You don't feel like spending your morning preparing breakfast, but you still want to eat healthy? Then you've come to the right place. In this article, we'll give you great tips on how to enjoy a healthy breakfast while sleeping in a little longer! And at the end, you'll also find some great recipes.
Healthy breakfasts from Verival – discover them here!
But first of all, we should explain why breakfast is so important and why you should never skip it from your morning routine.
Why is a healthy breakfast so important?
Breakfast is known to be the most important meal of the day. And that makes sense. Our body uses almost 50 percent of our basal metabolic rate calories during the night, which means that our energy reserves are half empty in the morning.
That's why it's even more important to eat a healthy, nutritious breakfast in the morning. It's best to start the day with a boost of energy from healthy carbohydrates in the form of porridge or muesli. Your brain, muscles and organs need this to function!
Starting the day with a healthy breakfast helps keep your blood sugar levels constant throughout the day. You won't have to struggle with food cravings and an irrepressible desire for sweets anymore. This will also make it easier for you to maintain your weight or even lose a few pounds.
Discover our wide range of breakfast options!
So remember: Avoid stress in the morning, but don't skip breakfast! And the best way to do that is with meal prep. But...
What is meal prep, anyway?
Meal prep is short for “meal prepping,” which in turn stands for “meal preparation.” If you translate the English word into German, you already have a very simple explanation: meal prep is the preparation or pre-cooking of meals. And it's best to do that for the whole week ahead in one day! Pretty simple, right?
You can either prepare complete meals and freeze some of them, or you can prepare individual ingredients that will make meal preparation easier later on.
The advantages of meal prep
You will be surprised how much time you can save with meal prep. Not only because your breakfast is ready when you get up, but also because you have to go shopping less often. If you plan ahead, you won't buy unnecessary food that then goes bad in the fridge.
By the way, it will also be easier for you to save money because you no longer have to buy breakfast on your way to work or university. You will definitely eat healthier meals with your prepared food, since you certainly won't prepare any unhealthy ready meals 😉
Prepare healthy breakfasts – these tips will help you succeed!
Tip 1: Meal planning
The most important thing when preparing several healthy (breakfast) meals for the whole week is meal planning. A complete meal plan naturally includes a shopping list. You can also find this in the Weekly Meal Plan. As you have probably already seen, you can also enter the food that you already have at home and should use up. This way you can easily avoid wasting food and use up leftovers in a creative and tasty way!
Tip 2: Choose the right ingredients
Oats are a great basis for your various breakfast options! Oats are considered a local superfood and have many health benefits. The main reason why oats should not be missing from your breakfast is their high fiber content. Oats are a healthy filling food that will keep you going all day long!
Now for the toppings. These are particularly important for flavor and should definitely not be missing from your meal-prep breakfast. You can experiment and try out new things. For example, you can prepare the oatmeal base for the whole week on Sunday and then just add different toppings in the morning – whatever you feel like! J
Berries are perfect as a topping. Including berries in your breakfast is a healthy choice whether you go for strawberries, raspberries or blueberries. They also taste delicious and you can sweeten your breakfast naturally without added sugar!
Nuts are also an essential part of a healthy breakfast. They are a good source of plant-based protein and contain healthy fats that are essential for our body.
Organic nuts from Verival – discover them here
Nuts also give your breakfast a delicious crunch. They will be even crisper and tastier if you roast them briefly in a pan. You can easily make a supply of them by roasting several nuts at once and then storing them in a container. Alternatively, you can also make various nut butters, such as cashew butter or peanut butter.
Our quick-to-prepare strawberry chia porridge already contains wholegrain oats, nuts and strawberries, making it the perfect base for your daily porridge!
Tip 3: Combine the ingredients properly
You already know that carbohydrates, proteins and fats should not be missing from your breakfast. But the right combination of ingredients in your breakfast is also essential.
If you take these combinations into account, nothing stands in the way of a successful and energetic day:
- Cottage cheese, oats, nuts & seeds are healthy and filling with a high protein content.
- Oats & berries help you to overcome your morning tiredness.
- Cashew nuts & cranberries lift your mood.
- Seed mixes & walnuts have an anti-inflammatory effect and strengthen your immune system.
Tip 4: Use the right containers
After you've prepared your breakfast dishes, put them in containers that take up as little space as possible. This way, you'll have plenty of room for other foods in your fridge and you'll be able to find what you need easily. Plus, if you want to take your breakfast to work or university, small and light containers are a real advantage!
Ideas for meal prep breakfast recipes
The following 3 recipes are perfect for meal prep because they keep well in the fridge and taste extremely delicious. You'll love them!
Overnight Oats Basic Recipe – no added sugar
The basic recipe for overnight oats is super simple – you only need 2 ingredients.
Preparation time 2 min.
Total time 2 hrs
Servings: 1 serving
Calories: 150 kcal
Ingredients
- 4 tbsp rolled oats (about 45 g rolled oats) or Verival Overnight Oats
- 80 ml milk, water or a plant-based alternative (e.g. soy milk)
- Toppings of your choice: berries (blueberries, raspberries, etc.), nuts, nut butter, dried or fresh fruit, bananas, apples, grated coconut, etc.
Preparation
- Put the water, milk or plant-based alternative in a glass with the oats and stir well.
- The mixture is then left in the fridge overnight or for at least two hours.
- Then stir well again and enjoy.
- If you like, you can refine your overnight oats with toppings of your choice.
Tip
Tip: We recommend refining your overnight oats recipe with honey, cinnamon, turmeric, agave syrup or maple syrup and adding fruits, nuts and seeds. Every now and then, a few grated chocolate chips are okay as a sweet refinement. If you use gluten-free oats, this meal is also a great option for people with gluten intolerance.
Nutritional information
Calories: 150 kcal
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