Starting your day with a smoothie is a great way to get a head start on your daily recommended dose of fruits and veggies. To help you feel full after your morning drink, make sure it has a protein base like plain Greek yogurt, non-GMO soy or hemp protein powder or almond milk. Then add in some greens like cucumber (anti-inflammatory and hydrating), spinach (high in iron and full of antioxidants) or kale (high in antioxidants and vitamin K). Throw some low-glycemic index fruits inside like wild blueberries or strawberries and a potassium-rich banana to offset the greens. Finally, add some chia seeds to the mix and you've got a power-packed drink that will provide energy and loads of health benefits.
Don't buy the parfait at your local coffee shop—it's often chock full of unnecessary sugar. Make your own at home with full-fat plain Greek yogurt and home-made granola. Make a delicious at-home version with rolled oats, nuts, seeds, banana and unpasteurized honey. If you're opting for store-bought granola check the nutrition labels for the amount of sugar and preservatives. Muesli types of cereal generally have less sugar and more nuts and seeds. Top it with fresh, seasonal fruit.
If you're sick of plain old oatmeal, try a quinoa bowl for breakfast. Cook your quinoa the night before and add in some nuts and seeds for good fats to start the day. Skip the raisins and honey if you want less sugar. Cinnamon has been found to help control blood sugar levels, so it's an easy and tasty way to spice up your meal.
Eggs are a complete protein and they'll help you feel full longer so experts recommend eating them first thing. This egg dish has spinach, a potent, iron-rich antioxidant and mushrooms, which can boost your immune system function. Feta cheese has vitamin B12 and calcium. Pair one or two mini frittatas with a whole wheat English muffin if you're worried about going hungry.