Quick healthy breakfasts for busy people

Worried about missing the most important meal of the day a little too often? Here are quick and healthy, low-fat breakfast ideas that'll help you get something nutritious ready for breakfast in 15 minutes or less.

The principle behind each of these breakfast ideas is to include lean protein, whole grain, fruits, vegetables and good fats in your opening meal for the day - in the right portions. This gives you a great starting point for high energy all day, as well as helps you stick to your 60 day plan of getting fit by December. Stock up on a few essentials listed in each breakfast idea, and get ready to have a wide variety of quick breakfast choices every morning!

Roti rolls
with paneer, lettuce and cucumber: If you have any rotis from the night before or if you are a roti superstar, then this breakfast is the easiest one to make.

Step 1: Dice 100gms fresh paneer. Shred some green lettuce and dice 1 cucumber.
Step 2: Toss the paneer into a frying pan with 1 tsp olive oil and add spices of your choice - light spices will go well here. Try 1 tsp five-spice masala mix.
Step 3: Lay out the roti and spread tsp butter on it.
Step 4: Spread the lettuce, and then sprinkle the diced cucumber and season with salt and pepper.
Step 5: Add the stir-fried paneer and roll it shut.
Step 6: Enjoy with a tall glass of cold coffee on the side!
This recipe will give you 2 paneer rolls. More ideas for stuffing - mushrooms, stir fried chicken nuggets, and fish.

Cracked wheat with peanuts and vegetables:
Cracked wheat or daliya is a healthy breakfast ingredient for last-minute use. And peanuts are energy powerhouses that keep you full for longer.
Step 1: Dice 2 tomatoes and 1 onion.
Step 2: Heat 1 tsp olive oil in a frying pan. Add the onions and tomatoes, cup raw peanuts, with 4-5 curry patta leaves.
Step 4: Add salt, and tsps of turmeric, red chilli powder and sambhar masala. Stir for 5 minutes.
Step 3: Now add cup wheat with 1 cup water.
Step 4: Stir well till the wheat cooks (roughly 2-3 minutes)
Step 5: Eat with a generous dollop of yogurt on the wheat mix.
This recipe will give you a breakfast for 2. Ensure that you eat only enough to cover 1/3rd of a plate.

Whole grain sandwiches with egg white omelets and vegetables:
Step 1: Toast two whole grain slices.
Step 2: Whisk 2-3 egg whites and 1 egg yolk with seasoning, and cook as an omelet with 1 tsp olive oil.
Step 3: Butter the toasts and line with thinly sliced onions, tomatoes and a layer of mustard.
Step 4: Add the omelet, then the top slice, and enjoy with a glass of milk or tea on the side.
This recipe will give you one sandwich. Some more ideas for vegetables in the sandwich - thinly sliced eggplant, zucchini. You can also add fish fillets or thinly sliced chicken breasts cooked the night before.

Protein parathas with vegetable raita:
Store some roti dough in the fridge - usually good for 2-3 days. Boil some peas and store.
Step 1: Mash 1 cup boiled peas and mix with salt, tsp turmeric, tsp coriander powder, and tsp red chili powder.
Step 2: Take out 1 small (roughly 1-2 inch diameter) ball of roti dough.
Step 3: Add 1 tbs of the mashed peas mix in the centre of the flattened dough.
Step 4: Bunch it up into a ball - think momo style. Now flatten it out wide.
Step 5: Heat 1 tsp oil in a non-stick tawa, and add the paratha.
Step 6: Eat with a 50gms bowl of cucumber-carrot raita (which you can make by combining grated cucumber and carrot with chaat masala).
This recipe will give you 4 small parathas.

Eggs, toast, vegetables:
The easiest breakfast on the go, this involves little to no planning. Stock up on a dozen eggs, a loaf of whole grain bread, butter, and some tomatoes, carrots and cucumber.
Step 1: Whisk 2 egg whites and 1 egg yolk in a bowl with some seasoning - salt, pepper, mixed herbs.
Step 2: Heat 1 tsp olive oil in a frying pan. Add the whisked eggs and make into an omelet or scrambled eggs.
Step 3: While the eggs are cooking, toast and butter 1-2 slices of bread.
Step 4: Chop the veggies and leave on a side plate. Sprinkle with seasoning like chaat masala.
Step 5: Combine it all, with a glass of soy milk or skimmed milk on the side.This recipe will give you breakfast for one. Double all counts to get breakfast for two.

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