6 of the Simplest, Cheapest and Healthiest Breakfasts.

6 of the Simplest, Cheapest and Healthiest Breakfasts.


  • Eating a healthy breakfast can help us manage our weight effectively by ensuring we do not get too hungry later in the day. A good breakfast also fuels the brain, helping us with both learning and memory function throughout the day.
  • Examples of easy-to-find, healthy breakfasts include boiled eggs, chicken breast, yogurts, whole grain bread, and soymilk. Additionally, cereal with milk and fruit, yogurt with added fruit, ready-made salads, black coffee, unsweetened drinks, low-sugar fruit juices and green tea are all great supplements to a breakfast meal.

Breakfast is a meal that we often tend to rush, resulting in many people skipping it altogether. Others only consume coffee until lunch time, at which point they feel so hungry that they end up overeating. For these reasons, eating a healthy breakfast can help us manage our weight effectively by ensuring we do not get too hungry later in the day. A good breakfast also fuels the brain, helping us with both learning and memory function throughout the day.

The following breakfasts are a great way to start the day:

1. Eggs

  • Eggs are full of nutritional value, including 13 types of vitamins and minerals, such as vitamin A, D, E, K and B (B2, 5, 6 and 12), folate, phosphate, selenium, calcium, zinc, lutein, zeaxanthin, omega 3, and choline.
  • One egg provides around 70 calories of energy and healthy adults can eat between 1–3 eggs per day. The healthiest way to prepare eggs is by boiling as steaming can reduce the vitamin content by up to 50%, while eating them raw or par-boiled increases the risk of contracting the salmonella bacteria or other microorganisms that can be dangerous to health.
  • The elderly and people with high cholesterol or blood pressure should only eat 3–4 eggs a week or stick to eating only the egg whites.
  • Type 2 diabetics can still eat 1–2 eggs per day as they are effective in managing blood glucose levels in this group of patients.
  • People classified as obese are advised to supplement their diet with eggs after research into type 2 diabeties and obesity found that eating just 2 eggs a day for a period of 6 weeks significantly reduced feelings of hunger and made participants feel full for longer than those who ate less than 2 eggs per day. The results were a 61% reduction in the Body Mass Index (BMI) of the 2-egg group and a 65% drop in body weight based on the research amidst those aged between 25-60 years old having a BMI of more or equal to 25, and less than or equal to 50 kg m-2. 
  • Eggs contain lutein and zeaxanthin, which are believed to reduce the risk of macular degeneration among adults and the elderly. Additionally, the choline and omega 3 found in eggs are thought to be significantly beneficial to cell production in the brain and retina, as well as in aiding mental development.
  • One large egg can contain 213 milligrams of cholesterol, which is two thirds of an adult’s recommended daily allowance (we are advised not to exceed 300 milligrams of cholesterol per day), but research has found that foods that are high in cholesterol do not have an impact on blood cholesterol levels. Instead, it is those foods that are high in sugar and saturated fats – or trans fats – like fatty meat, margarine and baked snacks, which are responsible for increasing a person’s risk of heart disease or elevating cholesterol levels.

2. Natural yogurt

  • Yogurts contain a whole host of probiotic microorganisms, including lactobacillus acidophilus, Bifidobacterium lactis, lactobacillus paracasein, and lactobacillus rhamnosus GG, which attach themselves onto the walls of the intestines and protect the body from other, more harmful microorganisms.
  • Approximately 80% of probiotic microorganisms provide a boost to the body’s immune system, as well as maintain a balance in the digestive system by aiding digestion, improving the absorption of nutrients, ensuring regular bowel movements, and inhibiting the growth of potentially harmful bacteria. Probiotics also ease the symptoms of allergies, reduce inflammation, and decrease cholesterol levels.
  • Healthy yogurts are those that not only contain probiotics but are also no more than 100 calories and contain less than 10 grams of sugar. Indeed, the best option is to select a 0% fat yogurt (this information can be found on the label).
  • In addition to protein, yogurts contain vitamin B2, which aids the neurological system, and vitamin B12, which plays an important role in red blood cell production.

