5 Simple and Healthy Breakfast Ideas

Here are five quick, simple, and healthy snack breakfast ideas that middle and high school students can easily prepare themselves. Each includes simple instructions and basic nutritional information.

1. Greek Yogurt Parfait

Ingredients:

  • 1 cup plain Greek yogurt
  • 1/2 cup granola
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)

Instructions:

  1. In a bowl or cup, layer half of the Greek yogurt.
  2. Add a layer of granola and berries.
  3. Repeat the layers with the remaining yogurt, granola, and berries.

Nutritional Information (approx.):

  • Calories: 250
  • Protein: 15g
  • Fat: 5g
  • Carbohydrates: 35g
  • Fiber: 4g

2. Avocado Toast

Ingredients:

  • 1 slice whole grain bread
  • 1/2 ripe avocado
  • Salt and pepper to taste
  • Optional: cherry tomatoes, red pepper flakes, or a boiled egg

Instructions:

  1. Toast the whole grain bread.
  2. Mash the avocado and spread it on the toast.
  3. Sprinkle with salt and pepper.
  4. Add optional toppings like cherry tomatoes, red pepper flakes, or a sliced boiled egg.

Nutritional Information (approx., without optional toppings):

  • Calories: 180
  • Protein: 4g
  • Fat: 14g
  • Carbohydrates: 15g
  • Fiber: 7g

3. Peanut Butter Banana Smoothie

Ingredients:

  • 1 banana
  • 1 tablespoon peanut butter
  • 1 cup milk (dairy or plant-based)
  • 1 teaspoon honey (optional)
  • 1/2 cup ice

Instructions:

  1. Combine all ingredients in a blender.
  2. Blend until smooth.
  3. Pour into a glass and enjoy.

Nutritional Information (approx.):

  • Calories: 280
  • Protein: 8g
  • Fat: 11g
  • Carbohydrates: 40g
  • Fiber: 4g

4. Apple Slices with Almond Butter

Ingredients:

  • 1 apple, sliced
  • 2 tablespoons almond butter

Instructions:

  1. Wash and slice the apple.
  2. Spread almond butter on each slice or use as a dip.

Nutritional Information (approx.):

  • Calories: 200
  • Protein: 4g
  • Fat: 10g
  • Carbohydrates: 28g
  • Fiber: 6g

5. Overnight Oats

Ingredients:

  • 1/2 cup rolled oats
  • 1/2 cup milk (dairy or plant-based)
  • 1/4 cup Greek yogurt
  • 1 tablespoon chia seeds
  • 1/2 cup fruit of choice (berries, banana, apple)

Instructions:

  1. In a jar or container, combine oats, milk, Greek yogurt, and chia seeds.
  2. Mix well and top with fruit.
  3. Cover and refrigerate overnight.
  4. In the morning, stir and enjoy cold or warm it up in the microwave.

Nutritional Information (approx.):

  • Calories: 300
  • Protein: 12g
  • Fat: 8g
  • Carbohydrates: 45g
  • Fiber: 8g

These snack breakfasts are not only healthy but also easy to make, ensuring students can start their day with nutritious options that keep them energized and focused.

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