How to Create a Healthy Breakfast Menu (That Won’t Take Forever)


Dr. Philip Rodger

Owner and Clinic Director

The average American adult eats breakfast only 3 times per week. And 13% of US adults don’t eat breakfast at all. 

We know finding the time to whip up a healthy meal can feel impossible. That’s why we created this guide to foolproof breakfast planning.

Want to start eating more breakfast and losing more weight? Then keep reading because this one’s for you. 

The Key Elements of a Healthy Breakfast

There’s a new food guide pyramid in town, and it’s not even a pyramid. The Plate Method is a guide for designing balanced meals. With this method in mind, here are the key elements that should be a part of any well-rounded and healthy breakfast.

A Complex Carb

Carbs get a bad rap these days, but our bodies need them to produce energy. That’s why carbs are essential to your breakfast.  

Choose complex carbohydrates like whole-grain bread, sweet potatoes, and low-fat milk. Complex carbs get broken down much slower, so you’ll feel energized until lunch comes around.

A Low-Fat Protein Source

The majority of people don’t get enough of a high-protein breakfast. You may think you don’t need it, but this macronutrient keeps you satiated long after you’ve broken your fast.

Eggs, low-fat cheese, and yogurt are perfect morning protein sources. If you’re going for the meat,  choose a lower-fat alternative like turkey bacon or chicken sausage.

Don’t Forget the Fruit and Veg!

The Plate Method recommends making half of every dish fruits and veggies. And breakfast is no exception.

Fruit’s easy to get into your breakfast diet, whether in breakfast smoothies or on top of pancakes. Chop up some colorful veggies to add to tacos, omelets, and breakfast bowls for a fiber punch to get your day started. 

A Quick and Healthy Breakfast Menu for Every Day of the Week

Once you know what your plate should look like, you can come up with hundreds of healthy breakfast meals. We’ve come up with a perfectly balanced meal for every day of the week to save you even more time.

Keep reading for five breakfast recipes we know you’re going to love. 

Monday: Breakfast Power Bowl

Got the Monday blues? Start the week off right with this nutrient-packed breakfast recipe. You’ll feel more awake, energized, and ready to conquer the day.


  • 2 eggs
  • 1 whole sweet potato, cut into pieces
  • Spinach
  • Low-fat cheese
  • Salsa

The great thing about this recipe is you can prep the sweet potatoes on Sunday night. Bake your sweet potato pieces in an over on 350°F for around thirty minutes. The next morning, you can heat them up or leave them cold for your power bowl.

To assemble, grab a bowl and start with a layer of iron-rich spinach. Next, add the sweet potatoes, which are rich in complex carbs that’ll keep you energized. Top your power bowl with the eggs (cooked however you prefer), cheese, and salsa. 

Tuesday: Breakfast Taco Tuesdays

Breakfast tacos are a staple in many Mexican diets, and they should be a staple in your breakfast recipe book, too. Mix up your mornings with this well-rounded recipe.


  • Whole wheat flour tortillas
  • 2 eggs
  • 1/2 avocado
  • Salsa

If you’re making your salsa fresh, consider batching it at the beginning of the week. You can use it up on Monday and Tuesday for breakfast. And maybe you’ll even have a little leftover for dinner.

Assembling this dish takes no time at all. Simply pile tortillas high with scrambled eggs and top with a few avocado slices and a spoonful of salsa. If you have time, add some fresh or frozen veggies to this dish to kick up the fiber a notch. 

Wednesday: Quick and Easy Peanut Butter-Banana Toast

If you’re like us, you’re always running behind in the middle of the week. So, here’s one of our favorite breakfasts that’s as quick as it is healthful.


  • 1 slice of whole-grain bread
  • Peanut butter
  • 1/2 banana, sliced

The key to keeping this recipe healthy is to choose the right peanut butter. Go for one with minimal ingredients, ideally just peanuts and salt. Avoid peanuts butter spreads with high amounts of added sugars, high fructose corn syrup, or saturated oils.

Throw this breakfast together in as few as five minutes. Toast your bread and spread a tablespoon of peanut butter from crust to crust. Add the banana slices on top for a little extra fiber and a quick sugar rush to get you out the door.

Thursday: The Ultimate Breakfast Parfait

With the weekend right around the corner, you’re probably feeling ready to celebrate. What better way than with this colorful, flavorful, and texture-rich breakfast recipe?


  • Greek or plant-based yogurt
  • Strawberries, blueberries, and bananas
  • Granola
  • Chopped walnuts
  • Chia seeds
  • Honey

For those looking to boost their morning protein intake, soy yogurt is ideal here. Otherwise, choose a low-fat yogurt like Greek yogurt. And always make sure you choose the unflavored products to avoid unnecessary added sugars. 

Grab a clear glass and add a layer of yogurt, fruit, granola, and nuts. Continue layering until you get to the top. Sprinkle on your fiber-rich chia seeds and top everything off with the teaspoon of honey. 

Friday: Peanut Butter Banana Smoothie

It’s Friday, which means you deserve a treat. Think you can’t have dessert for breakfast and still keep it healthy? This frothy breakfast treat will prove you wrong.


  • 1 frozen banana
  • 1 spoonful of peanut butter
  • Milk or a plant-based alternative

When it comes to choosing breakfast milk, you have options. Choose low-fat options if you’re going with dairy milk. If you’re a plant-based milk drinker, we recommend choosing a high-protein product like hemp milk to make this smoothie even more well-rounded.

All you need for this end-of-the-week treat is a blender and a glass. Throw the ingredients into the pitcher and blend on high until completely smooth. Add an optional dash of honey to this smoothie, depending on your sweet tooth. 

Kick Your Healthy Breakfast Up a Notch With ChiroThin

This quick and healthy breakfast menu can help you maintain your weight on its own. Make sure you’re staying active, though!

Are you looking for something to kick your weight loss up a notch? Healthy eating alone may not be enough to get the results you want. Learn more about the ChiroThin weight loss program to decide if it’s right for you!


cookin’ with dr. phil