Constructing a Healthy Breakfast
This playbook provides a set of steps for creating a balanced, nutritious, and satisfying breakfast. It includes ideas and recipes that contribute to a healthy start to the day.
Step 1: Select Base
Choose a wholesome base for your breakfast such as oatmeal, yogurt, or whole grain bread.
Step 2: Add Proteins
Incorporate protein sources like eggs, nuts, seeds, or lean meats to help keep you feeling full.
Step 3: Include Fruits
Add a serving of fruit such as berries, sliced banana, or apple for natural sweetness and fiber.
Step 4: Choose Healthy Fats
Incorporate healthy fats from avocado, nuts, seeds, or natural nut butters for sustained energy.
Step 5: Include Vegetables
If suitable, add vegetables like spinach, tomatoes, or bell peppers to your breakfast for added nutrients.
Step 6: Select Beverages
Choose a healthy beverage such as water, herbal tea, or black coffee to accompany your breakfast.
Step 7: Seasoning & Spices
Use herbs, spices, or low-sodium seasonings to add flavor without excessive calories or salt.
Step 8: Assemble Breakfast
Combine all selected ingredients to create a balanced meal. This can be a bowl, a plate, a smoothie, or a wrap, depending on your base and ingredient choice.
Step 9: Mindful Eating
Take a moment to eat your breakfast without distractions, focusing on the tastes and textures to promote satisfaction and mindfulness.
General Notes
Portion Sizes
Pay attention to portion sizes to ensure you're eating the right amounts for your dietary needs.
Preparation Ahead
Consider preparing elements of your breakfast the night before to save time in the morning.
Balance
Strive for a balance of macronutrients—proteins, fats, and carbohydrates—to maximize the health benefits of your breakfast.