A healthy breakfast every day helps maintain good health. 

Quite a few people are increasingly focusing on healthy breakfast at home instead of eating out at restaurants, but are afraid of taking time to prepare or don’t know what to do. If you are like that, don’t worry, you can refer to below 9 suggestions for a nutritious breakfast that is easy to prepare, economical and hygienic. 

1. Healthy breakfast with eggs

Eggs are a cheap and easy to find food that is rich in protein. Each egg contains about 6 grams of nutrients that help in muscle and protein synthesis. In addition, choline in eggs helps improve memory and concentration. Lutein and zeaxanthin in egg yolks protect eyesight very well, especially for people who often sit in front of the computer, making their eyes tired. Eating eggs in the morning also helps to lose weight!

1.1. Eggs and mushrooms – a harmonious flavor combination

The harmonious combination of eggs and mushrooms with a strange taste. 

1.1.1. Ingredient

• 1 egg
• 600 grams sliced ​​mushrooms
• 40 grams of kale
• 1/2 teaspoon oil
• 1/2 teaspoon minced garlic
• Kinds of spice

1.1.2. Making

Put the oil in the pan, wait until the oil is hot, then add the minced garlic and fry until golden brown. Then add the mushrooms and stir-fry until the mushrooms are soft, then add the kale and mix well. Tasting spices to taste. Crack the eggs into the pan, then let it sit for 1 minute, then turn off the heat.

1.2. Microwaved eggs – Healthy breakfast in 10 minutes

If you have a microwave at home, breakfast will be completed in a heartbeat with the following super-fast, super-simple recipe.

House has a microwave for what? Make delicious baked eggs right away! 

1.2.1. Ingredient

• A porcelain cup or a ceramic bowl for the microwave
• An egg
• Some spinach (spinach) chopped
• 1/3 cup milk
• 1 slice bacon
• Chopped Cheese
• Salt, pepper

1.2.2. Making

Put spinach in a cup (or cup), add about 2 teaspoons of water, wrap around the sides of the cup with plastic wrap, then put it in the microwave for 1 minute. After 1 minute, you take out the cup, crack the eggs, put all the remaining ingredients in the cup with a little salt and pepper. Mix ingredients well in a cup, cover with cling film. Then put the cup into the oven and rotate for another 3-4 minutes, then take it out and enjoy. After making this dish, you will find the usefulness of the microwave with your breakfast is huge. 

2. Healthy breakfast with bread

Bread containing high starch content will help provide enough energy for a long busy day, especially for those who have to work a lot. You should choose to eat breads made from whole grains, whole grains. Carbohydrates in bread are recommended by nutritionists to be 45-65% of total calories per day.

Eating bread in the morning is very good for the gut, reduces the risk of cardiovascular disease and is also very good for bones. In addition, breakfast with bread also helps improve mood very well because folate and folic acid in bread help keep the nerves healthy.

Bread is a nutritious food and is often served as a main course. 

2.1. Toasted avocado bread – a traditional dish indispensable in the breakfast menu

A healthy breakfast is available within minutes. Toasted avocado bread is the national breakfast of many countries around the world because anyone can prepare it for themselves with very simple ingredients and methods.

Toasted avocado bread is a “national” dish that is very easy to make. Internet photos

2.1.1. Ingredient

• 2 eggs
• 2 slices of toast
• 1 small avocado
• 1 teaspoon lemon juice
• Salt, pepper

2.1.2. Making

Mash the avocado with lemon juice and a little pepper. Half-cooked egg (depending on your preference). Place the slice of bread on a plate, let the butter puree on top, then place the egg on top. Sprinkle some salt and pepper, add some lemon juice if you like.

2.2. Pizza Bread – Classic breakfast with a bit of modernity

The “pizza” bread is a super nutritious and easy breakfast to make. 

