We’ve heard it over and over: Breakfast is the most important meal of the day! That’s because enjoying a satisfying, nutrient-dense breakfast gives your body a boost of nutrition after a long night of fasting. Supplying your body with the nutrition it needs helps to control food cravings throughout the day.
Use these 7 Tips to Plan the Perfect Breakfast and optimize your nutrition.
The first step is to figure out how many calories you actually need. Use a calculator such as this one from Mayo Clinic. You can spread the calories evenly throughout the day or have a little more at breakfast. You haven’t eaten all night and need enough fuel to jumpstart your day!
Think about your body’s weight goals. If you’re trying to lose weight then you’ll need to create a calorie deficit. Choose food leaner options instead of a high-carb, high-calories.
How much time do you have for breakfast? If you’re short on time, prepare something like oats the night before and grab some fruits and nuts on your way out the front door.
Eat a high fiber breakfast to ensure that you don’t get hungry before lunch. Fiber increases the total digestion time and keeps you feeling full for a longer time.
Do you find yourself feeling sleepy before lunch? If so, you may want to consider having a lower carb breakfast. Do an experiment by having a carb-dense breakfast one day and a protein-dense breakfast the next, and compare the results.
Are you very active? Then maybe you need an extra dose of carbs to fuel your morning workout. If you’ll be spending your day at the office, fruit and yogurt might do the trick.
Choose foods you like! This might seem obvious, but don’t be miserable at the breakfast table because of what’s on your plate. Browse the internet (our websites have tons of info on this) for breakfast ideas that motivate you to set aside time for the most important meal of the day.
Taking time to plan a healthy breakfast is worth the effort, no matter what your nutrition or weight loss goals are. It sets a positive tone for the day that encourages you to stick to your diet plan and continue moving towards your goals.
Remember that you don’t necessarily have to eat traditional breakfast foods at your morning meal. You can definitely enjoy lunch or dinner meals at this time as well. Check out Incredibly Delicious Vegan Recipes and Meal Plans for inspiration on how to get creative with your first meal of the day.