Nutrient-Dense Breakfast Options

Breakfast is an important meal of the day, especially after a fast, as it provides the body with essential nutrients and energy to start the day. The best nutrient dense foods to break a fast with concentration on being protein rich, high in fiber, vitamins and mineral to get the body fueled and satiated.

Here are some options for high-nutrient, protein-rich, high-fiber, vitamin and mineral-rich foods to break a fast:

6 Meal Options:

  • Scrambled eggs with spinach and tomatoes, topped with avocado and served with a side of fruit.
  • Greek yogurt with mixed berries, chia seeds, and almonds.
  • Salmon and vegetable omelette, served with a side of roasted sweet potato.
  • Grilled chicken breast with roasted vegetables, such as broccoli and bell peppers.
  • Quinoa salad with mixed greens, roasted chickpeas, avocado, and a citrus dressing.
  • Tofu and vegetable stir-fry with brown rice.

6 Vegan Meal Options:

  • Tofu and vegetable scramble, served with whole grain toast and avocado.
  • Smoothie bowl made with frozen mixed berries, almond milk, banana, and topped with granola and chia seeds.
  • Sweet potato and black bean hash, topped with avocado and salsa.
  • Lentil soup with mixed vegetables, served with a side of quinoa.
  • Grilled portobello mushrooms with roasted vegetables, such as asparagus and bell peppers.
  • Chickpea salad with mixed greens, avocado, and a tahini dressing.

6 Vegitarian Options

  • Spinach and mushroom frittata, served with a side of fruit and whole grain toast.
  • Oatmeal with mixed berries, chopped nuts, and a drizzle of honey.
  • Grilled halloumi cheese with roasted vegetables, such as zucchini and eggplant.
  • Brown rice bowl with mixed vegetables, tofu, and a sesame dressing.
  • Black bean and vegetable quesadilla, served with guacamole and salsa.
  • Roasted vegetable and goat cheese tart, served with mixed greens.