14 Quick Healthy Breakfast Ideas, Tips & nutrition facts

14 Quick Healthy Breakfast Ideas, Tips & nutrition facts


Breakfast in the morning can make and spoil your day.

Healthy Breakfast Ideas: It is said that you should never stop taking breakfast in the morning. This is the most important mile on the whole day, in which you can keep yourself healthy by eating a full stomach. Many times it happens that we eat anything in a hurry to go to the office in the morning. Like butter parantha, noodles prepared in oil or deep fry.

Which is one of the most useless miles for breakfast in the morning? Breakfast in the morning can make and spoil your day. If you eat breakfast every day and take nutritious diet instead of eating anything, then you can see the importance of doing this yourself. You stay empty stomach all night long. When you have to eat healthy breakfast in the morning, it works to strengthen the body’s system by charging your body. we will give you healthy breakfast ideas, tips & their Nutrition facts.

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A lot of energy is required to work throughout the day. This energy comes from nutritional & healthy breakfast ideas only. Therefore, you should be careful about your breakfast, because it affects health a lot. Know ideas about how you can become your breakfast healthy

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Food for Healthy and Nutritious Breakfast

Boiled Eggs: Boiled Eggs are very healthy food. You can use them in your daily breakfast. You can make them easy & quick. They contain lots of nutrients.

quick breakfast ideas
Egg for breakfast

Nutrition Amount Per 100 Grams

  • Calories —————————— 155 gram
  • Fat ———————————— 11 gram
  • Cholesterol ———————— 373 mg
  • Sodium ——————————- 124 mg
  • Potassium ————————– 126 mg
  • Carbohydrate ——————— 1.1 gm
  • Protein ——————————– 13 gm

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Yogurt : Yogurt is a very healthy food. It contains most of the nutritions element.

fast breakfast ideas

Nutrition Amount Per 100 Grams

  • Calories —————————— 59 Gram
  • Fat ————————————- 0.4 Gram
  • Cholesterol ————————- 5 mg
  • Sodium —————————— 36 mg
  • Potassium ————————— 141 mg
  • Carbohydrate ———————- 3.6 gm
  • Protein ——————————– 10 gm

Coffee: If you are on diet then you should use coffee in your daily breakfast. Because it contains caffeine which can energize you. It doesn’t have calories, cholesterol and fat.

Healthy breakfast

Nutrition Amount Per 100 Grams

  • Calories ————————————– 0 gm
  • Fat ——————————————— 0 gram
  • Cholesterol ——————————– 0 mg
  • Sodium ————————————- 2 mg
  • Potassium ——————————— 49 mg
  • Carbohydrate —————————- 0 gm
  • Protein ————————————- 0.1 gm
  • Caffeine ———————————— 40 mg

Oatmeal Food: Oatmeal is very nutritious. They contain rich antioxidants. Oats are very light breakfast. You can add fruits in oatmeal breakfast to make it delicious. Oats maintain your blood sugar.

Healthy breakfast ideas
how to make breakfast healthy

Nutrition Amount Per 100 Grams

  • Calories —————————— 67.9 gm
  • Fat ————————————- 1.42 gram
  • Cholesterol ———————— 0 mg
  • Sodium —————————– 48.7 mg
  • Potassium ————————– 60.2 mg
  • Carbohydrate ———————- 12.68 gm
  • Protein ——————————– 2.42 gm

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Chia Seeds: Chia seeds provide you with a huge amount of nutrients. Because they have very fewer calories. Chia seeds are full of antioxidants. It contains almost all carbohydrates. It has a big amount of good protein. Chia seeds have omega-3 fatty acids. You can use them in your daily breakfast

simple healthy breakfast ideas

Nutrition Amount Per 100 Grams

  • Calories —————————– 485.6 gm
  • Fat ————————————- 30.78 gram
  • Cholesterol ———————— 0 mg
  • Sodium —————————— 16 mg
  • Potassium ————————– 406.49 mg
  • Carbohydrate ——————— 42.01 gm
  • Protein ——————————- 17.05 gm

Berries: Berries are a rich source of antioxidants. It controls your blood sugar and insulin level. Berries are a high source of fibre. It also helps you to reduce your cholesterol level. You can prepare a healthy breakfast with them.

