Fitness
Asterisk 5 Simple, Yet Healthy, Breakfast Ideas
23/03/2018 The Fit Hijabi in Fitness /

These are simple, yet healthy breakfast ideas you can make in advance for any occasion, especially with Ramadan coming up!

With these tips from a Muslim registered dietitian Nour Zibdeh, you’ll have a healthy breakfast planned in no time.

Nour has five rules to a healthy breakfast: fiber, protein, fats, fruit/vegetables, and drink 2 glasses of water!

Fiber helps keep you full and your gut stay regular!

So where’s the fiber?

According to WebMD the top 10 sources are:

Beans

Whole Grains

Brown Rice

Popcorn (plain no salt!)

Nuts (almonds, pecans, and walnuts have more fiber than other nuts.)

Baked potato (with skin)

Berries

Any cereal that has 5 grams of fiber or more in a serving counts as high fiber

Oatmeal

Vegetables

 

Protein delays hunger and provides energy!

So where’s the protein?

According to WebMD the top sources are:

Fish

Seafood

Poultry (skinless, light-meat)

Lean Beef (including tenderloin, sirloin, eye of round)

Milk (low-fat or skim)

Yogurt (low-fat or skim)

Cheese (fat-free or low-fat)

Eggs

Lean Pork (but us Muslim’s don’t eat that.. lol)

Beans

 

Fats, like fiber, keeps you full for hours!

So where’s the fat?

According to WebMD the top sources are:

Fish (salmon, mackerel, herring, lake trout, sardines, and albacore tuna are good sources of omega-3 fatty acids)

Avocado 

Seeds (pumpkin seeds, sunflower seeds, and sesame seeds)

Nuts (all nuts, but walnuts, especially, deliver heart-healthy fats)

Olive Oil

Eggs (a large, hard-boiled egg has 5.3 grams of fat, most from healthy fats)

Flaxseed

Beans

Omega-3-Fortified Foods (you can find enriched milk and eggs, bread, and breakfast bars)

 

Fruits/Vegetables

cause you need ’em!!

Water 

get those 8 glasses in

 

With all of these ingredients, you can make yourself the perfect breakfast! Below are some easy recipes that follow these!

1. Oatmeal Casserole

Simple Breakfast Casserole

Make this to feed a family or make in advance to heat in the microwave for quick easy breakfast!

Get the Recipe Here

 

2. Balanced Box

Simple Breakfast Box

This picture shows a perfectly balanced breakfast that anyone can make!

 

3. Bran Muffins

Simple Breakfast Muffins

Make these bran muffins for a grab-n-go breakfast!

Get the Recipe Here

 

4. Watermelon Smoothie

Simple Breakfast Smoothie

This smoothie can help you get in that extra protein and fiber

Get the Recipe Here

 

5. Fruit and Yogurt Parfait

Simple Breakfast Parfait

I love parfaits and will find any excuse to eat them.

Here’s a recipe to make these in advance

 

 

 

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