9 Healthy breakfast to help your daily nutrition intake


MenuSano Nutrition Analysis Software

  • Author: MenuSano Team
  • Published: 5/4/2018 4:25:33 PM

 healthy breakfast menusano- menusano

“Eat breakfast like a king, lunch like a prince and dinner like a pauper.”- Adelle Davis (Nutritionist)

Breakfast is one of the most important meals in a day, as the nutrients absorbed after intake of breakfast utilizes for maintaining the energy level throughout the upcoming morning activities. Therefore, experts suggested that 15% to 25%  of daily energy requirement need to accomplish through breakfast. Therefore, selection of food items for breakfast is very important.  Skipping of breakfast is a common practice, which may due to rushing morning hours. A survey conducted in a certain region of North American reported that 18–25% of adults and 36% of adolescents skip their breakfast. Therefore, selection of breakfast recipes requires smart skill to fulfill the daily nutrition intake. It is important to mention that depending upon the physical condition, workload, health condition and age the nutrition intake varies. In addition, choice of food is also varied, like some are vegan; whereas some prefer non-vegetarian items. Therefore, when you choose any recipe for breakfast keep these point in your mind.

According to 'Eating Well with Canada's Food Guide', vegetables and fruits are most integral part of a healthy plate. However, whole grain items, animal proteins, milk and alternative, sufficient amount of water and minimal use of fat and oil are also included in the healthy plate. In the following section, we will provide 9 different healthy breakfast ideas, which help to fulfill daily nutritional intake.


Healthy Breakfast: 1

Depending upon the age and sex fruit and vegetable requirement varies from 4 to 10 in number. Shake is our first breakfast recipe. During the preparation of the shake, consider the age and sex of your family members.


  • Organic and pure canned fruit juice - 1/2 glass
  • Cut fruits and/or vegetables including banana, berries, carrot, beetroot, etc - 1/2 cup
  • Fruit flavored yogurt - 3/4th cup
  • Skim milk powder - 1 tablespoon
  • Honey - if required


Take require an amount of fruit juice, add cut fruits and/or vegetables in it. This cut fruits and vegetables give a smoothie texture and also provide sufficient fibers. Add fruit-flavored yogurt and skim milk powder. Usually, the taste of the shake is wonderful because of lots of fruits and sweet taste vegetables. However, if you choose green veggies like spinach, bitter gourd or other green vegetables then you may need some additional sweetener. Instead of sugar, add one teaspoon of honey for sweet taste. Honey is a good antioxidant.


Healthy Recipe: 2

Grain products are also essential nutrients for a healthy meal. According to the Food Guide provided by Government of Canada, 3 to 8-grain products require in a day. Oatmeal is a healthy and quick recipe option for breakfast.


  • Quick made oats - 100gm
  • Wheat germ - 1 tablespoon
  • Dried raisins - 1 tablespoon
  • Skimmed milk - 150 ml
  • Cinnamon powder - 1/2 teaspoon
  • Melon juice - 125 ml


Take oats and add wheat germ and dried raisins. Put them in 150 ml of hot milk and sprinkle some cinnamon powder for added flavor. Complete the breakfast with a glass of melon juice. [4]Cinnamon is not only a flavoring agent, but also assist to maintain blood glucose and cholesterol level.


Healthy Recipe: 3

Multiple grains is always a good source of energy. So, in this recipe in addition to oats, wheat bran and corn flex are incorporated.


  • Oats - 2 tablespoons
  • Wheat bran - 1 tablespoon
  • Corn flex - 2 tablespoons
  • Vanilla essence - 1/2 teaspoon
  • Dried resins - 1 tablespoon
  • Cold milk (low fat) - 150 ml
  • Honey - 1 teaspoon
  • Mixed cut fruits - one small bowl


Take a pan and heat it, add wheat bran and oats,  roast them for 2-3 minutes in a low flame. After 5 to 10 minutes, add corn flex and vanilla essence to the mixture. Pour them into a cold milk and add honey. Serve this with an additional bowl of cut fruits.

Note: The mixture of multigrain can be prepared for 15 days by taking the proper ratio of all the ingredients and store them in an airtight container. Refrigerate the preparation at a proper temperature. This will help to make instant breakfast for rushing hours in morning.

healthy food

Healthy Recipe: 4

Animal proteins are a rich source of essential amino acids. The egg is one of the most favorite animal protein sources for all age group.  In this recipe, we incorporate egg into healthy breakfast recipe.


  • Whole wheat tortilla -1 piece
  • Egg - 2
  • Skim milk - 2 tablespoons
  • Pinch of salt
  • Shredded cheese - 1/2 teaspoon
  • Pepper powder - 1/2 (sliced)
  • Hot salsa - as required


In a microwave-safe bowl mix eggs, milk, and salt and blend them properly.  Microwave for 45 seconds at high temperature, then stir. Again microwave for 30 -45 seconds. Now scrambled egg is ready. In a plate take the wheat tortilla and place the scrambled egg on it, add pepper powder and hot salsa. Then roll tortilla tightly. 

