Healthy breakfast and lunch recipes?
- Thread starter Keldi
- Start date
Overnight oats are really simple (or difficult if you like) and filling - you can add anything you like to them too - fruit, nuts, ect. Plus you make them the night before, so if time is an issue, it helps. Here's some examples; x, vid
Smoothies are another one, you can pack in a lot of fruit (and thus, a lot of energy) really quickly. Also smoothie bowls; vid
Protien pancakes are good, filling too! or just regular pancakes, you can use things like oats (ground) instead of flour in recipies to make them healthier, and topped with fruit, nuts or peanut butter - they can be super filling and tasty!
One thing I'm really liking lately for breakfast or lunch is fried mushrooms (and sometimes other veg), on toast, I use seeded bread, there's more protein and energy that way, plus it's "healthier". Avocado on toast is another one too.
(A lot of the recipes use a lot of expensive ingredients but they're super easy to simplify).
Smoothies are another one, you can pack in a lot of fruit (and thus, a lot of energy) really quickly. Also smoothie bowls; vid
Protien pancakes are good, filling too! or just regular pancakes, you can use things like oats (ground) instead of flour in recipies to make them healthier, and topped with fruit, nuts or peanut butter - they can be super filling and tasty!
One thing I'm really liking lately for breakfast or lunch is fried mushrooms (and sometimes other veg), on toast, I use seeded bread, there's more protein and energy that way, plus it's "healthier". Avocado on toast is another one too.
(A lot of the recipes use a lot of expensive ingredients but they're super easy to simplify).
tiffanistarr
🌈🐚🌊🐚🌈
for breakfast I rotate between the menu of: smoothie bowl, oats, omelet, or a breakfast sandwich,
the smoothie bowl is just as you'd imagine lots of yummy berries, a handful of spinach or kale & some almond milk (I use semi sweet). I blend all that up put it an bowl and on top I add some fruit, granola, and chia seeds. It's so delicious and helps sustain my energy.
The oatmeal much like the poster above me is over night oats i usually add in some fruit or if I want something a little sweeter i add in some cinnamon and a little brown sugar and pair it with an apple!
The omelet is also pretty self explanatory lol I use egg whites with either vegan bacon or vegan sausage. I add in some veggies like onions, peppers, sometimes mushrooms and sprinkle a tiny bit of cheese on it!
The breakfast sandwich is similar to the omelet but I make these a few days in advance in store them in my freezer. I use a high fiber whole grain English muffin so I can get the healthiest bang for my carb buck. If I'm going to take in a decent amount of carbs I'd rather them be complex and come from whole grains and be higher in fiber then regular white bread or plain English muffins. Same with the omelet I use egg whites a little cheese and some veggie bacon. If you don't like vegan or soy products you can always omit for turkey bacon or turkey sausage. Equally delicious and a little bit on the healthier side. Still high in sodium so be cautious of that.
In the past I've also made up burritos in advance using the same ingredients as the muffin but instead of using the muffin I would use a whole wheat tortilla.
As for lunch I've had a salad everyday for lunch for YEARS every once in a while I'll treat myself to something else besides a salad but that's rare. If salads aren't your thing maybe you could make things like wraps, or bowls with some brown rice, chicken, and other veggies included in that, you could also do what I call a bistro box which is some kind of pinwheel, almonds, grapes, and carrots. Kind of like an adult lunchable lol. Often times what works for me because I'm usually not overly hungry come lunch, I have a smaller lunch (my salad) then a couple hours later I snack on some almonds or veggies.
Also water is your friend! Keep staying hydrated and drinking plenty of water throughout the day.
the smoothie bowl is just as you'd imagine lots of yummy berries, a handful of spinach or kale & some almond milk (I use semi sweet). I blend all that up put it an bowl and on top I add some fruit, granola, and chia seeds. It's so delicious and helps sustain my energy.
The oatmeal much like the poster above me is over night oats i usually add in some fruit or if I want something a little sweeter i add in some cinnamon and a little brown sugar and pair it with an apple!
The omelet is also pretty self explanatory lol I use egg whites with either vegan bacon or vegan sausage. I add in some veggies like onions, peppers, sometimes mushrooms and sprinkle a tiny bit of cheese on it!
