Breakfast literally means to break the fasting our bodies experienced while we were sleeping. While it’s been said breakfast is the most important meal of the day, it’s less important when you eat breakfast and break fasting and much more important what you are putting into your body when you do. Sugar loaded foods are terrible for your gut health and set your body up for a day of energy failure.

Eating a nutritious breakfast helps to set the tone for your entire day by helping to promote healthy weight maintenance and weight loss by maintaining blood glucose levels and your metabolism.

Starting the day by consuming foods that are high in nutrients like fruits, whole grains and lean protein such as eggs has been shown to decrease your calorie intake for the entire day, thus preventing weight gain and helping to regulate blood sugar levels, prevent binge eating and sets the tone for a day full of healthy choices.

To help you better prepare for your mornings so you are less likely to grab those quick bad for you sugar options, here are some delicious breakfast ideas that are quick, healthy and gluten-free!

1.) Blueberry Chia Seed Pudding

INGREDIENTS:

• 1 Cup Fresh or Frozen Blueberries
• 1.5 Cups Almond Milk
• 1/2 Cup Chia Seeds
• 1/2 tsp Cinnamon
• 1 tsp Maple Syrup

INSTRUCTIONS:

Put the chia seeds, cinnamon and maple syrup into a bowl. Slowly add the almond milk while stirring. Continue to stir to dissolve any clumps. Stir in blueberries. Cover and refrigerate (I like to transfer mine into single serving mason jars) overnight for at least a few hours.

Makes around 1 serving

2.) Pumpkin Pancakes

INGREDIENTS:

• 1/4 cup canned pumpkin
• 1/4 cup coconut flour
• 3 eggs
• 1 tsp cinnamon
• 1 tbsp maple syrup
• 1 tbsp coconut oil

INSTRUCTIONS:

Put all ingredients (except the coconut oil) into a blender. Blend until smooth (batter will be a bit thicker then typical pancake batter). Melt 1 tsp coconut oil in the pan over medium heat. Add 1/3 of batter. Cook for about 2 minutes on one side and then flip. Cook on the other side until batter is set. Repeat about 3 more times or until pancake has darkened in color. I love it with cooked apples and a sprinkle of cinnamon on top!

Makes around 4 pancakes

3.) Egg and Veggie Muffins

INGREDIENTS

• Oil or Spray
• 12 eggs
• 2 tbsp Sriracha Sauce
• 12 grape tomatoes
• 1 cup black beans, drained
• 3 cups power greens
• 6 ounces sliced cheese

INSTRUCTIONS

• Preheat the over to 350°.
• Lightly grease a 12 muffin tray.
• Put power greens into a pan over medium heat add 2 tbsp water and cook until greens are wilted. Drain off any liquid.
• Pack each muffin tin with power greens (I used kale and spinach)
• Add a sliced grape tomato, small piece of swiss cheese and 1 tbsp of black beans to each muffin.
• In a separate bowl I beat 12 eggs and stirred in 2 tbsp of Sriracha Sauce (optional and can use your favorite hot sauce)
• Pour the egg mixture into each muffin and put in the oven for about 20 minutes or until eggs had set.