3. Chicken breast

  • Chicken breasts are a favorite dish among those without much time on their hands because, in addition to being high in calories (energy) and protein, they are low in fat and can help the body to recover from exercise.
  • Just 100 grams of skinless chicken breast offers 120 calories of energy and up to 23 grams of protein, while only containing a mere 2.5 grams of fat. Moreover, chicken breast contains a whole range of vitamins, including vitamin B2, 3, 5, 6 and 12, which significantly improve neurological function and play a key part in the production of red blood cells.

4. Soymilk

  • Soymilk is no ordinary drink. In fact, many people turn to soymilk as a breakfast drink because it helps them feel fuller for longer. There are several different types of soymilk drinks available, including those made from bean curd or those mixed with grains, such as sesame seeds, which improve the flavor of the drink whilst also increasing the nutritional benefits.
  • Soymilk is especially suited to those with cow’s milk allergies or those with a lactose intolerance. These people are unable to digest lactose properly so soymilk makes for a great alternative.
  • In addition to being packed with protein, essential fatty acids, fiber, vitamins and minerals, soymilk also contains isoflavone, which strengthens bones by reducing degeneration, as well as provides nourishment for the skin. Additionally, the lecithin contained in soymilk nourishes both the brain and central nervous system.
  • The most crucial aspect to be aware of when selecting soymilk products is the amount of sugar they contain. The product should contain no more than 10g of sugar per container or serving. Soymilk drinks that are high in sugar could increase a person’s risk of developing diabetes or obesity in the future.
  • Soymilk drinks are suitable for everyone, except for those people experiencing issues with their breasts or uterus. Such people should consult a doctor before using these products.

5. Whole Grain bread

  • Many people may already have heard of bread made from whole grains of wheat (wholewheat bread), but whole grain breads made using whole grains are also beneficial to health. Examples of such grains include barley, wheat, oats, or a combination of whole grains. It is important to note that breads which contain treated grains are referred to as wheat bread or multigrain bread.
  • Wholegrain breads contain the following ingredients:
    • Bran, which makes up the outer crust and contains fiber, protein, iron, and vitamin B, which improves the body’s ability to transform glucose into energy.
    • Endosperm, which contains complex carbohydrates in addition to protein and vitamin B.
    • Germ, which is full of vitamin B and E, minerals, and phosphor nutrients that help fend off free radicals.
  • 100 grams of whole grain bread provides 250 calories of energy, and there are approximately 4 grams of fiber per slice, which is crucial for healthy bowel movements. These breads also help us feel fuller for longer and reduce bloating, making it a great choice for those looking to lose weight. Furthermore, the fiber contained in whole grain bread can help lower cholesterol.

6. Bananas

  • 100g of banana (approximately one medium sized banana) offers 132 calories of energy in addition to carbohydrates, fibers, vitamins, and minerals, including vitamin A, several types of vitamin B, vitamin C, calcium, phosphorus, iron, and beta-carotene.
  • The potassium and magnesium contained in bananas play a crucial role in managing blood pressure, which is vital to maintaining a healthy cardiovascular system.
  • Bananas are also full of folic acid and iron, which are very helpful to pregnant women as they aid the growth and development of their unborn child as well as helps to prevent anemic episodes.
  • There are 3 types of sugar contained in bananas: glucose, fructose, and sucrose. These increase the speed with which the body can process sugar, with glucose and fructose especially useful for their rapid absorption among those who require instant energy, while sucrose slowly releases its energy as it is gradually digested, meaning there are reserves available for use when necessary.
  • Bananas contain fructo-oligosaccharides (FOS) that includes both fructose and prebiotics, the latter of which provides nourishment for probiotics. This is because FOS is an indigestible carbohydrate, so it is transformed into food for probiotics, helping them in their duties within the intestines.

In addition to the breakfasts mentioned above, cereal with milk and fruit, yogurt with added fruit, ready-made salads, black coffee, unsweetened beverages or fruit juices, or green tea all represent great supplements to a healthy breakfast.

Look how easy it can be to find a cheap, healthy, and filling breakfast if we are selective despite being in a rush. However, always be sure that your daily diet consists of the 5 main food groups in moderation as a healthy diet means healthy dishes from breakfast to dinner.


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