It can be tough to eat a healthy breakfast when you first wake up in the morning. Maybe you're tired and have no appetite—or maybe just the idea of eating makes you feel nauseous.
But if you're an athlete, it's extremely important to eat breakfast. It helps jump start your metabolism, fuels your activities and workouts, and can prevent you from overeating later in the day.
Here are some suggestions for hearty breakfasts that are simple to prepare and go down easy. They're savory, not sweet, because sweet foods are more likely to cause nausea.
Quiche with Ham and Vegetables
Make quiches ahead of time for quick and easy breakfasts you can easily reheat throughout the week. Choose lean meats and veggies and top with hot sauce for an extra kick.
Quiches help you consume extra vegetables throughout the day. I make them with egg whites, since they already have so many other flavors. I save the yolks for when I eat eggs on their own.
Here are some of my favorite quiche mix-ins.
Bean Breakfast Tacos
Use whole wheat or corn tortillas as your base and fill with black beans, your favorite salsa and diced avocado. A tasty way to get all your macronutrients! Beans provide great protein and fiber, and the avocado adds omega 3 fats to keep you full until your next meal or snack.
I like to toast the tortilla on the stove and add a serving of canned, rinsed black beans at the very end.
Pancakes are typically not sweet unless you add syrup. I love this recipe made with sweet potatoes and oatmeal for complex carbohydrates. Serve with a hard-boiled egg for added protein.
Lox and Cheese Bagel
Instead of a bagel with cream cheese or peanut butter, which may taste sweet, try something more savory, such as vegetable cream cheese and lox. The fish provides healthy omega 3 fats. A whole-wheat bagel gives you added fiber.
Pizza for breakfast? Top a whole-wheat English muffin with diced tomatoes, cheese and a fried egg. I like to use a can of diced tomatoes rather than sauce so there is no added sugar, salt or preservatives. Choose a nice, sharp cheese; a little goes a long way with bold flavor.
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