Breakfast is everything!

A good breakfast will provide us with the “fuel” needed to start the day with the best energies and will give our body the essential nutrients to function properly. For this reason, nutrition experts do not recommend we skip breakfast, but eat a good breakfast that provides enough energy for the body and to activate our metabolism.

The benefits of a healthy breakfast:

  • Intake of vitamins and minerals essential for health;
  • Energy supply;
  • Improvement in levels of concentration and memory;
  • More strength and endurance for physical activity;
  • Reducing stress levels and improve mood;
  • Help in the loss and weight control, as a healthy breakfast contributes to the feeling of satiety.

If we take into account the importance of breakfast has on our bodies and our health, we must begin to consume it daily in a healthy and nutritious way. Next, I propose 5 breakfasts easy to prepare so that there are no more excuses at the time of this important meal.

  1. Oatmeal with fruit

Oats and fruit are two of the best allies to speed up metabolism, as they provide energy to the body and keep us healthy in general.

This breakfast is very simple to prepare, because the only thing to do is to cook ½ cup rolled oats with skim milk. Then add a tablespoon wheat germ or flax powder and finally ¼ cup of red fruit, apple or banana.

  1. Greek yogurt with granola, fruit and peanut butter

This option is very practical and nutritious as it has sources of key macronutrients that our body needs, offering a full meal. Greek yogurt is rich in protein, granola and fruit provide carbohydrates, and peanut butter is a great source of healthy fat.

In a small bowl, add the traditional Greek yogurt flavor, chopped fruit of your choice (strawberries, kiwi and grape purple are good options), granola and peanut butter.

Follow these tips to make lighter meal:

Choose a version of Greek yogurt with 0% fat.

Opt for full granola and no added sugar.

Choose an integral peanut butter, which has only roasted peanuts as ingredients, no added sugar and preservatives.

  1. Omelet or egg tortilla with vegetables


This omelet with vegetables is ideal to enjoy the benefits of vegetables to start your day the best way possible.

Beat the egg in a bowl, add bits of red and green peppers, onions and a spinach chopped leaves. Turn the dough in a pan with a little olive oil and let cook well. Finally, you can add beans and some small slices of avocado.

  1. Green juice detox

It helps eliminate toxins, activate metabolism, and also offers various vitamins.


1 cup of kale leaves (remove the stem)

1 cup frozen mango chunks (leave cut in the freezer overnight)

2 medium stalks of celery (also called celery)

1 cup of orange juice or tangerine

1/4 cup chopped parsley

1/4 cup chopped mint

Simply combine the ingredients in a blender and blend to the desired consistency for a nourishing and detoxifying juice.

  1. Almond milk, papaya and flaxseed

1 cup (200 ml) of almond milk blended with ½ papaya and 1 teaspoon of crushed flaxseed

2 wholemeal toast

1 medium slice of light cheese


The light breakfast menus that I presented here are just options and examples, which may or may not be suited to your nutritional needs and in relation to weight loss. Keep in mind that it is important to make healthy and balanced meals that provide many nutrients. Also, to make sure that what you eat is right for your case, be sure to ask for help from a nutritionist when mounting an eating plan to lose weight.

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    By: Amanda Branco

    My name is Amanda Branco and I help people achieve their dream bodies! Whether you’re training for a competition, looking to lose weight, bulk up or get defined, I can make it happen!

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