Healthy Breakfast • 5 Recipes to Start the Day Right

Many people skip the first meal of the day, either for lack of time or ideas. Such mornings are now a thing of the past with these five recipes for a healthy breakfast! These meals are quick to prepare and full of variety. And some of them will make meal prep a breeze!

1. Protein pancakes

These fluffy protein pancakes are perfect when you are short on time in the morning. Mix all the ingredients, cook the pancakes in a pan and garnish them with lots of fresh fruit. Get a big boost of protein to start your day.

One serving of pancakes (without topping) has 340 calories, 26 g of carbohydrates, 27 g of protein and 13 g of fat.

2. Zesty breakfast muffins

Hungry for something savory for breakfast? Then this low-carb recipe is just what you’re looking for. These muffins go great with a slice of whole-grain bread for an extra dose of complex carbohydrates. 

One breakfast muffin has 107 calories, 1.5 g of carbohydrates, 10 g of protein and 6 g of fat.

3. Creamy Mango Coconut Chia Pudding

This healthy breakfast with coconut milk, chia seeds, and mango is loaded with Omega-3 fatty acids, tastes delicious and is easy to prepare the night before. Save yourself some time in the morning!

One serving has about 420 calories, 38 g of carbohydrates, 7 g of protein, and 22 g of fat.

4. Baked oatmeal with fruit

This baked oatmeal with blueberries is packed full of fresh, natural ingredients. It keeps you feeling full and satisfied longer.

One serving of baked oatmeal has 215 calories, 16 g of carbohydrates, 7 g of protein and 13 g of fat.

5. Chocolatey banana smoothie

This vegan smoothie is not only a great post-workout drink, but a healthy breakfast, too. The smoothie is vegan, high in protein and a good source of carbohydrates and essential fatty acids.

One glass has 340 calories, 45 g of carbohydrates, 12 g of protein and 11 g of fat.

Here are a few tips for preparing the perfect healthy breakfast:

  • Get an early start on your “5-a-day”: Eating fruit and vegetables on a regular basis improves your health and reduces your risk of illness. Mix some baby spinach in your smoothie, garnish your pancakes with fresh fruit or try adding grated zucchini to your oatmeal. The more colorful your meals, the better!
  • Don’t forget about hydration: Your body loses water as you sleep. Therefore, it is important to replace these lost fluids in the morning. Are you aware of how much you should drink each day to stay hydrated? Calculate how much you need with the liquid requirement calculator.
  • Choose a good mix of macronutrients: A healthy breakfast with a good balance of carbohydrates, protein, and healthy fats keeps you feeling full longer.
  • Stick with complex carbohydrates: Always opt for foods high in complex carbohydrates (like oatmeal or whole-grain bread) in the morning. The fiber contained within keeps your blood sugar stable and ensures you won’t have to deal with cravings.


Julia Denner Julia is a dietician and sports nutritionist. Before she began her position as Communications Specialist at Runtastic, she spent several years working as a dietician in the surgical department at Vienna General Hospital. Julia is passionate about inspiring others to eat a healthy, balanced diet. View all posts by Julia Denner