Breakfast helps to restore energy levels, aid with weight management, and improves concentration. After a good night’s sleep, you get the right amount of fuel and nutrients to carry forward the day.
Here are 13 cheap breakfast options that will help you get a great start to your day.
Eggs
Eggs are a cheap yet nutritious breakfast option loaded with vitamin A/D/E, antioxidants, and omega-3 fatty acids. It is an affordable source of complete protein i.e., it contains all 9 amino acids you need for full growth and development. Eggs can be enjoyed as boiled, scrambled, or omelettes and hardly takes time to get ready. Pair them with vegetables to add more nutritional benefits.
Peanut Butter and Banana
Peanut Butter paired with banana is a cost-effective and easy-to-make breakfast option. Peanut butter is an excellent source of essential nutrients, including vitamins, proteins, and healthy fats. Bananas are also known as potassium powerhouse offering 450mg of potassium per serving. Together, they help you refuel and promote heart health.
Oatmeal
Oats are an excellent and inexpensive breakfast option that can be made with milk or water. They help you control blood sugar, support gut health, and manage cholesterol. An average 150gm of a bowl can give you 7 grams of protein, making it a great option to kick start your day.
Smoothie
The versatile smoothie allows us to add fruits, vegetables, yogurt, nuts, seeds, and herbs, making it a quick, affordable, and healthy breakfast option. Loaded with fiber, smoothies support immunity and lower risk of chronic diseases.
Granola Bars
Granola bars are a nutrition powerhouse that is easy on packets and filling for the stomach. A single granola bar can provide 33.3mg of magnesium, a plethora of vitamin B, and Iron. They are a great energy source, provide healthy fats, and aid in weight management.
Avocado Toast
Who doesn’t love an avocado? Avocado toast is a great source of potassium, carbs, fiber, and protein. Avocado aids in weight loss, promotes healthy digestion, and benefits eye health. Choose a whole or multigrain bread and add toppings for added nutrition enhancement whenever possible.
Cereal with Milk
Simple, cheap, and quick are three words that best describe cereal paired with milk. While cereals are usually fortified with essential vitamins and minerals, milk is an excellent source of vitamin D and calcium. Cereal with milk aids you in cardiovascular health, and hypertension, and promotes an overall sense of well-being. Try to use non-fat or toned milk and wholegrain cereals with minimum sugar content.
Quinoa Salad
Do you have leftover quinoa available? Try adding capsicum, chickpeas, lemon, and freshly chopped parsley to leftover quinoa. Quinoa is a complete protein-packed food and provides all essential amino acids. Even NASA feeds it to astronauts. It also helps prevent diseases as its rich in antioxidants.
English Muffin
English muffins are a cheap yet healthy breakfast option rich in fiber, selenium, and magnesium. A single muffin contains 166.4mg calcium, 1.8mg iron, 13.1mg magnesium, and 68.4mg phosphorus, amongst many other vitamins. Made with a special yeast dough that differs from daily bread, English muffins can be paired with butter or jam.
Chia Pudding
Chia pudding is a creamy, delicious, and nutrient-rich breakfast option that is affordable and easy to make. Chia are rich in antioxidants helping to reduce free radicals, cognitive decline, and certain types of cancer. The seeds have high fiber content and hence help in lowering blood sugar levels. 25 gm of chia seeds contain 158 mg calcium making it a great bone health enhancer.
Leftover Chicken Salad
Chicken, being a great source of protein and other nutrients, helps with muscle growth, reduces the risk of heart disease, and supports weight management. A classic chicken salad paired with leafy greens like celery, tomatoes, capsicum, and cheese/mayo keeps your stomach full until noon. 100 grams of chicken contains 205 mg of potassium, 8.2gm of fat, and 14gm of protein.
Plain Greek Yyogurt + Ffresh Ffruit
If you like to eat an inexpensive and simple meal for your breakfast, you can opt for a cup of plain Greek yogurt and a piece of fresh fruit. Yogurt promotes gut health by balancing the bacteria and is rich in calcium and fiber. A 100 gm of yogurt contains 110 mg of calcium, 141 mg of potassium, and 10 gm of protein, making it a small, powerful snack. You can eat any fresh fruit like an apple, banana, avocado, or papaya with it for an added dose of vitamins and minerals.
Multigrain Toast
A whole grain toast provides B vitamins, iron, and magnesium. Multigrain toast helps to create a sense of fullness and maintains energy levels. A single slice of toast contains 5.7gm of protein and 19gm of total carbs. You can pair a roasted multigrain toast with butter, homemade healthy jam, or nut butter for a quick fulfilling experience.