5 Delicious Breakfasts for All-Day Energy

Nothing helps you start your day off right like a good night’s sleep. Nothing, that is, except for a good breakfast. Without the proper fuel, it’s not always easy for your body to perform at its best throughout the day.

To beat that dreaded afternoon fatigue, try one of our favorite energizing breakfasts that are sure to give you the fuel you need to power through anything your day has in store. 

Honey Blueberry Oatmeal with Almonds

A healthy breakfast on a dark blue wooden background: Oatmeal, milk, blueberries, honey and almonds. Rustic style.

Why it gives you energy:

Carbs get a bad rap, but they are a great source of energy for your body when chosen wisely. Whole grains, like oats, give your body a boost of metabolic energy because of their high B-vitamin content. They are also a strong source of fiber, which keeps you full longer and provides prolonged energy.

Ingredients:

1 cup steel cut oats
2 cups boiling water
1 teaspoon cinnamon
2 tablespoons honey
1/4 cup fresh blueberries
1/4 cup dried mission figs, chopped
1/4 cup almonds, whole
1/2 cup milk

Directions:

  • In a small saucepan, bring water to boil before adding oats. Cook on low heat while stirring until the water has been absorbed.
  • Stir honey and cinnamon into the oats.
  • Transfer oats to your bowl and top off with blueberries, figs, almonds, and milk.

Recipe adapted from Helena Brigman’s blog, Clearly Delicious.

Whole Wheat Blueberry Lemon Scones

Blueberry scones with whole-wheat flour

Why it gives you energy:

Scones may not seem as healthy and energizing as they are guiltily indulgent, but a few simple recipe tweaks give this recipe an upgrade. Protein-packed Greek yogurt makes for a significant energy boost, plus it helps reduce the butter in the recipe. Meanwhile, wheat flour replaces refined carbs with fiber-rich whole grains.

Ingredients:

1 ½ cup whole wheat pastry flour
1/2 cup whole wheat flour
3 tablespoons raw cane sugar (plus more to sprinkle on top of scones)
1 tablespoon baking powder
½ cup nonfat plain Greek yogurt
5 tablespoons cold butter
1 cup fresh or frozen blueberries
1/2 cup of almond milk, unsweetened
zest of one lemon
1/8 teaspoon salt

Directions:

  • Preheat oven to 425 degrees.
  • In a large bowl, combine flour, baking powder, raw cane sugar and salt.
  • Chop cold butter into small pieces and mix into the flour.
  • Gently fold in blueberries and lemon zest.
  • Mix in almond milk and yogurt.
  • Place the dough on a lightly floured surface and knead gently to form a thick circle and cut into eight wedges.
  • Place wedges on baking sheet lined with parchment paper, and sprinkle them with raw sugar.
  • Bake for 15 minutes or until golden brown.

Recipe adapted from Kate Taylor’s blog, Cookie + Kate.

Peanut Butter Banana Smoothie

Peanut butter and banana smoothie

Why it gives you energy:

Not only is peanut butter loaded with protein, but it is also a great source of fiber and healthy fats. This means that the calories from peanut butter, when eaten in moderation, give you lasting energy that is released slowly throughout the day. Bananas bring natural sugars to the mixture, which further fuels your body.

Ingredients:

1 large over-ripe frozen banana
2 tablespoons peanut butter
1 cup almond milk
1/4 tsp pure vanilla extract
2 ½ tablespoons rolled oats
pinch of salt
sweetener of choice, to taste

Directions:

  • Blend oats into a fine powder.
  • Add peanut butter, milk, vanilla, banana, salt and sweetener. Blend until smooth.

 Recipe adapted from Katie Higgins’ blog, Chocolate-Covered Katie.

Avocado Toast with Sunny-Side Eggs

Healthy avocado, egg open sandwiches on a plate with cherry tomatoes on rustic wood

Why it gives you energy:

Like peanut butter, avocados are a source of unsaturated fats, and they not only keep you satisfied for a long period of time, but also provide your body with slow-burning – i.e. prolonged – energy. Eggs contribute satiating protein for an additional source of energy.

Ingredients:

1 slice whole grain bread, toasted
1/2 ripe avocado
1 teaspoon lemon juice
1 large egg
kosher salt and black pepper to taste

Directions:

  • In a small bowl, mash avocado and mix with lemon juice. Season with salt and pepper to taste.
  • In a skillet on low heat, cook egg to your liking.
  • Top toast with mashed avocado and cooked egg.

Recipe adapted from Kelli Dunn’s blog The Corner Kitchen.

Dark Chocolate Quinoa Breakfast Bowl

chocolate

Why it gives you energy:

Of all the healthy, energy-packed grains out there, quinoa is a powerhouse. It is a significant source of both protein and fiber, which makes it the perfect base for a filling breakfast. Quinoa also has a high content of riboflavin, which boosts metabolism and your body’s natural energy production.

Ingredients:

1 cup uncooked white quinoa
1 cup unsweetened almond milk, plus more for serving
1 cup coconut milk
2 tablespoons unsweetened cocoa powder
2-3 tablespoons maple syrup or coconut sugar
3-4 squares vegan dark chocolate, roughly chopped
pinch sea salt
optional: 1/2 tsp pure vanilla extract

Directions:

  • In a small saucepan, heat rinsed quinoa until it is slightly toasted and water has dried up.
  • Add almond milk, coconut milk and salt. Stir and bring to a boil before reducing heat. Allow the mixture to simmer uncovered for 20-25 minutes, stirring occasionally.
  • After the milk has been absorbed, move the quinoa to a bowl. Stir in cocoa powder, maple syrup and vanilla. Serve along with a square of dark chocolate.

Recipe adapted from Dana Shultz’s blog, Minimalist Baker.

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