For many of us, it has been ingrained in our heads since childhood that breakfast is the most important meal of the day. What you eat first thing nourishes you and sustains you both mentally and physically throughout the day. As such, dietitians and other health experts generally advise eating a substantial well-balanced meal that delivers energy slowly over the course of the morning.
Because mornings are often hectic, a one-bowl meal is ideal. Whether you’re squeezing in an early workout, getting the kids out the door to school, or racing to work, you’re likely to need some morning meal inspiration. That’s where I come in!
Here are four nutrient-dense breakfast bowl recipes that are simple to make and will keep you energized throughout the day. These recipes provide an ideal mix of protein, carbohydrates, and other nutrients essential for muscle repair, energy metabolism, and combating fatigue.
And if you don’t have time to top and enjoy the smoothies as a bowl, they’re just as delicious and effective in a glass to go!
Mixed Berry Avocado Smoothie Bowl
This bowl is packed with antioxidants, fiber, and omega-3s, so it’s both delicious AND healthy! Blueberries and strawberries are rich in flavonoids called anthocyanins, which may play a role in preventing lifestyle-related diseases such as cancer, diabetes, and cardiovascular disease. Berries in general are also rich in antioxidants and fiber, so they’ll help fight free radicals and keep you regular 😉 Adding to the power-packed punch of this bowl, avocados are chock-full of vitamins, folic acid, and phytosterols. Studies show that diets rich in phytosterols can lead to the reduction of total cholesterol as well as LDL (aka bad) cholesterol.
- 1/3 cup unsweetened coconut milk
- 1 cup frozen organic mixed berries
- 2 tbsp unsweetened organic applesauce
- 1/4 ripe avocado
- 1 tsp raw organic honey
- 1 serving vanilla protein powder
- Top. [Pictured: blueberries, sliced strawberries, and chia seeds.]
Chocolate Blueberry Cashew Smoothie Bowl
While cashews are known for being full of heart-healthy monounsaturated fat, they are also rich in vitamins like riboflavin, pantothenic acid, thiamin, and niacin. Studies suggest that increasing consumption of nuts decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.
- 1/3 cup vanilla unsweetened cashew milk
- 1/2 cup frozen blueberries
- 1/2 frozen sliced banana
- 1 serving chocolate protein powder
- Top. [Pictured: granola, sliced strawberries, blueberries, Bare Snacks coconut chips, and Navitas Organics goji berries.]
PB & Peach Proats
Rolled oats, like all whole grains, contain vitamins, minerals, phytochemicals, and fiber. Research has shown that eating whole grains lowers your risk of colorectal cancer, and the soluble fiber found in oats can also help lower blood cholesterol. Fiber is also important because it promotes proper bowel function and supports maintenance of digestive health. As for the toppings, peanut butter is an excellent source of unsaturated fatty acids, protein, carbohydrates, and other vital nutrients, while chia seeds are rich in omega-3s!
- 1/2 cup organic rolled oats
- 1 cup water or unsweetened vanilla almond milk
- 1 serving vanilla protein powder
- 1/2 peach, sliced
- 1 tbsp organic peanut butter
- 1 tsbp organic chia seeds
- Bring water or almond milk to a boil in a small saucer.
- Add oats and return to a boil.
- Reduce heat to medium and let simmer for about 5 minutes, stirring frequently, until oats and liquid are fully mixed.
- Stir in protein powder. Top with sliced peaches, peanut butter, and chia seeds. I also added coconut chips and cinnamon.
Coconut Cacao Cold Brew Smoothie
Some studies show that coingestion of caffeine with carbohydrates enhances rates of post-exercise muscle glycogen accumulation, which means you recover faster! In addition to its abundance of antioxidants, cacao powder also includes minerals such as magnesium and iron. Magnesium helps reduce pain and fatigue, while iron helps your body produce healthy oxygen-carrying red blood cells. Bananas also provide several nutrients, including complex carbohydrates for fuel, as well as potassium and other electrolytes for fluid balance and muscle contraction.
- 1/3 cup cold brew (or chilled coffee)
- 2/3 cup unsweetened coconut milk
- 1 tbsp pure maple syrup
- 1 frozen sliced banana
- 1/2 cup ice
- 1 serving serving of chocolate protein powder
- Top with shredded coconut and cacao nibs.