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7 Day Healthy Breakfast Plan: Easy to Make, Delicious to Eat

healthy breakfast plan

We all know that breakfast is the most important meal of the day. But more often than not, don’t we all skip it? It’s possible you’re rushing to work, the pantry is empty or you’re just not feeling hungry enough – and you end up not eating at all.

While you might want to grab a quick coffee and bagel on your way, it’s just not satiating or healthy enough. Skipping breakfast is more common than you think, and dangerous too. In fact, according to a study, people who skip breakfast regularly are about 21% more likely to have heart problems and 32% more likely to die from any cause compared to those who eat breakfast.

From my own experience, not having breakfast used to leave me drained and unfocused all morning. To turn things around without much effort, I now whip up a quick shake with banana, oats, milk, flax seeds, almonds, and a dash of coffee. It’s ready in no time, keeps me energized until lunch, and genuinely makes me feel great. I also snack on superfoods to enjoy some guilt-free munching.

For those who struggle to squeeze breakfast in their routine, this guide healthy breakfast ideas to keep you covered for the week. These meals are easy to make and yummy, fueling you for the day!

On a diet? Check out Keto and Paleo breakfast options!

Quinoa Fruit Salad | Chia Seed Pudding | Spinach & Cheddar Quiche | Avocado Toast | Mixed Berry Smoothie | Banana Oatmeal | Omelet | Key Takeaways | FAQs

Monday: Honey Lime Quinoa Fruit Salad


One of the easiest healthy breakfast ideas, the honey lime quinoa fruit salad is a refreshing addition to your diet. It combines the rich flavors of seasonal fruits with the nutrient-dense quinoa, packed with protein. It’s perfect for those looking for a breakfast options on their weight loss journey, thanks to its high fiber content and essential nutrients.

How to Prepare?

  • Start by boiling the quinoa for 15 minute and then cool it. Or, you can use pre-cooked quinoa.
  • Chop up the seasonal fruits or those that are already in your fridge. Some great options include berries, apples, peaches, pears and bananas.
  • Throw them in a bowl and top off with 1/3 cup of honey and 2 tbsp lime juice.
  • Mix it all up and enjoy!

Always on the move? Check out these on-the-go healthy snack options for busy people!

Tuesday: Chia Seed Pudding


If you’re looking for nutritious, delicious and simple breakfast ideas, then you have to try this chia seed pudding. There are several benefits of chia seeds. They’re rich in omega-3 fatty acids, fiber and protein, keep you feeling full for longer periods of time. This cuts down any unnecessary cravings. The best part is, it takes zero prep time and you can enjoy it on-the-go while losing weight!

How to Prepare?

  • Add ¼ cups chia seeds, 1 cup milk (skim, fat-free or any nut or vegan milk) and 1 tsp vanilla extra in a bowl.
  • Mix in 1 tbsp honey or maple syrup.
  • Stir and keep in your fridge overnight.
  • In the morning, top it off with some chopped, fresh fruits or a dash of cinnamon to make it even better.
  • Dig in with your spoon and enjoy!
  • Mix Ingredients: In a bowl, combine 1/4 cup of chia seeds with 1 cup of milk (almond, soy, or skim) and a teaspoon of vanilla extract for flavor.

Need some more no-prep simple breakfast ideas? Check out these 4 overnight oats recipes!

Wednesday: Spinach & Cheddar Quiche


Want breakfast options for weight loss? Then you need to get onboard with this spinach and cheddar quiche, perfect for those super busy mornings. Loaded with protein from eggs, good fats from cheese and antioxidants from spinach, this quiche satiates you for the day. The best part is – it’s perfect for those trying to lose some weight!

How to Prepare?

  • Add ½ cup chopped spinach and a splash of water in a mug. Microwave it for a minute and then drain.
  • Now, crack in an egg, ⅓ cup of milk, and ⅓ cup of cheddar cheese and mix it up.
  • Microwave this for 3 minutes or until the egg is done.
  • Season with salt and pepper and start devour!

Trying to eat healthy? Check out these under 500 calories lunch ideas!

Thursday: Avocado On Toast (With Egg)


You may have seen this trending a lot but it’s probably one of the best, healthy breakfast ideas to come from social media – yes, avocado toast with egg! With the healthy fats from avocados and, fiber and protein from eggs, this breakfast is not just tasty, it’s also incredibly nutritious!

How to Prepare?

