Everyone’s heard the mantra that breakfast is the most important meal of the day. With a new year well under way and the social season in full gear, it’s time to heed that advice. The perfect breakfast should be an assortment of proteins, whole grains, fruits, and vegetables. We’ve outlined five breakfast bites that hit the mark
1. Greek Yogurt Parfait
Greek yogurt is a protein and probiotic powerhouse; it contains twice the protein as regular yogurt and increases the good bacteria in your gut, resulting in a healthy digestive system. For a quick and easy meal on the go, mix Greek yogurt, your favorite fruit, and sliced almonds in a Mason jar.
2. Avocado Toast
This dish is the rising star of brunch menus, and it’s also very versatile. Start with a slice of Ezekiel bread, which is made from sprouted whole grains and contains no added sugar. Mush about an eighth of an avocado (rich with many nutrients as well as protein) and spread it on your toast. The rest of the toppings are up to you; some healthy options are bean sprouts, radish slices, almonds, or tomatoes.
Breakfast is a key time to load up on healthy fiber, and all-natural, whole-grain oatmeal offers just that. Add a heaping helping of blueberries—which are loaded with antioxidants—and a touch of organic honey for some sweetness, and you’ll be set.
A single egg contains about 70 calories and 6 grams of protein, so it is an ideal food to enjoy in moderation at breakfast time. With the egg as your base, fill your omelet with wild salmon, which boasts omega-3 fatty acids, as well as green vegetables such as asparagus or sautéed kale.
5. Breakfast Burrito
When it comes to prime portability, the breakfast burrito can’t be beat. Fill a whole-grain tortilla with scrambled egg whites, salsa, and a sprinkle of your favorite organic cheese. Don’t forget to load up on veggies—sauté sliced zucchini and red bell peppers in about a teaspoon of olive oil and season with heat.