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Nutrition Amount Per 100 Grams

  • Calories ——————————– 57 gm
  • Fat —————————————- 0.32 gram
  • Cholesterol —————————- 0 mg
  • Sodium ———————————- 1 mg
  • Potassium —————————— 77.1 mg
  • Carbohydrate ———————— 14 gm
  • Protein ———————————- 0.07 gm
Healthy breakfast ideas

Nuts: As you know, nuts contain fat, fibre and protein. They have omega-6 and omega-3 polyunsaturated fatty acid. Nuts have a good amount of vitamins and minerals. You can use nuts in your daily breakfast.


Nutrition Amount Per 100 Grams

  • Calories ————————————– 607 gm
  • Fat ———————————————- 54 gram
  • Cholesterol ———————————- 0 mg
  • Sodium —————————————- 273 mg
  • Potassium ———————————— 632.1 mg
  • Carbohydrate ——————————- 21 gm
  • Protein —————————————– 20.07 gm

Green Tea: If you are on dieting then you must use green tea in your daily breakfast. It has a bioactive compound which helps you to improve your brain functions. Green tea helps you to reduce your fat and increase your physical performance.


Nutrition Amount Per 245 Grams

  • Calories ———————————— 2.5 gm
  • Fat ——————————————– 0 gram
  • Cholesterol ——————————– 0 mg
  • Sodium ————————————– 2.73 mg
  • Potassium ———————————- 20.1 mg
  • Carbohydrate —————————– 0 gm
  • Protein ————————————— 0.07 gm

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Protein Shake for Healthy Breakfast Ideas: Definitely if you are doing gym. Then your body needs protein which can help you to build up your muscles. Then you can use protein shake in your breakfast.

Protein Shake

Nutrition Amount Per 330 ml

  • Calories ———————————– 160.3 gm
  • Fat ——————————————- 4.5 gram
  • Cholesterol ——————————- 15 mg
  • Sodium ————————————- 250.3 mg
  • Potassium ——————————— 770.1 mg
  • Carbohydrate —————————- 7 gm
  • Protein ————————————– 25 gm

Fruit: Fruits are a very easy and rich source of vitamins, minerals. You should use at least one fruit in your breakfast. Every fruit has the different nutritional value a chart is given below which can provide you with the information.

Fruits Nutrition Chart
Fruits Nutrition Chart 1
Fruits Nutrition Chart
Fruits Nutrition Chart 2
Fruits Nutrition Chart
Fruits Nutrition Chart 3
Fruits Nutrition Chart
Fruits Nutrition Chart 4

Flaxseeds: As like nuts, flaxseeds have good and healthy. It contains protein, Lignans etc. Flaxseed helps us to lower the risk of diabetes, cancer and heart problems. This is best for your breakfast.


Nutrition Amount Per 1 Tbsp

  • Calories ———————————- 57 gm
  • Fat —————————————— 4.5 gm
  • Cholesterol —————————— 2.5 mg
  • Fibre—————————————— 2.9 gm
  • Magnesium —————————— 2.7 mg
  • Carbohydrate ————————— 3.1 gm
  • Protein ————————————- 2.1 gm

Cottage Cheese: Cottage cheese is a very rich source of calcium and mineral. It is very helpful for our tooth and bone health. It also helps us in reducing blood pressure and cancer-related problems.

Cottage Cheese

Nutrition Amount Per 113 gram

  • Calories ———————————— 98 gm
  • Fat ——————————————– 2.8 gram
  • Cholesterol ——————————– 11.4 mg
  • Sodium ————————————– 372.9 gm
  • Potassium ———————————- 95.3 mg
  • Carbohydrate —————————– 4.12 gm
  • Protein ————————————— 12.9 gm

Milk: Milk is a fully complete meal. If you are taking a glass of milk in your breakfast. Then it helps you with all needs. It contains all vitamins and minerals in it. Only vitamins C is not in milk.


