Breakfast is considered the most important and necessary meal of the day. A healthy breakfast with a balance of nutrients will help us be more energetic for the whole day. However, there are still many people who skip meals or eat breakfast in a hurry because of the lack of time to prepare for the morning. Therefore, we will introduce to you a healthy and quick breakfast menu, suitable for even the busiest people.

The Importance of Breakfast

A healthy and nutritious breakfast will help you start the day excited and full of energy. In addition, breakfast is also said by studies to help control weight and blood sugar, as well as help supplement vitamins and minerals. Therefore, a healthy breakfast not only helps you have energy to study and work, but also improve that effective health.

After understanding the importance of a nutritious breakfast, here are our suggestions for your daily breakfast for a week.

Monday: Toasted Quinoa and Almond Milk

A nutritious and easy-to-prepare breakfast for the first day of the week cannot be missed with the presence of quinoa. First, you need to prepare the following ingredients:

• ½ large bowl of quinoa.

• Almond milk

• Banana, desiccated coconut (optional)

• Boiled eggs (optional)

Preparation time: 5 minutes.

Making:

Step 1:  Wash the quinoa briefly, let it dry. After the quinoa seeds have dried, place them in a pan and roast them until they have a slight popping sound and the ripe seeds turn brown.

Step 2:  Put the roasted quinoa seeds and almond milk in a mixing bowl. If you want to eat sweeter and add more nutrition, you can eat with chopped bananas, desiccated coconut, or boiled eggs. So you’ve got oat almond milk cereal for the first day of the week already.

Tuesday: Wholemeal Bread With Eggs And Vegetables

Sandwich is a dish that has a quick preparation time and simple ingredients like cereal but still has high nutritional value. To prepare this dish, you need to prepare the following ingredients:

• 2-4 slices of wholemeal bread (depending on serving size)

• 1-2 boiled eggs (depending on serving)

• Optional vegetables (spinach)

Preparation time: 5-7 minutes.

Making:

Step 1:  Boil eggs from cold water to boiling, boil time from 5-6 minutes, remember to prepare eggs before boiling at room temperature. During that time, prepare 2-4 slices of bread and wash the vegetables.

Step 2:  Cut eggs into bite-sized pieces, arrange eggs and vegetables evenly on the cake and then clamp it. So we’re done with the egg sandwich.

Wednesday: Cinnamon Banana Smoothie Served With Pure Yogurt

Smooth sweet fruit smoothie with nutritious yogurt is an irreplaceable choice to start the day. Let’s get started with the preparations.

Ingredient:

• 1 ripe banana

• 200ml nut milk (almond, walnut)

• ¼ teaspoon cinnamon.

• 1 teaspoon honey

• Ice

• Fruit machine

Making:

Step 1:  Peel the banana and cut it into small pieces.

Step 2:  Put banana, nut milk, cinnamon, honey, ice into  the juicer , grind until a smooth mixture is obtained.

Step 3:  Sprinkle more cinnamon powder on the banana cinnamon smoothie for a fragrant taste (can be omitted) and eat with plain yogurt.

Thursday: Toasted Whole Grain Bread With Butter And Poached Egg

After having a light breakfast of smoothies and yogurt, we start Thursday with a starchy breakfast consisting of whole-wheat bread, butter, and hard-boiled eggs. Materials to be prepared are as follows:

• 2-4 slices of wholemeal bread (depending on serving size)

• -1 ripe avocado

• 1-2 eggs

Preparation time: 5-7 minutes

Step 1:  Boil the eggs for about 5-6 minutes to get  a poached egg . Meanwhile, peel the avocado, remove the seeds, cut into bite-sized chunks, and bake the bread for 1-3 minutes.

Step 2:  After the eggs are cooked, cut them into small pieces. Place eggs and butter for bread filling. With just 2 simple steps, you’ve got toasted wholemeal bread with butter and boiled eggs.

Friday: Millet Porridge

If you’ve been bored with egg and bread dishes, let’s return to the low-calorie but nutritious nut dishes. Join us to learn and prepare  millet porridge  for Friday.

• ½ cup of millet.

• 1 bowl of vegetable broth (you can use boiled filtered water to cool down)

• Sweet potato, apple served (optional)

Preparation time: 15-20 minutes.

Making:

Step 1:  Soak ½ bowl of millet in cold water the night before. In the morning of vegetables, take out the millet, drain the water and roast it with olive oil until the seeds are hot, fragrant and slightly golden.

Step 2:  Add 1 bowl of vegetable broth, cook until the water dries up, then turn to low heat and cook for about 5 more minutes, then turn off the stove. Remember to cover the pot and keep it for about 5 minutes for the millet porridge to soften. After these 5 minutes, you have finished the delicious and nutritious millet porridge.

Saturday: Oat Smoothie With Yogurt And Banana

Let’s start your weekend with a light breakfast of oat milk yogurt and banana. Materials to be prepared are as follows:

• 3 tablespoons oats (ready-to-eat/instant type)

• 1 box of unsweetened yogurt.

• 1 banana

• Ice

Preparation time: 5 minutes

Making:

Step 1:  Remove the banana peel, cut it into small pieces and wash the oats.

Step 2:  Put the chopped bananas, ice cubes, yogurt and oats in the blender until smooth. With just 2 simple steps, you have an instant oatmeal smoothie with yogurt and delicious bananas for the weekend.

Sunday: Black Bread With Tuna And Omelette

It’s almost the last day of the week, let’s start the morning with an energizing dish to prepare for the next week to be productive. Ingredients to prepare for tuna bread and omelette include:

• 1-2 slices of black bread

• 1 egg

• ¼ can of canned tuna

Preparation time: 5-7 minutes

Making: 

Step 1:  Bake the rye bread for 1-3 minutes, while waiting for the bread, you can take advantage of omelette with olive oil.

Step 2:  Drain the tuna oil, add to the pan and stir until the fish is dry and slightly golden.

Step 3:  Remove to a plate, can be served with ketchup or cherry tomatoes.