Nourishing Breakfasts for a Healthy Mind, Body, and Spirit

It’s not just a cliché. Breakfast is the most important meal of your day. Breakfast literally breaks the overnight fast, hence its origin. It provides your body and mind with the fuel they need for the day. A healthy breakfast is good for your health, well-being and can help you start the day on the right foot.

Breakfast eaters are found to have higher energy levels and a greater intake of vitamins, minerals and micronutrients. They also tend to be in their ideal weight range as compared to those who skip breakfast. The most important benefit of eating breakfast is that it helps to jump-start your metabolism, which will help you burn more calories during the day.

You should eat breakfast within two hours of waking up to maintain your blood sugar levels and provide your body with the nutrients it needs to start your day.

A healthy breakfast is balanced, with a mixture of complex carbohydrates, protein, fiber and healthy fats to keep you fueled and full for the day.

What are the best breakfasts for all these benefits? Here are a few of my favorites.

One of my favorite breakfasts and a meal that boosts metabolism. This healthy staple can be transformed with some fruit, nuts and spices into a creamy, sweet and satisfying dish. I add a tablespoon (or two) of flaxseeds or chia seeds, half a banana, or half a cup berries, cinnamon and a bit of vanilla or stevia. The seeds and nut butter stabilize blood sugar levels, increase protein and provide healthy fats that keep you full until lunch. Steel cut oats and old-fashioned rolled oatmeal are both great.

I recommend a whole egg, 2-3 egg whites and vegetables. Combine it with an Apple and Almond Butter or a piece Whole Grain Toast with Avocado. You can also scramble avocados with eggs. You can experiment with your favorite fruit, vegetables, and bread. This dish is a good balance of carbs, protein and healthy fats that will help you to control your appetite.


You can choose this option if you want a breakfast that is portable and doesn’t require much preparation time. It’s also delicious! Toast a piece of high-fiber, whole grain bread. Layer it with almond or peanut butter, banana slices, and hemp hearts or chia seed. My bread recommendation is Ezekiel breadFood For Life Brown Rice Bread is a great gluten-free option. This breakfast is a great way to start the day with heart-healthy fats and protein.

This breakfast is full of nutrients, very satiating and easy to customize. It’s also convenient and portable. And it tastes great. Here are some of my golden smoothie rules:

  • One cup of fruit with low sugar, such as berries. (for banana flavor use half a cup).
  • Sources of healthy fat, such as seeds or nuts, a tablespoon of nut butter or a third of an avocado.
  • A minimum of one green vegetable, such as spinach, kale or cucumber.
  • Unsweetened dairy-free milksuch as almond or coconut milkor Cashew.
  • One scoop of protein powder. (I prefer Orgain Organic Plant-Based Plant-Based Powder or Tone It Up plant-based Protein by the female duo Karena & Katrina from Tone It Up).

I love to make a smoothie with unsweetened coconut, wild blueberries organic, plant-based powdered protein, almond butter and a few handfuls of kale, cucumber or a combination of both. This smoothie is quick to make, doesn’t require much prep time, and is very satisfying.

Breakfast can help improve our mood, reduce stress, and improve memory.

If you’re rushing out of the house in the morning, without eating breakfast, you’re essentially on empty. It would be like trying to start your car without gas. A healthy breakfast can provide you with energy, satisfy your hunger, and help set up good eating habits for the rest of the day.