The breakfast sandwich is similar to the omelet but I make these a few days in advance in store them in my freezer. I use a high fiber whole grain English muffin so I can get the healthiest bang for my carb buck. If I'm going to take in a decent amount of carbs I'd rather them be complex and come from whole grains and be higher in fiber then regular white bread or plain English muffins. Same with the omelet I use egg whites a little cheese and some veggie bacon. If you don't like vegan or soy products you can always omit for turkey bacon or turkey sausage. Equally delicious and a little bit on the healthier side. Still high in sodium so be cautious of that.
In the past I've also made up burritos in advance using the same ingredients as the muffin but instead of using the muffin I would use a whole wheat tortilla.
As for lunch I've had a salad everyday for lunch for YEARS every once in a while I'll treat myself to something else besides a salad but that's rare. If salads aren't your thing maybe you could make things like wraps, or bowls with some brown rice, chicken, and other veggies included in that, you could also do what I call a bistro box which is some kind of pinwheel, almonds, grapes, and carrots. Kind of like an adult lunchable lol. Often times what works for me because I'm usually not overly hungry come lunch, I have a smaller lunch (my salad) then a couple hours later I snack on some almonds or veggies.
Also water is your friend! Keep staying hydrated and drinking plenty of water throughout the day.
honeyblossom
🍃🌿🍂🌻🌸🌷
If you're having a problem with energy and it's not related to poor sleep quality or lack of exercise, then you're spiking your blood sugar too much with the foods you eat. Try eating things with low glycemic indexes.
Any simple carbohydrate will spike your blood sugar too high and cause a "sugar crash". Most breads will mess with your blood sugar, including whole wheat. Look for breads that are whole grain as they tend to be the lowest GI and the healthiest. And make sure to look for added sugar, as loads of healthy breads often contain added sugar. Always look for added sugar in pretty much everything you buy. Steel cut or rolled oats are a great low GI food, which is why a lot of people eat it.
I eat a lot of oatmeal/overnight oats with almond milk. Sometimes I add berries or other fruit. Sometimes I don't. If I'm not eating oatmeal, I'm eating coconut yogurt (greek yogurt is a good low GI food with great protein) with homemade granola (store bought stuff typically adds way too much sugar to be healthy) and/or berries, or chia pudding.
For lunches I usually eat leftovers of something I made the night before, like chili or curry, or I bring a wrap or a quinoa bowl. I tend to avoid white rice entirely and hate making brown rice because it never turns out for me. So I usually use quinoa, because it's low GI, and a great source of protein. I sometimes even use it instead of oatmeal and make blueberry quinoa bakes for breakfast. Quinoa is amazing.
What's really important though, is that each of your meals contain complex carbohydrates and proteins. If you have a meal too low in protein you're going to be tired. If you have a meal too high in carbs you're going to crash later. Limit junk food, make calories from beverages (soda, packaged juice, etc) a very rare treat, and check everything you buy for added sugars. Drink loads of water, get regular exercise, and try to get better sleep if your sleep is being disrupted by controllable things (not dark enough, too much blue light before sleep, noises, etc).
If you still feel tired in the morning after you've made healthy changes, speak to your doctor. It might be a sign of hypothyroidism, hypoglycemia, sleep apnea, anemia, or other medical issues that should be treated.
Any simple carbohydrate will spike your blood sugar too high and cause a "sugar crash". Most breads will mess with your blood sugar, including whole wheat. Look for breads that are whole grain as they tend to be the lowest GI and the healthiest. And make sure to look for added sugar, as loads of healthy breads often contain added sugar. Always look for added sugar in pretty much everything you buy. Steel cut or rolled oats are a great low GI food, which is why a lot of people eat it.
I eat a lot of oatmeal/overnight oats with almond milk. Sometimes I add berries or other fruit. Sometimes I don't. If I'm not eating oatmeal, I'm eating coconut yogurt (greek yogurt is a good low GI food with great protein) with homemade granola (store bought stuff typically adds way too much sugar to be healthy) and/or berries, or chia pudding.
For lunches I usually eat leftovers of something I made the night before, like chili or curry, or I bring a wrap or a quinoa bowl. I tend to avoid white rice entirely and hate making brown rice because it never turns out for me. So I usually use quinoa, because it's low GI, and a great source of protein. I sometimes even use it instead of oatmeal and make blueberry quinoa bakes for breakfast. Quinoa is amazing.
