By Lindsey Joe, Registered Dietitian Nutritionist

There’s a reason why they say, “Breakfast is the most important meal of the day.” As a registered dietitian nutritionist, I always tell my clients that breakfast really does set the tone for the rest of your day. You want to start off strong, balanced, and ready to take on your tasks. Eating poorly can leave you feeling sluggish and tired before you've really begun.

Now, the best breakfast for you doesn’t have to be complicated. Ideally, a nourishing breakfast that provides long-lasting energy is well-balanced, meaning it contains:

  1. Low-fat protein (to sustain energy and prevent that mid-morning crash),
  2. Complex carbohydrates (for essential vitamins, minerals, and fiber), and
  3. Fruits and/or vegetables (to keep you feeling full)

If you usually skimp on any of these components, consider building a better breakfast to kick start your mornings. Here are five simple, balanced breakfast ideas for your busy week.

1. Freezer-Friendly Healthy Breakfast Tacos
Photo courtesy of Nourish Nutrition Co

Tacos continue to reign as one of the best foods ever. This make-ahead version is full of veggies and eggs. Just pop it in the microwave to add a delightfully healthy boost to any morning.

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2. Blueberry Oatmeal Greek Yogurt Muffins
Photo courtesy of Frugal Mom Eh!

No more store-bought muffins! This recipe is full of nutritious blueberries and oats and leaves out the oil and butter. Greek yogurt is used as a substitute to help keep these muffins light and fluffy, making them a nice low-fat breakfast or even snack item for the whole family. 

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3. Make-Ahead Veggie Egg Sandwiches
Photo courtesy of fannetastic food

This delicious dish comes with grains, protein, healthy fats, and produce. It's another great recipe to make on a Sunday night and eat all week. With only six ingredients, even those less confident chefs among us can whip these up in about half an hour.

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4. Fruit & Veggie Sheet Pan Pancakes
Photo courtesy of Super Healthy Kids

This easy and eye-catching pancake recipe includes zucchini, carrots, fruit, and whole wheat. You can swap out different berries, veggies, and even the pancake batter to really make it your own. It's the sheet pan that does the trick—making one, hot and healthy pancake for everyone to divvy up and enjoy together instead of spending time cooking pancakes individually.

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5. No-Sugar Added PB Banana Oatmeal
Photo courtesy of The Meal-Planning Method

For those who like a simple, no-nonsense breakfast, this oatmeal recipe is a great option. It's balanced with protein, potassium, and flax seed. Plus, there's no sugar added! Throw in some berries for extra flavor and antioxidants.

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Hungry for more?

Check out my recommendations for healthy breakfasts your whole family will love. You can also connect with a YMCA Registered Dietitian for nutrition counseling. We're here to help you meet your goals!