Quick and easy breakfasts

Oat flakes with mango

In a glass jar or glass, put a few whole oat flakes, low-fat natural yogurt (sweeten with honey if you want) and mango cubes. So fast, easy and super nutritious.

Toast with cheese, arugula and walnuts

It has a cheese base and, on top, arugula, onion, raisins and walnuts. And to give it a sweeter and more sophisticated touch, we add a little jam on top.

Avocado sandwich

You just have to mash a little avocado with the help of a fork, spread with the resulting puree two slices of whole wheat bread with seeds, and add some slices of avocado, slices of cucumber, onion rings and a handful of sprouts.

Toast with salad and boiled egg

According to some studies, having eggs for breakfast helps you take in fewer calories during the day because they leave you satiated for longer. Put a raw vegetable mince on the bread and top with a boiled or soft-boiled egg.

Milk with muesli

It is a classic, cow's milk or vegetable milk with muesli. Make sure it is an unsweetened muesli, which in addition to whole grains incorporates nuts, these will make this breakfast provide even more fiber. Muesli is one of the anti-constipation foods.

Salmon sandwich

On a couple of slices of whole wheat bread, spread cream cheese. Fill with smoked salmon, fresh spinach, olives and sprinkle with dill. Yes Yes. That fast and easy.

Bread with banana and chocolate

If you prefer a sweet but different breakfast, try these slices of bread with chocolate and banana. Spread a slice with melted dark chocolate and top with a few slices of banana. To melt the chocolate, you can put it in a bowl in the microwave for a couple of minutes.

Spinach and fried egg montadito

The "save food", which is nothing more than taking advantage of leftovers, can also be applied to breakfast. To make these montaditos, we have taken some spinach sautéed with raisins and pine nuts that we had left over, and we added a grilled quail egg on top (you make the egg in a couple of minutes at most).

Yogurt with fruit compote

Another classic of quick and easy breakfasts is to mix yogurt with fruit compote, or if you don't have it already, with a little cut fruit. In this case, strawberries with a little honey.

Pita with guacamole, tomato and sprouts

Here's proof that easy, quick, and healthy sandwiches exist! You just have to take pita bread, and fill it with guacamole, tomato slices, and some sprouts, which make it much more palatable. If you don't want to throw away a purchased one, make guacamole yourself, it's super easy, or just mash some avocado with the help of a fork and garnish with lemon.

Toast with chocolate

Another chocolate delight. Spread a little homemade chocolate cream on two slices of bread (make it by crushing hazelnuts with pure cocoa powder, a little sugar and water or milk until you get the desired texture) and pass the resulting sandwich through the pan. So that it does not stick, you can put a little vegetable oil.

Chicken sandwich with cheese and salad

Instead of the caloric sausages, you can put grilled chicken breast, which is a lean meat, as we have done in this chicken, goat cheese, lamb's lettuce and tomato sandwich. But, if you don't want it to get fat, remove the skin from the chicken, and use a cheese that is fresh and low in fat.

Cereals with milk and red berries

It is as simple as taking the ingredients and mixing them in a bowl. If you don't want to hurt the line, use skim milk and whole wheat flakes with no added sugar. It will satiate you and will provide a good dose of vitamins, fiber and calcium.

Toast with roasted vegetables and anchovies

Another idea for a quick and easy breakfast is to opt for some toast with roasted vegetables and canned anchovies. You can have the escalivada made in advance or throw away the one they sell already prepared.

Fajitas with bean hummus

On a plate, mash a handful of beans with the help of a fork and season to taste. Put the resulting hummus in the center of the tortilla, add strips of piquillo peppers and lettuce, and complete with sesame, sunflower seeds …

Bread with ham and figs

Cut a few slices of whole wheat bread, spread it with low calorie cream cheese and add serrano ham, a few slices of fig and arugula. If you don't have figs, you can put other fruits: peach, pineapple, mango, melon or even apple.

Fruit salad with yogurt and sesame

Dice the fruits that you have on hand in the fridge, mix them with yogurt and add a sesame seeds and a little honey.

