We've all heard the saying, "Breakfast is the most important meal of the day!". At Linked Fit, we like to think of breakfast as the first step in setting the tone for the day. It's important to make sure that breakfast is as nutritious as possible. So, if you're going to eat sugary cereals and highly process calorie-dense foods, then it might be best to actually skip this first meal, in hopes that your next meal set the tone! All in all, a good healthy breakfast can only do more good! Whether breakfast is or isn't the most important meal of the day, a nutrient-dense breakfast will only elicit positive results.
Who is Ready for Breakfast?!
Ah, the first meal of the day!
In the US, breakfast meals tend to come with choices being based on ease and convenience. Ease and convenience can come to a long list of "unhealthy" choices, such as frozen microwaveable breakfast sandwiches and fast food, but that doesn't have to be the case. Sure, these might be cheap, quick, and easy, but there is not much nutritional advantage. Linked Fit is all about being prepared! Also, developing meals that are simple, easy, delicious, and nutritious, whether you are on the go or enjoying a meal at home. Check out our article, Nutrition on the Go! Time management is key when it comes to meal prepping or just preparing meals in general. Setting time aside, and allowing time to put together a nourishing breakfast (maybe 3-10 minutes) will empower a chain effect of lifelong healthy habits. Refer back to Breakfast 101 for more!
Start the day off right by incorporating a healthy breakfast!
Over time the benefits of a healthy breakfast can include:
Lower body fat percentages
Lower rates of disease
Improved cholesterol
More balanced blood sugar levels
Better digestion
Boosted daily mood
Better and more mindful meal choices throughout the day
Improved energy
Improved cognitive function
Improved muscle recovery
Improved strength
The Breakfast Idea!
One of Linked Fit's go-to breakfasts (besides overnight oats) is the open-faced omelet! The open-faced omelet meets all of the criteria of a balanced meal for breakfast. It's high in protein and can contain a variety of veggies and healthy fats. With that, the open-faced omelet is extremely versatile with an endless amount of add-ins. Protein-rich foods help with satiety. That feeling of fullness, which can in turn help to regulate the number of total calories entering the body. If looking for a lower calorie option, egg whites can be substituted for whole eggs.
Two Classic Open-Faced Omelet Combinations:
The Roasted Veggie and The Michigan
The Roasted Veggie Ingredients:
Egg whites
Roasted broccoli
Roasted tomatoes
Feta
Side Note: If time is of the essence, it will be helpful to prep the roasted veggies the night before. That way they are easily assessable first thing in the morning. Also, the veggies can be easily be substituted with others in this version.
The Michigan Ingredients:
Egg whites
Dried cherries
Bacon or turkey bacon pieces
Pumpkin seeds
Goat cheese
Get creative with the add ons, don't be afraid of trying something different! Consume the open-faced omelet solo or pair it with a variety of breakfast favorites. Here are some simple sides: toast, fresh fruit, basically any form of potatoes, and breakfast meats.
Cooking:
All that is needed are the ingredients, a pan, and lid, plus a little cooking spray
The open-faced omelet will be ready to eat in 10 minutes or under
To start spray pan with a little cooking oil, or preferred choice
Let the pan warm-up, then add the egg whites
If using whole eggs, scramble the eggs in a separate bowl before adding to the pan
Place a lid of the pan and cook about halfway
Remove the lid and any desired add ons
Place the lid back on and cook till complete
No flipping required
Remove from pan and serve, or store for while on the go
ENJOY!
Check out more of our meals, recipes, and ideas by following #alexanddaneskitchen!