What's really important though, is that each of your meals contain complex carbohydrates and proteins. If you have a meal too low in protein you're going to be tired. If you have a meal too high in carbs you're going to crash later. Limit junk food, make calories from beverages (soda, packaged juice, etc) a very rare treat, and check everything you buy for added sugars. Drink loads of water, get regular exercise, and try to get better sleep if your sleep is being disrupted by controllable things (not dark enough, too much blue light before sleep, noises, etc).
If you still feel tired in the morning after you've made healthy changes, speak to your doctor. It might be a sign of hypothyroidism, hypoglycemia, sleep apnea, anemia, or other medical issues that should be treated.
idk why everyone says overnight oats I've tried that and 1. it taste disgusting 2. i'm hungry literally right after i eat it ahahah it's so unsatisfying :/
idk what you eat but I usually have a whole wheat bread toasted and i put avocado on it, then an egg on it and another egg on the side. you could also have 2 toast w/ avocado if you're really hungry in the mornings that alwayssss fills me up
idk what you eat but I usually have a whole wheat bread toasted and i put avocado on it, then an egg on it and another egg on the side. you could also have 2 toast w/ avocado if you're really hungry in the mornings that alwayssss fills me up
Technically, the peas DID have parents- the peas that were used for their seeds, if that makes sense.
I know you're implying to try avoiding meat, and that's awesome!
- - - Post Merge - - -
And thanks to everyone for the suggestions! I'll definitely pick up some of the stuff I'll need for some of these next time I go grocery shopping!
honeyblossom
🍃🌿🍂🌻🌸🌷
If you're hungry soon after eating your breakfast (or other meals) it's either one or a combination of the following problems:
1. You're not consuming enough calories. If you only eat one serving of oatmeal, that's not going to give you enough energy to do anything in the morning. You'll easily burn off those calories by getting ready for work/school and getting yourself there.
2. You're not adding protein to your breakfast (ie nuts, a protein based side, enough yogurt/milk in the oats, etc). I try for around 40g of protein in the morning. This way I know I won't be hungry until lunch. Some studies have shown that having a larger breakfast and a higher intake of protein causes less blood sugar spikes throughout the day.
3. You're adding too much sugar. (white sugar, brown sugar, agave nectar, honey, rice syrup, maple syrup, etc.) This is pretty self explanatory. You're spiking your blood sugar with too much of these things, causing a sugar crash.
4. You're not hydrating enough. I still don't know why this is a thing, but I guess it is.
5. You're not getting proper sleep. Not enough or poor quality of sleep can lead to increased hunger, especially an increased craving for simple carbohydrates and junk food.
6. You have a medical problem such as diabetes, over production of acid, a thyroid condition, etc.
If you're literally hungry RIGHT AFTER you finish eating anything, it's probably one or a combination of these things:
1. You have leptin resistance. Leptin is a hormone produced in fat cells that signals us to either eat or stop eating. Leptin resistance is common but no exclusive to obesity, but being obese greatly increases your risk for leptin resistance. In addition, some findings have concluded that high fructose corn syrup, triglycerides, and BPA might have a direct effect on leptin and leptin resistance.
2. You are simply eating your food too fast. It takes about 20 minutes for the signals from your stomach wall expanding and the levels of ghrelin dropping to form entirely and relay the message to the brain that it's time to stop eating. If you eat your food quickly, your body does not have the proper time it needs to send these signals. Additionally if you're a distracted eater, (watching TV, reading, etc) you're not giving your brain actual time to process mental satiety.
3. It's entirely in your head. If you're displeased with the food you ate, which it sounds like you were and oatmeal just isn't for you, then your body can force you into eating something it does like, because we're creatures of comfort and habit. In moments like this, you should drink some water or tea and have a bit of walk and reflect on the fact that you did just eat and you shouldn't be hungry. If you still feel hungry after an hour, eat.
4. You have a medical condition such as diabetes, a thyroid condition, a tapeworm or other parasite, or a side effect from a medication to name a few.
If anyone feels hungry all the time, this is a problem and should be addressed by a doctor.
If anyone feels hungry directly after they eat, this really should be addressed by a doctor, especially if it's a large meal and/or they are losing weight.