Nutrition Amount Per 100 gram

  • Calories —————————————- 42.3 gm
  • Fat ———————————————— 0.99 gram
  • Cholesterol ———————————— 5.4 mg
  • Sodium —————————————— 43.8 gm
  • Potassium ————————————– 150 mg
  • Carbohydrate ——————————— 4.98 gm
  • Protein ——————————————- 3.42 gm

Juice: Every juice has a different property in it. But this can a morning starter. We are giving you a mixed juice nutrition chart below.


Nutrition Amount Per 100 gram

  • Calories ————————————- 54.3 gm
  • Fat ——————————————— 0.01 gm
  • Cholesterol ——————————— 0 mg
  • Sodium ————————————— 2.1 gm
  • Potassium ———————————– 41.78 mg
  • Carbohydrate —————————— 12.82 gm
  • Protein —————————————- 0.21 gm

Women try every morning to make tasty-nutritious breakfasts for their family members so that everyone is healthy. But often they do not snack properly and at the right time. Sometimes they eat the rest of the night food in the morning. Due to this, the health of women is badly affected, they are vulnerable to diseases. To avoid this situation, it is important that women also have a nutritious breakfast every morning.

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Breakfast Tips: What to eat and what not to eat in the morning

What should we eat in your breakfast

  • Morning breakfast should be protein-rich, for this, take milk and milk products.
  • Take green vegetables, juices, fruits, eggs, nuts in breakfast.
  • Cut your favourite fruit into small pieces and blend it in a blender with 1 cup milk, 1 tablespoon sugar. Add honey to this fruit shake. Take this shake with breakfast, it is very nutritious.
  • Soaked black gram, tomato, onion and lemon salad can also be taken for breakfast.
  • Bread upma, poha, semolina upma, steamed semolina idli is also a healthy breakfast.
  • Sweet porridge of milk, salty vegetable porridge, milk – cornflakes is also healthy breakfast options.
  • You can make chaat by adding cucumber, cucumber in sprouted moong dal in the morning, it is also a healthy breakfast option.
  • Try to make your breakfast less fat, use less ghee and butter in it.
Healthy Breakfast ideas

What not to eat in breakfast

  • Very fried food in your breakfast
  • Do not consume roast or junk food.
  • Do not eat the remaining night food in your breakfast. This affects health.

Now, you know the idea of how can you make a healthy breakfast. How you are making your breakfast healthy. Give your suggestion in the comment box. So, others can use them.

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1 Comment

  1. bathroom scales Reply

    f you are not concerned with health and fitness, it’s easy to overlook how many decisions are made each and every day that deal with these topics. From the moment we wake up until we go to sleep there are a substantial number of choices that are in our daily path. It is these specific instances each day where the decisions we make will determine if our health is improved or if it will get a tad be worse with each negative choice that is made. Are you really concerned with losing weight? Do you really want to get fit? Whatever reason you have for striving towards a fitness goal, think of each day as though you are on a path to a healthy life. Now this path you are on may be a short one or a lengthy path all depending on your current state along with how well you stick with making healthy choices along the way. Unfortunately detours often occur, sometimes even u-turns that lead you away from your destination and this is what needs to be avoided. Again if you truly want to reach your goal, then these are the types of moments that shouldn’t occur. If you find detours and/or u-turns occurring especially when first starting out, these are the specific moments you need to focus on improving or you may quit altogether. Detours are usually found in the form of fast food or restaurant meals, inappropriate snacks or beverages, and consuming excessive portion sizes. These are definitely setbacks you need to prevent from happening. If they don’t stop occurring, then detours may end up completely derailing you from your original plan. U-turns on the other hand are far worse than the minor setback of a detour. With a u-turn, you are actually completely abandoning healthy nutrition and exercise and instead opt to eat fattening portion sizes regularly on the couch, arm chair recliner, or in the bed.

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