They say breakfast is the most important meal of the day and it’s 100% true. Eating a nutritious breakfast helps to set the tone for your entire day by helping to promote healthy weight maintenance and weight loss by maintaining blood glucose levels and your metabolism.
Overnight, your body is resting and fasting. Considering most people average 7-8 hours of sleep per night, this is a long time to go without eating. Breakfast fuels your body for the day and by not feeding your body in the morning, it won’t have the energy it needs which can affect concentration, mood and weight management.
Starting the day by consuming foods that are high in nutrients like fruits, vegetables and lean protein such as eggs has been shown to decrease your calorie intake for the entire day, thus preventing weight gain and helping to regulate blood sugar levels, prevent binge eating and sets the tone for a day full of healthy choices.
To help you better prepare for your mornings so you are less likely to grab those quick bad for you sugar options, here are some delicious breakfast ideas that are quick, healthy and gluten-free! Let’s think outside the box when it comes to breakfast.
Blueberry Chia Seed Pudding
INGREDIENTS:
- 1 Cup Fresh or Frozen Blueberries
- 1.5 Cups Almond Milk
- 1/2 Cup Chia Seeds
- 1/2 tsp Cinnamon
- 1 tsp Maple Syrup
INSTRUCTIONS:
Put the chia seeds, cinnamon and maple syrup into a bowl. Slowly add the almond milk while stirring. Continue to stir to dissolve any clumps. Stir in blueberries. Cover and refrigerate (I like to transfer mine into single serving mason jars) overnight for at least a few hours.
Makes around 1 serving
Pumpkin Pancakes
INGREDIENTS:
- 1/4 cup canned pumpkin
- 1/4 cup coconut flour
- 3 eggs
- 1 tsp cinnamon
- 1 tbsp maple syrup
- 1 tbsp coconut oil
INSTRUCTIONS:
Put all ingredients (except the coconut oil) into a blender. Blend until smooth (batter will be a bit thicker then typical pancake batter). Melt 1 tsp coconut oil in the pan over medium heat. Add 1/3 of batter. Cook for about 2 minutes on one side and then flip. Cook on the other side until batter is set. Repeat about 3 more times or until pancake has darkened in color. I love it with cooked apples and a sprinkle of cinnamon on top!
Makes around 4 pancakes
Egg and Veggie Muffins
INGREDIENTS
- Oil or Spray
- 12 eggs
- 2 tbsp Sriracha Sauce
- 12 grape tomatoes
- 1 cup black beans, drained
- 3 cups power greens
- 6 ounces sliced cheese
INSTRUCTIONS
- Preheat the over to 350°.
- Lightly grease a 12 muffin tray.
- Put power greens into a pan over medium heat add 2 tbsp water and cook until greens are wilted. Drain off any liquid.
- Pack each muffin tin with power greens (I used kale and spinach)
- Add a sliced grape tomato, small piece of swiss cheese and 1 tbsp of black beans to each muffin.
- In a separate bowl I beat 12 eggs and stirred in 2 tbsp of Sriracha Sauce (optional and can use your favorite hot sauce)
- Pour the egg mixture into each muffin and put in the oven for about 20 minutes or until eggs had set.
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