Healthy Recipe: 5

Sardines is a very widely used sea-fish. Sardines are a good source of essential vitamins and minerals. In following the recipe we add sardines in the breakfast dish. Bean can be a good alternative for vegetarians.


  • Whole wheat bread - 2 slices
  • Sardines / beans - 2 pieces
  • Lemon juice - 1 tablespoon
  • Sliced Olive - 1 tablespoon
  • Sliced lemon - small quantity
  • Olive oil - 1 tablespoon
  • Pinch of salt
  • Pinch of black pepper powder
  • Garlic - 2 clove
  • Basil leaves - 10 pieces
  • Good quality tomato - 4 (for making juice)


Clean Sardines properly and slit them. Sprinkle lemon juice, olive oil, sliced lemon, sliced olive, a pinch of salt, black pepper powder, basil leaves. Arrange them on a baking tray. Keep the tray in a pre-heated micro-oven for 15 minutes. Prepare tomato juice by blending 4 tomatoes.  Toast the bread slices and serve them with backed Sardines and tomato juice. Vegetarians can enjoy the toast with baked beans and tomato juice. [4]


Healthy Recipe: 6

Some of the days, we are in too hurry and unable to prepare any lengthy breakfast. But pre-prepared food is a good option to solve this problem. However, proper storage process is essential for intact the nutrient value.



  • Whole wheat flour - 1 and 1/4th cup
  • Quick made oats - 1 cup
  • Wheat bran - 3/4 cup
  • Maple syrup - 1/2 cup
  • Baking powder - 1 teaspoon
  • Cinnamon powder - 1 teaspoon
  • Raisin - 1/2 cup
  • Applesauce - 1/2 cup
  • Skim milk - 1/2 cup
  • Vegetable oil - 1 tablespoon
  • Corn syrup - 1 tablespoon
  • Egg - 1 (large)
  • Pinch of salt


Pre-heat the oven to 3750. In a medium-sized bowl mix first six ingredients and add a pinch of salt. Then add resins and properly mix them. Then gradually add applesauce, skim milk, vegetable oil and corn syrup one by one and mix them. Beat the egg and add it to the mixture and whisk them. Pour the mixture into muffin glass and back for 18 minutes. After that remove them from the mold and cool them. Store the muffins in an air-tight container and refrigerate them.  [4]


Healthy Recipe: 7

This healthy recipe provides an additional health benefit to women by protecting them from breast cancer. Because the antioxidant property of peaches and berries have the potentiality to reduce the risk of breast cancer. [5]


  • Raisin bread - 4 slices
  • Low-Fat yogurt - 250 gm
  • Fresh barriers and peaches - 1/2 bowl


Take a medium size bowl add yogurt and fresh barriers and peaches. Mix them and serve with raisin bread slices. 

Healthy Recipe: 8

Selection of noodles is very important to make this preparation healthy. In the departmental store, both refine noodles and whole wheat noodles are available. Select whole wheat noodles instead of refined one. Because whole wheat noodles contain more indigestible fiber, which is lower in calorie.


  • Vegetable or chicken stock (alternate option) - 450 ml
  • Chopped ginger - 1/2 teaspoon
  • chopped garlic - 1/2 teaspoon
  • Whole wheat noodles - 25g
  • Sweet corn - 1 tablespoon
  • Sliced mushroom - 2
  • Chopped spring onions - 1
  • Soy sauce - 1 teaspoon
  • Chili flex (optional)
  • Basil leaves or mint leaves (optional)


In a pan add vegetable or chicken stock and heat it. Add all the ingredients except soy sauce, chili flex, basil leaves or mint leaves. Heat them till the noodles and all other vegetables not become tender. Simmer the flame add soy sauce. Grab the preparation with chili flex, basil leaves or mint leaves as per the preference. [4]

 health and nutrition

Healthy Recipe: 9

Peanut butter is one of the nut product which has a cardioprotective effect due to the presence of resveratrol derivatives. Experts suggest choosing natural blended peanut butter, which contains a significantly higher amount of resveratrol derivatives to keep your heart healthy. [6,7]


  • Whole wheat bagel - 3 slices
  • Natural blended peanut butter - 1 tablespoon
  • Egg - 1
  • Fortified soy beverage - 125ml


Prepare an egg pouch. For this boil water in a pan and cracke an egg in a bowl. When small bubbles appear in the water, immediately slip the cracked egg carefully and turn off the flame. Cover the pan for 4 minutes and remove the egg pouch from the water with slotted spoon. Spread peanut butter over the whole wheat bagel. Serve the egg pouch with whole wheat bagel and drink a small glass of fortified soy beverage. [4]



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