Fast, healthy breakfasts: 7 must-try recipes
Why opt for light, balanced breakfasts?
To avoid afternoon sluggishness
You’re probably familiar with the feeling: after a heavy meal, you feel tired and your concentration drops… A heavy lunch can ruin your productivity. By opting for lighter recipes, you can keep your energy levels up until the evening.
Gain energy and productivity
A healthy lunch is not synonymous with a bland salad. With the right ingredients, you can indulge yourself while boosting your concentration and well-being.
- Quinoa, avocado and chickpea salad
Plant proteins and healthy fats
Mix cooked quinoa, chickpeas, diced avocado, a little tomato, fresh coriander and a lemon-olive oil vinaigrette. It’s complete, fresh and packed with nutrients.
A simple, versatile recipe
You can replace the avocado with smoked tofu, or add sunflower seeds for extra crunch.
- Grilled vegetable and hummus wrap
A tasty vegan option
Use a whole-wheat patty, spread with hummus, add grilled vegetables (zucchini, eggplant, peppers) and roll up. Simple, nutritious and full of flavor!
Easy to take along
Perfect for an office lunch or picnic. Packed and ready to go!
- Bowl of brown rice, egg and sautéed vegetables
A balanced classic
Cook whole-grain rice, add a poached or fried egg, and vegetables sautéed in olive oil (spinach, mushrooms, carrots). It’s quick and really satisfying.
Zero waste with fridge leftovers
This recipe is ideal for recycling forgotten vegetables at the bottom of the crisper.
- Nordic tartine with smoked salmon
Rich in omega-3
On wholemeal bread, place fresh cheese, slices of smoked salmon, a squeeze of lemon, a little dill, and you’ve got a breakfast that smells fresh.
Quick and chic
Accompanied by a green salad, this tartine becomes a complete, balanced and stylish meal.
- Buddha bowl express
A colorful and complete mix
Compose your bowl with a cereal base (quinoa, bulgur), raw or cooked vegetables, a protein (egg, tofu, lentils) and a homemade sauce (lemon yoghurt, tahini, etc.).
Key ingredients to have at home
Always have: canned legumes, seeds, seasonal vegetables and a good seasoning.
- Spinach and feta omelette
Protein + calcium = a winning duo
Sauté a handful of spinach in a little oil, pour over beaten eggs, add diced feta and leave to cook. It’s simple, quick and balanced.
Cook in under 10 minutes
One pan, three ingredients, and you’re ready to go!
- Cold cucumber and yoghurt soup
Perfect for hot days
Blend cucumber, plain yoghurt, garlic, mint and lemon. Keep chilled: it’s ultra-refreshing.
Prepare in advance
Keeps for up to two days in the fridge, ideal for a quick no-cook lunch.
Tips for preparing healthy lunches more easily
Sunday batch cooking
Prepare a few key ingredients in advance (cereals, roasted vegetables, hard-boiled eggs, sauce) and assemble as you like on the day.
The essentials to always have in the cupboard
Canned chickpeas, oatmeal, seeds, brown rice, spices, homemade sauces… These are the basics of fast, healthy cooking.
Conclusion
No more heavy dishes to weigh you down in the afternoon! With these 7 quick and healthy recipes, you can eat a balanced diet without spending hours on it. Whether you’re at home, at the office or on the move, there’s always a tasty and nutritious solution to hand. So, ready to transform your lunch break?