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7 Quick & Easy Breakfasts To Add To Your Diet

Egg Spinach Breakfast

Nutrition

7 Quick & Easy Breakfasts To Add To Your Diet

Although it is common knowledge that breakfast is the most important meal of the day, often people make mistakes in not choosing the right food when they first wake up.

Often, people wake up to a full English Breakfast or some sugary cereals. By doing this, you’ll be starting your whole day completely wrong. You need to review what you’re eating throughout the day, so why not start with breakfast?

Here are 7 quick and easy breakfasts you can use whether you’re bulking or aiming to get lean. Every breakfast uses the philosophy of only using natural, organic and healthy foods, so each breakfast should be easy to make and are stacked full of goodness.

Each meal is low in calories, and you should be able to cook or prep each one within 30 minutes.

If you are in ‘bulk mode’ you might find that the breakfasts are low in calories so you might want to add another as a mid-morning snack to up your daily calorie intake.

 

Spinach Omelette

Spinach Omelette

Ingredients

  • 4 egg whites
  • 1 egg yolk
  • 1 handful of spinach (25g)
  • Pinch of Garlic
  • Pinch of Pepper
  • Coconut Oil

 

Method

  1. Add coconut oil to the pan and allow to melt
  2. Place the 4 egg whites and 1 yolk in a jug and whisk together
  3. Add the pinch of garlic and pepper to the jug
  4. When the pan is hot and the coconut oil has melted, add the spinach to the pan
  5. When the spinach has begun to cook, add the egg mixture to the pan
  6. Once the egg has begun to set, flip the omelette and allow the other half of the egg to cook.
  7. Fold the omelette in half and add required fillings

 

Nutritional Facts

  • Calories: 150
  • Carbohydrates: 4
    Protein: 29
  • Fat: 5

 

Asparagus Eggy Soldiers

Asparagus Eggy Soldiers

Ingredients

  • 2 large eggs
  • 10 asparagus spears

 

Method

  1. Boil enough water to cover the eggs by a centimetre
  2. Once boiling, add the eggs to the water and allow to cook for 3-5 minutes until the eggs have a soft texture
  3. Whilst the eggs are cooking, add the asparagus spears to a frying pan to fry for 2-3 minutes
  4. Add the eggs to an egg cup and use the asparagus spears to dip

 

Nutritional Facts

  • Calories: 173
  • Carbohydrates: 7
    Protein: 17
  • Fat: 10

 

Eggs and Toast

Egg on toast with avocado

Ingredients

  • 1 slice of granary, Ezekiel or rye bread
  • 1/4 avocado
  • 1 whole egg
  • Pepper
  • 1 handful of spinach (25g)
  • Coconut oil

 

Method

  1. Heat the pan to a medium temperature and spray in the coconut oil
  2. Add the egg to the pan and allow to cook for 5 minutes
  3. Season the eggs with pepper during the cooking stage
  4. Add the spinach leaves to the pan to allow them to cook
  5. Toast the bread, using either a toaster or grill
  6. When the toast is complete, butter with avocado
  7. Add the cooked spinach leaves
  8. Add the cooked egg
  9. Serve and enjoy

 

Nutritional Facts

  • Calories: 236
  • Carbohydrates: 21
    Protein: 12
  • Fat: 12

 

Special Smoothie

Banana Smoothie

Ingredients

  • 2 bananas
  • 1/2 cup chopped pineapple
  • Coconut milk (amount will vary dependent on personal preference)
  • 1 scoop of Banana flavoured whey protein

 

Method

  1. Add all the ingredients together in the blender
  2. Blend together until Smooth
  3. Add ice if desired and blend again.

 

Nutritional Facts

  • Calories: 375
  • Carbohydrates: 74
  • Protein: 20
  • Fat: 3

 

Protein Porridge

Protein Porridge

Ingredients

  • 50g oats
  • 1 scoop of PhD Whey Protein
  • 15g almonds
  • 1 banana
  • Handful of blueberries
  • 15g of peanut butter or honey
  • 175ml soya milk
  • 175ml water

 

Method

  1. Add the oats, protein, milk and water together in a bowl
  2. Microwave for 1 minute 30 seconds in a 700-watt microwave
  3. Stir the porridge
  4. Microwave for a further minute
  5. Stir and add in the almonds and peanut butter or honey
  6. Serve

 

Nutritional Facts

  • Calories: 487
  • Carbohydrates: 65
  • Protein: 21
  • Fat: 15

 

 

Scrambled Eggs & Smoked Salmon on Toast

Scrambled egg with smoked salmon on toast

Ingredients

  • 3 large eggs
  • Black Pepper, another seasoning (to taste)
  • Coconut oil spray
  • 2 slices of smoked salmon, sliced thinly
  • Two slices of toast

 

Method

  1. Combine the eggs and any seasoning in a dish and whisk together until well blended
  2. As you are doing this, heat the pan to a medium heat spraying in the coconut oil.
  3. Add the eggs to the pan and cook until they start to set. Constantly stir the eggs until they have thickened into soft and scrabbled eggs.
  4. Whilst doing this, stir in the salmon.
  5. Serve on toast

 

Nutritional Facts

  • Calories: 498
  • Carbohydrates: 18
  • Protein: 47
  • Fat: 26

  

Almond Pancakes

Almond pancakes

Ingredients

  • 1 cup of almond flour
  • 2 eggs
  • 3-4 tablespoons of Alpro soya milk e.g. coconut milk, almond milk
  • 1 teaspoon of cinnamon (or alternative flavouring)
  • Coconut oil spray

 

Method

  1. Mix the eggs and milk together in a bowl
  2. Sift the almond flour and flavouring
  3. Heat the pan over a medium heat, spraying the pan with coconut oil
  4. Add in the pancake mixture in small doses
  5. Cook until brown, flip and cook again
  6. Serve and enjoy!

 

Nutritional Facts

  • Calories: 230
  • Carbohydrates: 5
  • Protein: 16
  • Fat: 17

 

Bodybulk Tip

Start your day off right with a proper breakfast and remember, if you’re planning on any variations to the above, be sure to keep to natural and clean ingredients and foods.

Chris has a forceful passion to drive and motivate fitness enthusiasts. An IT geek by trade, Chris’ devotion to health, fitness and bodybuilding drove him to become a key architect and benefactor for Bodybulk, aiming to instigate and inspire change to the fitness industry.

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