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Prediabetes

5 Easy, Healthy Breakfast Ideas

Weight loss, increasing physical activity, and eating well can be all it takes to a healthy lifestyle, and what better place to start than with breakfast?
5 Easy, Healthy Breakfast Ideas
Author
Natalie Stein

Exercise, Fitness & Nutrition Expert | Lark Health

Increasing physical activity and eating well can be all it takes to lose weight, improve your heart health and lower blood sugar levels, and what better place to start than with breakfast? A healthy breakfast can stabilize your hunger for hours, and yet it need not take hours to prepare. Here are five easy breakfast ideas to try.

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1. Greek-Style Scrambled Eggs


This healthy breakfast has plenty of protein to keep energy up without spiking blood sugar. You can substitute ½ cup of tofu for the eggs and use any combination of vegetables, cheese, and spices.

Cook 4 egg whites or 1 egg and 2 egg whites in 1 teaspoon of olive oil. Add 1 cup of spinach and ½ teaspoon dried thyme. Stir in 1.5 oz. feta cheese before serving. Serve in a whole-grain pita pocket or with 1 cup of fruit to get some energy-boosting carbohydrates with extra fiber and antioxidants. 

2. Overnight Spiced Peanut Butter Oatmeal


The oatmeal, peanut butter, apple, and milk deliver a balance of fiber, healthy fat, and protein. Make this recipe the night before and enjoy your breakfast no matter how hectic your morning! You can try it with almond butter and any kind of fruit.

Mix 1 packet of plain instant oatmeal with 1/3 cup of milk. Top with 2 tablespoons of creamy or crunchy peanut butter. Mix ½ cup chopped apple with ½ teaspoon cinnamon and a dash each of nutmeg and cloves, and pour over the peanut butter. Cover and refrigerate overnight.

3. Superfoods Breakfast Bowl


This takes only a few minutes to cook, and you can make it portable by serving it in a container with a lid. You can add any vegetables you like, and try substituting cooked whole-wheat couscous or quinoa for the sweet potato.

Cook 1 egg or 2 egg whites in 2 teaspoons olive oil. Add 1 cup of kale and cook. Add ½ cup low-sodium black or garbanzo beans, ½ cup cooked cubed sweet potato, and ½ cup of chopped tomatoes. Season with garlic powder, cumin, paprika, and black pepper. Serve in a bowl and top with 2 tablespoons of grated parmesan cheese.

4. Cereal and Yogurt


Eating more whole grains can lower health risks and help you feel more full, so don’t be afraid of them! Just eat them in moderation and with protein and fiber. The best breakfast cereals are unsweetened shredded wheat or another unsweetened whole-grain cereal, such as original Cheerios or bran flakes.

Mix ¾ cup of shredded wheat or 1 cup of original Cheerios into 1 container (or 1 cup) of reduced-fat plain regular or Greek yogurt. Mix in ¾ cup blueberries or strawberries, plus ½ oz. (2 tablespoons) of sliced almonds.

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Free Health Kit
Weight 160lbs
Height 64
low
Risk

5. Cottage Cheese Roll-Up


This easy breakfast is instant and nutrient-rich. You can swap plain yogurt for cottage cheese and use any kind of nuts or seeds and fruit. Mix 2 tablespoons of unsalted, roasted pumpkin seeds and ½ cup sliced strawberries into ½ cup cottage cheese. Spread on a whole-grain tortilla or wrap, and roll it up.

Start your day right with a good breakfast, and keep supporting your weight loss journey with healthy choices all day long. Lark can give 24/7 personalized coaching on your diet whenever you need it.