Make the start of every day a bit healthier by incorporating superfoods into your breakfast. Superfoods don't have to be complicated, fussy or even expensive. Pantry staples, like oats, are rich in fiber, which helps you stay full, maintain a healthy weight and reduce your risk of heart disease. Here, a week's worth of nutritious breakfast recipes that maximize nutrition without sacrificing time or budget.
Spinach & Egg Sweet Potato Toast: Use thick-cut sweet potato slices, which deliver a boost of fiber and vitamin A, instead of bread for your morning "toast." You can top the spud slab any way you like, but sautéed spinach and a fried egg add even more superfood power to the humble morning meal. Don't skip the hot sauce. It kicks the whole dish up a notch—and provides a bit of a wake-up call to you and your taste buds. Sriracha would also be delicious if you prefer the spicy-sweet combo.
Day 2: Berry-Kefir Smoothie
Berry-Kefir Smoothie: With 9 grams of fiber and 15 grams of protein, this blend-and-go smoothie will leave you satisfied and satiated until lunchtime. Packed with antioxidant-rich mixed berries and gut-healthy kefir, this easy smoothie is loaded with good-for-you nutrients and is ready in a quick five minutes.
Creamy Blueberry-Pecan Overnight Oatmeal: Overnight oats are a versatile and convenient make-ahead breakfast. This version provides 9 grams of protein and 6 grams of fiber, a nutrient that many people fall short on every day. Blueberries are the perfect sweet-tart companion for the hearty oats, but any berry would do. Top with toasted pecans for a pinch of crunch satisfaction.
Mini Quiches with Sweet Potato Crust: Portable, freezable, make-ahead friendly and nutritious. Sound too good to be true? They aren't. These mini quiches live up to the hype. Shredded sweet potatoes provide a fiber-rich base for these protein-packed egg bites. Diced ham and Cheddar cheese add salty hints (and more protein) to the sweet potato base. Don't like ham? You can use chicken or turkey.
Blueberry Almond Chia Pudding: Make this the night before, or up to three days ahead of time, for a healthy grab-and-go breakfast. This superfood chia pudding provides heart-healthy omega-3 fatty acids, plus a whopping 10 grams of fiber, about one-third of the daily recommended intake. Getting adequate daily fiber is important for your body for many reasons, and most people fall short. Fiber helps you feel full longer, which staves off cravings and prevents unnecessary snacking, and can help lower your cholesterol. Fiber also helps regulate your bathroom routine so you stay regular.
Cherry-Berry Oatmeal Smoothie: Oats and almond butter add a nutritious, nutty boost and improve the staying power of this smoothie so you can be satisfied all morning. Thank the strawberries and cherries for providing natural sweetness, plus a healthy dose of vitamin C. As a bonus, this recipe makes three servings so you can enjoy the health benefits multiple days in a row. Just freeze the leftovers in individual servings. Move a glass to the fridge before bed, and your breakfast will be nice and frosty when you wake.
Day 7: Vegan Smoothie Bowl
Vegan Smoothie Bowl: This spoonable smoothie uses a variety of fruits—and chia seeds—to maximize nutrients and provide 11 grams of fiber and more than a day's worth of vitamin C in one colorful bowl. Almonds join the chia seeds and deliver a good dose of healthy unsaturated fats—and satisfying crunch—to this silky fruit blend. Feel free to shake up the toppings and try different pairings of fruits, nuts and seeds.