Tostas with salmon and omelette

Here's an energy shot based on eggs and salmon, which is also rich in omega 3. On toast spread with low-calorie cheese, put smoked salmon and a French omelette, and you're done.

Crudités sandwich

Spread two slices of whole wheat bread with mustard, then fill with cucumber, red bell pepper, yellow bell pepper, fresh spinach, and green sprouts.

Toast with cheese, sobrasada and fried egg

On a slice of seed bread, put a slice of cheese and a little sobrasada. Then, crack a quail egg on top and bake for 5 minutes on maximum power. If you want a less caloric version, use low-fat cheese and, instead of sobrasada, put a slice of tomato salad.

Yogurt with cookies and jam

A quick, easy and sweet breakfast. As a base, put some crushed whole grain oatmeal cookies. And on top, add yogurt and homemade applesauce made without sugar.

Fig and zucchini sandwich

On a good whole wheat bread, put fig slices and raw or pan-fried zucchini, add arugula and a little yogurt seasoned with lemon, and salt and pepper.

Tomato and sardine toast

On toast, put diced tomato, tinned sardines and, on top, olive pate. If you want to make the pate yourself, you just have to chop and mix a handful of olives with anchovies, a little minced garlic, a couple of almonds, and olive oil.

Mushroom and asparagus sandwich

Take whole wheat bread, spread it with a little hummus and add some wild asparagus, some young garlic and some sautéed mushrooms as a filling. And to give it a fresh, aromatic and original touch, you can put fresh basil leaves instead of the typical lettuce.

Oatmeal with yogurt, raspberries and papaya

In a glass jar, layer the crushed oat flakes with some hazelnuts and some sunflower seeds. On top, add a layer of crushed raspberries with a fork along with a little honey. Then a layer of skimmed soy yogurt. And finally, some whole raspberries with papaya cubes.

Preparing quick and easy breakfasts doesn't have to be unhealthy. The sandwiches can be prepared in advance and stored frozen. There are preparations, such as porridge (the "porridge" of oats), that you can leave half prepared at night. And you can also use vegetable patés ( hummus , olivada, guacamole …) that you can have already prepared (or throw some of the purchased ones at the wrong time).

How heavy should breakfast be?

The Dra. Mª Isabel Beltrán, medical nutritionist, recommended that breakfast contribution roughly 20-25% of all calories in the day. That is, between 400 and 450 calories. And you don't have to take them all at once. You can divide it into two shots spread throughout the morning.

Ideal breakfast ingredients

Dairy products. Milk, yogurt or cheese …
Carbohydrates Bread, cereals (better unsweetened, such as rolled oats).
Proteins Eggs, yogurt, quinoa, ham, serrano ham or turkey …
Fruit. Choose the best in season, the one you like the most.
Healthy fats. Avocado, nuts, salmon …

However, it is not mandatory that breakfast always contains all groups. "The balance between the different food groups must be achieved in all the meals of the day and not in just one of them", explains Dr. Beltrán in her article "Is it really so important to eat breakfast?"

Food for a good breakfast

Oats. It's a great source of slow-absorbing carbohydrates, so you won't have a mid-morning sugar crash. You like it a lot? Discover these 18 breakfast recipes with oatmeal as the protagonist.
Eggs According to some studies, eating eggs for breakfast helps you eat fewer calories during the day because they make you feel full for longer.
Bread. Another source of carbohydrates. But traditional bread is better than sliced bread, as it has less sugar and fat. And the whole grain better than the white one: it satisfies for longer.
Avocado. It is very rich in oleic acid, beneficial for the heart. An easy way to add it to your breakfasts is to mash it with a fork, season it and spread it on a slice of bread.
Cinnamon. With cinnamon you can flavor cereals, yogurt or milk, but without the calories of sugar and, in addition, adding a large amount of antioxidants.

But beware, because if you really want healthy breakfasts, there are foods traditionally associated with breakfast, such as orange juice, which are better to avoid. Discover the 5 very "healthy" foods that you should avoid at breakfast.