• 2 slices of bread
• 1/2 bell pepper
• 1/2 carrot
• 1/2 potato
• 1 teaspoon cooking oil or butter
• Cheese
• Ketchup
• Salt, sugar, pepper

2.2.2. Making

Bell peppers, carrots, potatoes cut into thin squares. Heat a pan, add oil or butter, then add bell peppers, carrots, and potatoes and sauté until soft. Seasoning to taste. Spread butter and tomato sauce on the bread. Arrange bell peppers, potatoes, and carrots. Spread the cheese on top, then put it in the oven for 3-4 minutes until the cheese is melted, you can take it out and enjoy.

3. Healthy breakfast with fruits

These fruits contain low sugar but provide a lot of good nutrients for the body such as strawberries, bananas, blueberries, watermelons, etc.. Drinking a glass of fruit juice after every breakfast is also a good thing. provide adequate nutrients for the body.

3.1. Fruit oat yogurt – breakfast according to your preference and still healthy

3.1.1. Ingredient

Depending on personal preferences and where you live, you can choose to change fruits and nuts for your breakfast menu. This is a breakfast based on the Greek Healthy Breakfast recipe – quick to prepare but provides enough protein for the body.

You can choose your favorite nutritious fruit to make breakfast more attractive. 

• 1 box of yogurt
• 1 banana
• 3 fresh strawberries
• 1/2 kiwi fruit
• About 10 blueberries
• 4-5 tablespoons oats
• Chia or sunflower seeds (or other seeds if available)

3.1.2. Making

Cut the fruit into bite-sized pieces. Pour yogurt into a cup or bowl. Then put the oats on top, arrange the fruit beautifully, put the chia seeds on top and we’re done, you’re done! Both eye-catching and delicious at the same time!

3.2. Banana pancakes for the day you don’t know what to eat

If you don’t know what to eat, go to the kitchen and make banana pancakes! 

3.2.1. Ingredient

• 1 banana
• 1 egg
• 5 large spoons of oatmeal
• 1 teaspoon salt
• 1 teaspoon cinnamon powder
• honey
• Decorative fruit (banana, strawberry, blueberry, …)

3.2.2. Making

• Use a spoon to mash the banana. Then put the eggs, oats, salt and cinnamon in a large bowl, mix well. Put the banana puree into the bowl and mix with the egg mixture earlier.
• Put the pan on the stove, keep the heat low, wait until the pan is hot, then spread a thin layer of oil on the pan. Spoon a large spoonful of cake mixture into the pan, spreading the cake evenly. Wait for about 2 minutes, then flip the cake, wait another minute, then take the cake out on a plate.
• Do the same with the rest of the mixture. Stack the cake on a plate, add honey to your liking, and garnish with sliced ​​blueberries, bananas or raspberries.

4. Healthy breakfast with vegetables

To make a healthy breakfast, clean vegetables are indispensable. 

The vitamins and fiber in vegetables are essential nutrients in the body. If you want to have a healthy body and have a beautiful skin, slow aging, you should eat a lot of vegetables. Every morning when we wake up, we are often very slow and sluggish, that is because after a long evening, our body has to use up the stored sugar due to not being provided with more energy. The sugar content in tubers is a perfect source of energy for the body every morning. Combining breakfast with fresh vegetables will help the circulatory system in the body work smoothly.

4.1. Vegetable soup for a busy day

If you have a lot of leftover tubers in your kitchen cupboard, why not combine them into a nutritious soup the next morning?

4.1.1. Ingredient

• 1/2 carrot
• 1/2 potato
• 1 egg
• 2 teaspoons tapioca flour
• Chicken broth
• Some celery
• Kinds of spice

4.1.2. Making

• Diced carrots and potatoes then put in a pot of stewed broth.
• Crack the eggs into a bowl and stir well, dilute the tapioca starch with plain water, chop the celery.
• Wait for the tubers to soften, then pour all the remaining ingredients into the pot, season to taste and stir for about 1 more minute, then turn off the heat. Note that slowly pour the eggs into the pot so that the eggs do not clump. Ladle the soup into a bowl and sprinkle some pepper and you’re good to go!

