September 18, 2022, 6:11 am | Read time: 4 minutes

Quickly grabbing a sandwich or croissant from the bakery in the morning–it tastes good and gives you short-term energy, but there’s a healthier way. With the right ingredients, you can optimally supply your body with vitamins, antioxidants, and proteins in the morning. FITBOOK has prepared three recipes for a healthy breakfast. Enjoy your meal.

Overnight Matcha Protein Oats

Our first recipe inspiration for a healthy breakfast: Overnight Matcha Protein Oats. As the name suggests, oats form the base–a perfect source of various nutrients, including biotin, vitamin B1, B6, zinc, and fiber. The added matcha provides the body with both antioxidants and energizing caffeine. The recipe is rounded off with antioxidant-rich cranberries and chia seeds, which are packed with fiber, protein, and omega-3 fatty acids. Instead of sugar, maple syrup adds sweetness and a touch of vitamin B, while vanilla stimulates serotonin production–ensuring a “happy” start to the day. With extra added protein powder, this healthy breakfast recipe is also particularly interesting for athletes, as it supports muscle building.

Ingredients

• 70 g rolled oats
• 30 g cranberries (or other dried fruits)
• 1 tbsp chia seeds
• 1 tbsp matcha powder
• 30 g protein powder
• 10 ml maple syrup
• 200 to 250 ml almond milk
• 1 pinch of salt
• 1 vanilla bean

Also interesting: The different mineral content of plant-based milk alternatives

Instructions

• Mix almond milk with matcha powder, protein powder, maple syrup, and salt
• Halve the vanilla bean, scrape out the seeds, and add to the mixture
• Mix everything well (use a milk frother if needed for a particularly smooth mixture)
• Mix oats with cranberries and chia seeds
• Pour the matcha protein almond milk mixture over the dry ingredients
• Mix everything well
• Refrigerate overnight
• Stir again in the morning
• Nuts (such as walnuts, almonds, and cashews) and fresh berries (blueberries, strawberries, raspberries) as a topping

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“Pumper-Nickel”

Not just (but also) for “pumpers”: topped slices of pumpernickel, in a nutrient-boosted version. Pumpernickel alone offers a lot in this regard: vitamin B3, potassium, magnesium, iron, sodium, and fiber. In our recipe, we also top the bread with a rich spread: cottage cheese, eggs, cucumber, as well as cress and chives. The cottage cheese provides the body with non-essential amino acids, calcium, and vitamin B12. The eggs supply vitamins A, D, E, and B, along with zinc, selenium, and antioxidants. The cucumber offers vitamins B, C, and E, as well as minerals. Cress and chives also contain vitamins and iron.

Ingredients

• 2 slices of pumpernickel
• 2 eggs
• Cottage cheese
• Cucumber
• Chives
• Cress
• Optional: salt and pepper

Instructions

• Hard boil the eggs
• Optional: season cottage cheese with salt and pepper
• Chop chives and mix with the cottage cheese
• Slice cucumber thinly
• Peel and slice the eggs
• Spread chive cottage cheese on the bread, top with egg and cucumber
• Add cress on top

“Snickers Smoothie”

Last but not least: a healthy recipe idea for a nutrient-rich breakfast. Instead of cow’s milk, we recommend almond milk–it’s both lactose- and gluten-free and thus well-tolerated. It also sets the tone for the nutty smoothie, which is why it bears the appetizing name “Snickers Smoothie.” Mix coffee (for a dose of caffeine and antioxidants), banana (for energy, zinc, potassium, magnesium, and vitamin B6), and dates (fiber, potassium, calcium, magnesium, B vitamins, tryptophan) into the milk. Cocoa powder, a source of calcium, iron, and magnesium, and peanuts are essential. The latter intensify the “Snickers” flavor and provide protein. Another advantage: they are among the nuts considered true weight-loss aids. As in the first recipe, protein powder is added here to support muscle building.

Also interesting: “Proffee”–what does the trend drink made from protein and coffee really offer?

Ingredients

• 150 ml coffee
• 250 ml almond milk (or an alternative)
• 2 frozen bananas
• 2 dates
• 30 g protein powder
• 1 tbsp cocoa powder
• 2 tbsp peanut butter

Instructions

• Place all ingredients in a measuring cup
• Blend with an immersion blender
• Pour into a glass and enjoy immediately or transfer to a bottle, refrigerate overnight, and drink the next morning

Do you have a question about fitness or nutrition? Feel free to send it to us–via email at info@fitbook.de. We select the most interesting questions and answer them with the support of our expert team and the latest studies. We look forward to hearing from you!