  • Mash up 1 avocado with 2 tbsp lime juice, salt, cumin and cilantro.
  • Fry a sunny-side up or poach an egg.
  • Spread the avocado on a toasted whole wheat bread, place a tomato and then the egg and enjoy!

Want more protein in your diet? Check out the ideal protein diet for weight loss!

Friday: Mixed Berry Smoothie


Get your day rolling with a mixed berry smoothie, full of flavors and antioxidants. Berries like strawberries, blueberries, and raspberries are refreshing, which elevates your mood in the morning. They are also excellent for heart health and inflammation reduction.

How to Prepare?

  • Blend 1 cup berries, ½ banana, 1 cup low-fat or Greek yogurt and ½ cup of skimmed or low-fat milk. You can also use any other vegan milk.
  • Add 1 tbsp honey or maple syrup and blend some more.
  • Drink up for a day of unwavering strength!

Trying to build lean muscle while losing fat? Incorporate these protein smoothies in your routine – a perfect post-workout snack!

Saturday: Banana Oatmeal


For those Saturdays where you need a load of energy, try a bowl of banana oatmeal. This combination of fiber and essential nutrients is the perfect breakfast for weight loss and supports cardiovascular health while energizing you.

How to Prepare?

  • Boil oats in skimmed or low-fat milk over medium heat.
  • Toss in cut up bananas, a dash of sugar, honey and some cinnamon powder and mix.
  • Once cooked and thick, enjoy!

Don’t like oatmeal? You can switch to baked oats!

Sunday: Omelet


For those lazy Sundays, end your week on a low-effort, high-protein omelet. Loaded with nutrients such as fiber and flavors from the veggies, this omelet is one of the healthiest breakfast options you have. It’s satisfying and macro-friendly, allowing you to reach your fitness goals.

How to Prepare?

  • Crack 2 eggs in a bowl, whack in some veggies and whisk.
  • In a non-stick pan, heat up some butter and add the egg mixture.
  • Cook on medium heat and once the eggs set, top it off with some shredded cheese and fold the eggs.
  • Enjoy with toasted bread or as is!

Looking for some egg-less protein options? Try these high-protein vegetarian recipes!

Key Takeaways

This 7-day healthy breakfast meal plan is your blueprint to having simple and healthy breakfast options everyday, especially if you’re on a tight time strap. Whether you’re running late for a meeting or need a quick-fix after your morning workout, these healthy breakfast ideas will fill you. And the best part is, they’re ready in no time. All the while giving you the energy and nutrition your body needs. Kick off your day in the right way with these well-balanced, health breakfast meal options!


What is the healthiest meal for breakfast?

A healthy breakfast should include proteins, carbs and good fats to keep you energized throughout the day. Some of the top healthy breakfast ideas include chia seed pudding, veggies and cheese omelet, banana oatmeal, mixed berry smoothie and more. These options aren’t just loaded with nutrients, they’re also delicious.

How do I plan a healthy breakfast?

To plan a healthy breakfast, start by considering foods that are high in nutrients but low in processed sugars and unhealthy fats. Incorporate whole grains, lean proteins, and plenty of fruits or vegetables. For example, an avocado toast with egg offers a great mix of healthy fats, fiber, and protein, making it a nutritious choice that fits into breakfast for weight loss or any balanced diet. Always aim for variety to cover all nutritional bases and keep your mornings interesting!

Plan a healthy breakfast in your food journal. Start by eliminating processed sugar from your breakfast such as cereal or go on a no-sugar diet. Focus on wholefoods, lean proteins and fruits and vegetables. For instance, avocado toast with egg gives you healthy fats, fiber and protein, making it a great breakfast choice for weight loss or any balanced diet. Always try to go for variety to cover all nutritional bases and keep your mornings interesting!

What are the 14 best breakfast foods?

The 14 best breakfast foods that are yummy and good for your health include:

  1. Oatmeal
  2. Greek yogurt
  3. Chia seeds
  4. Berries (strawberries, blueberries, raspberries)
  5. Nuts (almonds, walnuts)
  6. Whole grain bread
  7. Spinach
  8. Eggs
  9. Avocados
  10. Bananas
  11. Quinoa
  12. Honey
  13. Flaxseeds
  14. Lean meats like turkey or chicken sausage

You can easily mix and match these yummy foods to come up with a variety of meals that are satiating, energizing and refreshing. You can come up with several combinations to ensure your diet is balanced and you’re on your way to fat loss while gaining lean muscle.

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