4.2. Vegetable egg salad

4.2.1. Ingredient

• 200 grams of lettuce
• 1/2 avocado
• 1/4 eggplant
• 1/4 onion
• 2 boiled eggs
• 4 cherry tomatoes (or 1/2 regular tomato)
• 1 teaspoon lemon juice

4.2.2. Making

Diced onion and eggplant, put in a hot pan and stir. Thinly sliced ​​avocado to eat. Then put all the vegetable ingredients in a large bowl, mix well. Finally, halve the hard-boiled eggs to top and enjoy.

5. Healthy breakfast with beans

Breakfast is healthy and friendly even for those who are vegetarian. Beans are a rich source of protein. Eating legumes regularly is good for the heart because beans can lower cholesterol, helping to reduce the risk of cancer. Beans also contain antioxidants called polyphenols, which prevent free radicals to help the brain work better, help us stay alert and focused.

5.1. Ingredient

• 200 grams of boiled black beans 
• 1/4 tomato
• 1/4 onion
• 1/2 teaspoon minced garlic
• 2 teaspoons olive oil
• 1 teaspoon lemon juice
• 1/4 avocado
• 1/4 teaspoon cumin powder
• 1 slice of bread
• Coriander, pepper
• Kinds of spice

5.2. Making

• Tomato, diced onion.
• Mix tomato, half onion, lemon juice and 1 tablespoon olive oil in a bowl, set aside.
• Heat the pan, add the remaining tablespoon of olive oil to the pan, then add the remaining onion and sauté until soft, then add the garlic and sauté for another 1 minute, then add the cumin powder.
• Add the beans and the bowl of tomatoes mixed earlier, stir gently, cook for about 2 minutes, then add finely chopped cilantro and turn off the heat.
• Place a slice of bread on a plate then ladle the mixture in the pan over the cake, place a few slices of butter and enjoy.

6. 5 principles to help you have a healthy breakfast

6.1. Don’t eat breakfast too early or too late

Eating breakfast as soon as you wake up or eating breakfast too early without paying attention to the time easily causes intestinal damage. Because after an evening, although the other organs are in a state of rest and recovery, the digestive system still has to work to “process” our dinner before. Near morning is the time when the digestive organs are rested, if we eat breakfast too early at this time, it will cause the intestines to work overload and not recover in time.

Eating breakfast too late makes the body unable to recover energy, leading to fatigue and affecting the stomach.

The best time for breakfast is from 7-8 am. If you have to eat breakfast earlier than this time, drink a glass of water 20-30 minutes before eating and try to eat as slowly as possible.

6.2. Drink water before eating

When we wake up, our body is always in a state of physiological dehydration. Drinking a glass of water will help your intestines be “cleaned up” cleaner and more comfortable.

6.3. Avoid eating too much greasy food in the morning

Eating fried, greasy foods can make your stomach bloated and difficult to digest. Fried foods also distract you and carry a feeling of heaviness throughout the day. Regularly maintaining this habit will be prone to obesity and cancer.

6.4. Do not eat cold or spicy food in the morning

These foods are very harmful to health if eaten in the morning – when the stomach is very weak and sensitive. Not to mention in the morning, the muscles, nerves and blood vessels of the body are still in a state of contraction, eating cold food at this time easily makes it difficult for blood to circulate and affects the throat.

6.5. Eating just enough is the best

Not only for breakfast but for all meals of the day, don’t eat too much or too little. A breakfast with a sufficient portion will help you provide enough energy and still maintain a comfortable state until noon.

Having a healthy breakfast will help you become “superheroes” who can function all day long. No matter how busy you are, never skip the most important meal of the day! We  hope the above recipes can help you prepare yourself healthy breakfasts and ensure safe hygiene, serving a healthy life to stay young and beautiful. Follow the page to update more delicious dishes every day!