No doubt a lazy morning in your PJs lingering in the kitchen is time well spent. You can’t beat a fresh batch of pumpkin spice pancakes, Mediterranean diet-approved eggy tortillas, or zucchini and cheddar keto waffles on a Sunday morning. During the week though, coming up with healthy, easy breakfast ideas can feel like more of a chore. But we found a few doctors who want you to know that breakfast doesn’t have to be an elaborate affair to be good for you—and that, yes, it is important to eat something.
“Breakfast is the perfect opportunity to ensure you start your day off with a nutritious foundation,” says Jaclyn Lewis Albin, MD, the director of the culinary medicine program at UT Southwestern Medical Center. She recommends including a serving of fruit or veggies at the morning meal, as it’s so important to get enough of them. “Research shows longevity and many health benefits from increasing the number of servings of fruits and veggies we eat in a day. While there’s an increase in health benefits for all the way up to eight servings a day, I advise patients to aim for a more practical five to six servings,” she says. “Even that takes intentionality and planning, so it’s important to start at breakfast.”
This is one of Dr. Albin’s go-to breakfasts when she wants to something crunchy. “Try a handful of pecans or walnuts,” she suggests. “They pair particularly well with apple and are full of healthy fats and nutrients.”
This is another one of Dr. Albin’s fave breakfasts—another way to get a good serving of healthy fats in the morning. “Scramble an egg or two and top generously with your favorite salsa,” she says. “Salsa totally counts as a vegetable!” Just be sure to choose one low in sodium.
If you have more time, Dr. Albin recommends this make-ahead breakfast. “Simply mix a half cup of oats with half a cup of your favorite milk, whether dairy or plant-based,” she says, adding you can make it in bulk to eat all week.
ChefMD founder John La Puma, MD, recommends this two-ingredient breakfast full of healthy fats. You can either make your eggs scrambled and mix in the avocado or get creative and cook the avocado with the egg cracked and cradled inside it.
Think you know all there is to know about avocados? Think again:
For a quick hit of protein that will keep you full for lunch, Dr. La Puma recommends slathering a few sticks of celery with almond butter. It takes into account Dr. Albin’s recommendation of getting a serving of veggies in the morning, too.
Dr. La Puma recommends this power combo for the mix of fiber (from the seeded rye bread) and healthy fats, from avocado. Guac isn’t just for your tacos!