We all know breakfast is the most important meal of the day; it’s the first thing you eat after hours of shut eye. Unless you’re a rare sleep eater, that means several hours of fasting. Your first meal of the day breaks the fast and—ta-da!—it’s “break-fast” time.
Fueling your body kickstarts your day. And there are several reasons why a nutritious breakfast is so good for you. Waking up your tastebuds the right way can:
- Replenish depleted glucose supplies, boosting your energy and alertness
- Assist weight management
- Maintain blood sugar levels that are already in the normal range. (Keeping blood sugar levels within the normal range helps reduce the risk of developing Type 2 diabetes.)
- Provide a significant percentage of your daily vitamin, mineral, and nutrient absorption
Don’t Skip Breakfast
While statistics vary by study, research suggests 25–44 percent of Americans skip breakfast. Reasons run the gamut from not feeling like eating to being too lazy to make something to not having enough time—the most common excuse.
Breakfast shouldn’t be a chore. It doesn’t have to be complicated, heavy, or take longer than 10 minutes to make. Simply swap your typical breakfast for a health-friendly meal replacement smoothie or shake.
Win with Breakfast Smoothies and Shakes
Aside from being utterly delicious, smoothies and shakes are completely customizable and an excellent way to bring back breakfast for those with hectic schedules. Each drink can pack a nutritious punch of fruit, vegetables, vitamins, and minerals, all while adding some much-needed hydration after catching your Zzzs.
The right ingredients can also help you feel fuller for longer, give you a morning a shot of antioxidants, aid digestion, and be an excellent source of calcium and fiber.
Phew—is there anything these power drinks can’t do?
The Difference Between a Smoothie and a Shake
The general rule is a smoothie typically contains fruits, juices, and vegetables but no milk or yogurt. Milkshakes, on the other hand, clearly do. But it’s your breakfast—if you want milk in your smoothie, go for it.
Blend up a Smoothie or Shake
For the “smoothiest“ of mornings, gather all your ingredients together first. While you may be daring and change up your flavors each day, you’ll need two or three essentials no matter what you concoct.
Liquid
Choose a liquid base for your smoothie or shake. Coconut water is a popular smoothie choice, thanks to its many health benefits. With as many natural electrolytes as a sports drink, it’s an excellent source of antioxidants, amino acids, and potassium. And it’s super tasty! But, if you’re not a coconut fan, filtered water or your favorite fresh juice works, too.
For a shake, any milk goes, including dairy, coconut, soy, and almond. Try switching up nut milks—each one brings its own distinct flavor.
Supplemental Support
A powerhouse breakfast shake doesn’t stand on fruit alone. It’s a meal replacement, after all—a quick and easy on-the-go swap for your morning oatmeal or poached eggs on toast. Find a great-tasting, high-quality meal replacement shake with essential vitamins and nutrients to elevate your drink to a well-balanced breakfast experience.
Ice
Most people add ice to their shakes and smoothies. It helps chill and thicken the mixture and adds some extra liquid. Frozen fruit is ideal, but regular ice cubes are fine if you have only fresh fruit.
Now you know the basics—it’s time to get blending. Here are some of our favorite breakfast smoothie and shake recipes guaranteed to add some oomph to your morning.
Lean, Green Breakfast Machine
You’ll feel healthier just looking at this green drink. Leafy greens are full of fiber, vitamins, and nutrients, while chia seeds are loaded with antioxidants, protein, and omega-3 fatty acids. Banana and mango make it sweet and creamy and contain potassium and vitamins A, C, and K.
Ingredients
1 serving of meal replacement shake, your choice of flavor
1 cup of milk
1 banana, frozen
½ cup of mango, frozen
1 handful of spinach or kale
2 Tbsp. of chia seeds
Add all ingredients to blender and blend to desired consistency.
Berry Good Breakfast
Don’t let this drink’s pretty-in-pink appearance deceive you; this breakfast shake packs a punch. Berries are full of antioxidants and can even support healthy skin. Natural nut butter lends healthy fats and protein, and heart-healthy oats are an excellent source of energy and may help to maintain normal-range blood sugar levels.
Ingredients
1 serving of meal replacement shake
1 cup of berries, frozen
1 banana, frozen
1 Tbsp. of nut butter, any type
1 cup of milk
2 Tbsp. of chia seeds
½ cup of oats
Add all ingredients to blender and blend to desired consistency.
No-Reason-Not-To-Avo-Breakfast Breakfast
If you like your breakfast drinks silky smooth, add avocado. This delicious fruit (yes, it’s a fruit) is full of healthy fats, fiber, potassium, and vitamins. Combine avocado with leafy greens, a banana, and chia seeds for a dream team that’ll “avo” you ready to win the day.
Ingredients
1 serving of meal replacement shake, any flavor
½ ripe avocado
1 handful of spinach or kale
1 banana, frozen
1 cup of milk, any kind
2 Tbsp. of chia seeds
Add all ingredients to blender and blend to desired consistency.
Your breakfast of champions is waiting for you. You can whip up one these easy breakfast shakes (or ditch the milk and add ice for a smoothie version) before your morning coffee brews. Who knows—breakfast could soon become your favorite meal of the day.
Have you tried one of these recipes? Let us know what you think or share your breakfast smoothie or shake obsession below.