201d), or just leftover from the night before. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are two non-egg recipes that you might enjoy:<\/span><\/p>\n<figure id=\"attachment_4895\" aria-describedby=\"caption-attachment-4895\" style=\"width: 1920px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4895 size-full\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/healthy-granola-yogurt-recipe-born-fitness.jpg\" alt=\"Healthy breakfast recipes: berry parfait\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/healthy-granola-yogurt-recipe-born-fitness.jpg 1920w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/healthy-granola-yogurt-recipe-born-fitness-300x169.jpg 300w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/healthy-granola-yogurt-recipe-born-fitness-768x432.jpg 768w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/healthy-granola-yogurt-recipe-born-fitness-1024x576.jpg 1024w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/healthy-granola-yogurt-recipe-born-fitness-700x394.jpg 700w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><figcaption id=\"caption-attachment-4895\" class=\"wp-caption-text\">Healthy breakfast recipes: berry parfait<\/figcaption><\/figure>\n<p><b>The Berry Nutty Parfait<\/b><span style=\"font-weight: 400;\"> (<a href=\"https:\/\/www.bornfitness.com\/fruit-and-yogurt-parfait\/\">full recipe here<\/a>): Talk about easy. You can have this one ready in 5 minutes (max). Fruit, granola and yogurt are a simple yet potent combination. You get protein and healthy fats (both great for keeping you full) along with <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3274736\/\"><span style=\"font-weight: 400;\">powerful antioxidants from the berries<\/span><\/a><span style=\"font-weight: 400;\">, which have been linked to better brain health and numerous other benefits. Pretty sweet indeed!<\/span><\/p>\n<figure id=\"attachment_4893\" aria-describedby=\"caption-attachment-4893\" style=\"width: 1920px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4893 size-full\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/deluxe-bacon-date-pancakes-born-fitness.jpg\" alt=\"Healthy breakfast recipes: bacon &amp; date protein pancakes\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/deluxe-bacon-date-pancakes-born-fitness.jpg 1920w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/deluxe-bacon-date-pancakes-born-fitness-300x169.jpg 300w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/deluxe-bacon-date-pancakes-born-fitness-768x432.jpg 768w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/deluxe-bacon-date-pancakes-born-fitness-1024x576.jpg 1024w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/02\/deluxe-bacon-date-pancakes-born-fitness-700x394.jpg 700w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><figcaption id=\"caption-attachment-4893\" class=\"wp-caption-text\">Healthy breakfast recipes: bacon &amp; date protein pancakes<\/figcaption><\/figure>\n<p><b>Bacon &amp; Date Protein Pancakes<\/b><span style=\"font-weight: 400;\"> (<a href=\"https:\/\/www.bornfitness.com\/best-protein-pancake-recipe\/\">full recipe here<\/a>): What\u2019s the only thing better than a plate stacked with flapjacks? Having that stack be packed with bacon and protein. Each bite is a sweet, salty, savory explosion of flavor. It\u2019ll taste so good you\u2019ll think you should feel bad &#8212; but when you see that there\u2019s three times more protein than there is fat, you\u2019ll know you don\u2019t have to.<\/span><\/p>\n<h3><em><strong>READ MORE:\u00a0<\/strong><\/em><\/h3>\n<p><a href=\"https:\/\/www.bornfitness.com\/is-sugar-bad-for-you\/\"><b>Is Sugar Bad For You? <\/b><\/a><\/p>\n<p><a href=\"https:\/\/www.bornfitness.com\/fix-your-diet-understanding-proteins-carbs-and-fats\/\"><b>Fix Your Diet: Understanding Protein, Carbs and Fat<\/b><\/a><\/p>\n<p><a href=\"https:\/\/www.bornfitness.com\/how-many-eggs-are-safe-to-eat\/\"><b>How Many Eggs Are Safe to Eat? <\/b><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Don\u2019t settle for random lists. Get healthy breakfast recipes that can help you lose weight, feel full throughout the day, and &#8212; best of all &#8212; match your tastes and needs.  <\/p>\n","protected":false},"author":4,"featured_media":4903,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[548,17],"tags":[280,83,985,984,217,536,283,193],"class_list":["post-4901","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-breakfast","category-recipes","tag-born-fitness-recipes","tag-breakfast","tag-breakfast-recipes","tag-easy-recipes","tag-healthy-breakfast","tag-healthy-eating","tag-healthy-recipes","tag-nutrition-2","bf-level-all-levels"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Win the Morning: Healthy Breakfast Recipes for Any Situation<\/title>\n<meta name=\"description\" content=\"Get healthy 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