Also, overnight oats have a different texture than cooked oatmeal, but everyone is offering up the suggestion because it's such a healthy, filling food when it's done right and adjusted to each person's individual needs. When I first started making it, I did not add enough protein and was also hungry after eating it, albeit that was an hour later and not right after. Almost always the culprit when you feel hungry an hour or so after eating is a lack of protein and fiber. Add more to your diet and you'll feel fuller longer.
1. You're not consuming enough calories. If you only eat one serving of oatmeal, that's not going to give you enough energy to do anything in the morning. You'll easily burn off those calories by getting ready for work/school and getting yourself there.
2. You're not adding protein to your breakfast (ie nuts, a protein based side, enough yogurt/milk in the oats, etc). I try for around 40g of protein in the morning. This way I know I won't be hungry until lunch. Some studies have shown that having a larger breakfast and a higher intake of protein causes less blood sugar spikes throughout the day.
3. You're adding too much sugar. (white sugar, brown sugar, agave nectar, honey, rice syrup, maple syrup, etc.) This is pretty self explanatory. You're spiking your blood sugar with too much of these things, causing a sugar crash.
4. You're not hydrating enough. I still don't know why this is a thing, but I guess it is.
5. You're not getting proper sleep. Not enough or poor quality of sleep can lead to increased hunger, especially an increased craving for simple carbohydrates and junk food.
6. You have a medical problem such as diabetes, over production of acid, a thyroid condition, etc.
If you're literally hungry RIGHT AFTER you finish eating anything, it's probably one or a combination of these things:
1. You have leptin resistance. Leptin is a hormone produced in fat cells that signals us to either eat or stop eating. Leptin resistance is common but no exclusive to obesity, but being obese greatly increases your risk for leptin resistance. In addition, some findings have concluded that high fructose corn syrup, triglycerides, and BPA might have a direct effect on leptin and leptin resistance.
2. You are simply eating your food too fast. It takes about 20 minutes for the signals from your stomach wall expanding and the levels of ghrelin dropping to form entirely and relay the message to the brain that it's time to stop eating. If you eat your food quickly, your body does not have the proper time it needs to send these signals. Additionally if you're a distracted eater, (watching TV, reading, etc) you're not giving your brain actual time to process mental satiety.
3. It's entirely in your head. If you're displeased with the food you ate, which it sounds like you were and oatmeal just isn't for you, then your body can force you into eating something it does like, because we're creatures of comfort and habit. In moments like this, you should drink some water or tea and have a bit of walk and reflect on the fact that you did just eat and you shouldn't be hungry. If you still feel hungry after an hour, eat.
4. You have a medical condition such as diabetes, a thyroid condition, a tapeworm or other parasite, or a side effect from a medication to name a few.
If anyone feels hungry all the time, this is a problem and should be addressed by a doctor.
If anyone feels hungry directly after they eat, this really should be addressed by a doctor, especially if it's a large meal and/or they are losing weight.
Also, overnight oats have a different texture than cooked oatmeal, but everyone is offering up the suggestion because it's such a healthy, filling food when it's done right and adjusted to each person's individual needs. When I first started making it, I did not add enough protein and was also hungry after eating it, albeit that was an hour later and not right after. Almost always the culprit when you feel hungry an hour or so after eating is a lack of protein and fiber. Add more to your diet and you'll feel fuller longer.
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DivaBlueGirl
Senior Member
The website justbento.com has some really great nutricious recipes for lunch that you can easily pack for work or school since they are good at room temperature
I really enjoy smoothies, they're quick and you can pretty much put anything in them. My most recent smoothie obsession has been banana peanut butter. It's pretty much exactly what it sounds like, blended up bananas and peanut butter, although you can add milk/plant-based milk and your preferred sweetener (mine is maple syrup).
Dogeater909
98|INFP
Toast w avocado
it’s easy n tasty
so try it.
it’s easy n tasty
so try it.
MozzarellaSticks
(☞ﾟヮﾟ)☞ ANN PERKI
One raw potato
wait.... this literally sounds like a response to my comment and not the OP ?
I didn't ask for any advice in my comment so i'm confused ^^ ? maybe it got mixed up and you thought I was her idk haha
I am fine w/ what I eat for breakfast though (and all of my meals) i'm very satisfied after I eat (in case you were worried)
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