These quick fiber-rich breakfast ideas are meant to serve as a foundation, allowing you to personalize them to your taste preferences and portion sizes that feel best for your body. Whether you prefer more protein, more or less fruits & veggies, or a different seasoning, feel free to adjust these recipes to make them your own!
1. Overnight Oats with Chia Seeds and Berries
Ingredients:
½ cup rolled oats
1 tablespoon chia seeds
1 cup milk
½ cup berries of choice (i.e. strawberries, blueberries, raspberries)
1 tablespoon sweetener of choice (optional)
Instructions:
In a jar or bowl, combine the oats, chia seeds, and milk.
Stir well and let it sit in the fridge overnight.
In the morning, top with fresh or frozen berries and a drizzle of sweetener.
Why it’s fiber-packed:
Oats are a great source of soluble fiber, which can help reduce cholesterol levels. Chia seeds are also packed with fiber and omega-3 fatty acids, and berries add an extra fiber boost, along with antioxidants.
2. Avocado and Whole Grain Toast with Egg
Ingredients:
1 slice whole grain bread (or any high-fiber bread)
½ avocado
1 egg (poached or scrambled)
Salt and pepper to taste
Red pepper flakes (optional)
Instructions:
Toast the whole grain bread to your desired level of crispiness.
Mash the avocado and spread it on the toast.
Poach or scramble an egg and place it on top of the avocado.
Season with salt, pepper, and any preferred spices
Why it’s fiber-packed:
Whole grain bread is an excellent source of fiber, and avocado provides both fiber and heart healthy fats.
3. Green Smoothie with Spinach, Banana, and Flaxseeds
Ingredients:
1 handful spinach (fresh or frozen)
1 ripe banana
1 tablespoon ground flaxseeds
1 cup milk
½ cup water or coconut water
Instructions:
Blend the spinach, banana, flaxseeds, milk, and water until smooth.
Serve immediately for a fiber-packed and refreshing start to your day.