Clean eating is a dieting method that eliminates chemicals and processed foods to make your body and mind healthier. The goal typically isn’t to eat fewer calories, but to ensure what you eat is clean and wholesome. Initially, clean eating can seem overwhelming, particularly when you’re preparing breakfast. You still have several choices for breakfast provided you keep it simple with fewer than five ingredients in each meal. As a bonus, you can prepare many clean breakfasts in advance if you’re pressed for time.
A warm bowl of whole grains is a nourishing choice for a clean breakfast. You’re not limited to the usual bowl of oatmeal; bulgur, millet, rye and barley are all delicious choices. If you buy them rolled, rather than whole, they’ll cook in the microwave in less than five minutes. Pick one or two grains for your cereal and add a tablespoon of ground flaxseed for extra fiber. Quality whole grains typically have a natural sweetness that negates the need for sugar. If your cereal is lacking, though, add Saigon cinnamon or frozen berries for some clean sweetness. A 1-cup bowl of bulgur and oats with flaxseed has around 200 calories and 8 grams of dietary fiber.
Rather than loading your omelet with processed cheese and meat, keep it simple for an easy, clean breakfast. Whole eggs aren’t bad for you in moderation, but they do have 55 percent of a recommended daily intake for cholesterol in each one. Use a 1-to-4 ratio of whole eggs to egg whites to keep your omelet healthy. Green onions, bell peppers, cooked chicken, shallots or shredded carrots are tasty fillings. One omelet with one egg and four egg whites with bell peppers has 150 calories and 20 grams of protein. Omelets keep well in the refrigerator overnight if you’ll be rushed in the morning.
On its own, yogurt is nutritious and full of bacteria that benefits your digestive tract, but you need to mix in a few things to make a fulfilling breakfast. Start with plain, fat-free yogurt and add some chopped nuts for protein and fiber. Whole grains are also tasty in yogurt and they soften the longer you let the yogurt sit. Plain yogurt seems bitter if your taste buds are unaccustomed to it; stir some honey in to sweeten your breakfast naturally. A 1-cup bowl of yogurt with slivered almonds and 1 tablespoon of honey has 250 calories and 16 grams of protein. You can mix yogurt up to four days in advance for grab-and-go breakfasts.
For a sweet, indulgent breakfast that’s still healthful and clean, you can’t go wrong with a fruit salad. Wash, chop and peel your favorite fruits and toss them in a large bowl. Fruit has natural sugars, so you don’t need to add any. Get some protein in your fruit salad with cottage cheese to balance your breakfast. The fruit’s sugars will blend with the cottage cheese to make a sweet, syrupy coating. Fruit salad keeps for up to two days in the refrigerator. A 2-cup bowl of fruit salad with peaches, strawberries and 3.5 ounces of cottage cheese has about 180 calories, 14 grams of protein and 30 grams of carbohydrates.
Serena Styles is a Colorado-based writer who specializes in health, fitness and food. Speaking three languages and working on a fourth, Styles is pursuing a Bachelor's in Linguistics and preparing to travel the world. When Styles isn't writing, she can be found hiking, cooking or working as a certified nutritionist.