The most important meal of the day is even more important for fitness lovers. When you’re heading out the door for a heart-pumping hour of CrossFit, weightlifting, or cardio, eating a healthy breakfast is essential to maintaining your energy. Whether your’re looking for high protein breakfasts that build muscle, low carb breakfasts that assist weight loss, or fast breakfasts that will get you out the door quickly, we’ve compiled a list of options that will kickstart your morning and keep your appetite in check.
This fun grab-and-go breakfast has the added benefit of being gluten-free and paleo (if you skip the bread, of course.) To make a full batch, you’ll need:
- Low-fat sliced deli turkey
- Pepper or paprika, if desired
Preheat the oven to 375ºF. Line the muffin thin with slices of turkey, crack an egg into each cup, and season. Bake for 20 minutes, and you’re good to go. To add some balance, add a salad or small slice of toast.
This classic healthy breakfasts is an old standby for a reason. When combined, quinoa and fruit form a winning team of high-fiber carbs and low-calorie goodness. You’ll need:
- 1/3 cup cooked quinoa
- 1/8 teaspoon of cinnamon
- Pinch of nutmeg
- Fruit of your choice
- Nuts of your choice (we love cashews and almonds)
Cook the quinoa according to package directions, stirring in the nutmeg and cinnamon. When your quinoa is cooked, load it with berries and nuts for a high protein breakfast guaranteed to maintain your energy throughout the morning.
Healthy French toast
We know what you’re thinking—French toast, on a healthy breakfast list? But French toast can actually be a nutritious, high-protein breakfast if you skip the syrup and butter. You’ll need:
- Whole grain bread
- Beaten eggs
- Pinch of cinnamon
- Dash of powdered sugar
- Fruit of your choice
If you’ve made French toast before, you don’t need a run-through. Simply soak each slice of bread in a beaten egg. Then, lightly fry it in a nonstick pan for one minute on each side. Lightly sprinkle with cinnamon and sugar, and top with fruit. A cup of low-fat greek yogurt makes a great accompaniment.
Healthy Breakfasts Spinach Feta Omelette
We’re big fans of eggs for their low-carb, high-protein potential. You can make this breakfast extra-healthy by ditching the yolks and using only the whites. You’ll need:
- 4 eggs (yolk included or eggs-cluded)
- ½ cup low-fat cottage cheese
- 1 cup baby spinach
- Optional: chopped tomatoes, onions, and/or mushrooms
Spray the pan with low-calorie cooking spray to ensure your omelette doesn’t stick. Gently whisk the eggs and pour them into the pan. When the edges start to form, add in the cheese, spinach, and any other veggies. Cook until the eggs are set, then fold over.
A parfait can be a sweet treat to set you in the right frame of mind for the day. For this one, combine:
- 1/3 cups of rolled oats
- 1/8 teaspoon cinnamon
- Nuts of your choice (we like chopped walnuts)
- 3/4 cup low-fat vanilla greek yogurt
- Fruit of your choice (here, we’ve used red currants and grapes)
Combine the oats, vanilla, cinnamon, and nuts in one bowl. Layer the mixture and the yogurt one over the other. Set your creation in the fridge the night before, and enjoy a cool treat the next morning.
Once you’ve had breakfast, you’ll be all set to grab your gear and hit the gym. An ideal addition to your gym bag? High-quality athletic compression sleeves that support your muscles as you work out and reduce your risk of injury. You can learn more about how our compression sleeves can help runners, CrossFitters, and other athletes here.