Breaking your 8 hour fast is a delicate matter. Because your body is starved of nourishment, it tends to absorb more out of whatever you ingest first thing in the morning. Which is why what you eat at breakfast is especially important.
Unfortunately, we tend to rush out the door to brave or skip the jam, often grabbing unhealthy snacks, eating the office corner Nasi Lemak, or skipping the meal altogether.
It’s time to tend to these horrible habits!
Breakfast can be both healthy and at the same time convenient, and delicious. This meal, if taken correctly will fuel your body up with good nutrients, keep you full all the way till lunch hour and give you the energy you need to thrive throughout the day. So here is my Top 10 Most Healthy and Convenient Breakfast Ideas in KL. Hope you’ll find it helpful in achieving your fitness goals!
Healthy and convenient breakfast ideas in KL #1: Granola
Hands down my favourite meal to wake up to, granola is to me, the most convenient breakfast suggestion on my list of healthy and convenient breakfast ideas in KL. This is because you only need to pour it into a bowl, add milk, and it’s ready to eat! If you’re racing against time, you can even eat it on its own.
The second best thing about granola, after its epic levels of convenience is its amazing nutritional content.
Granola Benefits #1: Helps you poop
First off, as a digestive aid, granola’s powers are almost unmatched. That’s because it contains both soluble and insoluble fibre, where soluble fibre is great for alleviating constipation while insoluble fibre prevents diarrhoea. Also, the fibre content here can scrape clean our arteries of cholesterol that may otherwise lead to lethal heart conditions.
Granola Benefits #2: Helps you shed pounds
Other than that, granola can be a good friend when you want to lose weight. It lacks cholesterol and sodium, both prime culprits behind obesity. Also, it makes you feel full because it bulks up food and absorbs water, which is why you don’t actually need to eat much of it before you feel like you’ve had enough.
Granola Benefits #3: Healthy form of energy
Finally, granola gives us concentrated forms of energy. Unlike the kind that simple carbohydrates provide, where your blood sugar spikes and crashes, leaving you feeling sleepy and lethargic. Instead, granola contains real and healthy forms of complex carbohydrates and healthy fats that will keep you on the go and feeling full for longer periods of time. So you eat less and function better.
This long list is not the end of it! If you want to learn more about the goodness of this wholesome snack-like meal, here’s an article with a comprehensive list of granola benefits.
Healthy and convenient breakfast ideas in KL #2: Smoothies
Another easy-peasy breakfast idea, smoothies are perfect for lazy (or busy) people. Just chop up some fruits, throw them into a blender and press that button down. Granted, you need a blender for this, but consider the health benefits, convenience and even cost saved from just making your own breakfasts cheap every other morning! Plus, did I mention how delicious and nutritious they can be?
Smoothie Benefits #1: It is nutrient dense
You know what creates the magic within the smoothie besides the fruits?
It’s the accompanying ingredients.
Don’t just limit yourself to fruits, even though their nutrition content alone is already impressive. Simple ingredients like sunflower, hemp and pumpkin seeds, coconut oil, goji berries and milk or yogurt are amazing additions to this meal. Think of it as a liquid cupful of nutrients. The more amazing ingredients you add to it, the more goodness you’ll be drinking into your body from that single cup.
Smoothie Benefits #2: Easily absorbed by the body
Compared to a meal like the Nasi Lemak breakfasts we Malaysians are prone to settling with out of convenience, nutrients in the smoothies are much more easily absorbed into the body. Plus, you don’t get the uncomfortable bloated feeling that comes after such heavy and unhealthy meals. It doesn’t overwhelm the digestive track, rather it is a comfortable way to get your daily fix of nutrients. Also, when you replace your unhealthy breakfast options with something as great as smoothies, your health will most definitely improve by leaps and bounds.
Healthy and convenient breakfast ideas in KL #3: Eggs! Nature’s Golden Delight
Scrambled, sunny side up, half boiled or hard boiled, this son of a chicken is always a welcome to the body. And this is why they are number 3 on the list of healthy and convenient breakfast ideas in KL.
Egg Benefits #1: Protein power
Super nutritious for such a small case of natural ingredients, eggs are an amazing source of inexpensive, high quality protein. High quality because they are a pretty ‘complete’ source of protein, containing all eight essential amino acids that we as humans cannot synthesize in our bodies and must obtain from our diet. More than half of said protein is found in the egg white alone. It is rich with selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper while its yellow counterpart is a source of good fats and fat soluble vitamins A, D, E and K.
Egg Benefits #2: Calorie conservative
One egg contains just 78 calories. Have two of these babies in the morning and get the jump start boost of sustained energy you’ll need for a productive day! So much win for so little guilt!
Egg Benefits #3: Heart Healthy
Eating eggs is one way to increase your HDL (High Density Lipoprotein), often known as the ‘good’ cholesterol, and higher levels of this element has been shown to lower the risk of heart disease.(Healthline)
Healthy and convenient breakfast ideas in KL #4: Fruits
When in doubt of what to eat, always turn to nature. The more raw and unprocessed, the better. That said, fruits are nature’s goldmine of nutrients! Yummy in the morning, and any time of the day, fruits possess a balsamic natural sweetness that no artificial sugar can compete with. So replace your bread and strawberry jam with actual strawberries and feel the goodness of fruits gradually seep through you. Here are some of the benefits they bring to your breakfast table.
Fruit Benefits #1: A powerhouse of nutrients
Filled with vitamins and minerals, you cannot go wrong with fruits. Granted, you can’t survive solely on them, your body needs essential proteins and fats not necessarily carried by these nuggets of nature. But to have them every morning would be a brilliant start to the day, pumping your body full of minerals and antioxidants.
Fruit Benefits #2: Away with the acne
Some fruits, such as apples, bananas, berries and papayas have shown their amazing skin nurturing qualities mainly because of the collection of nutrients they contain. Apples for example have high levels of pectin that help control constipation, that have been known to trigger acne. So increase your fruit intake for that smoother, clearer skin!
Fruit Benefits #3: For the love of lustrous locks
Besides smoothening out your skin, fruits do wonders for your hair as well. The vitamin C imbued in fruits shines up your locks while softening its texture. Citrus fruits prevent hair loss and avocados with their impressive amounts of vitamin E strengthen hair and prevent premature greying. Also, let’s not forget the power of coconuts when it comes to healthy hair growth. Drizzle tiny amounts of coconut oil in your food and you’ll have those locks healthy and silky in no time!
When it comes to fruits, it’s recommended to consume them on an empty stomach because taken like this, they can delay greying of hair, dark circles under the eyes and balding. Also, when taken first thing in the morning, it will work on body detoxification and help you lose that excess weight.
Healthy and convenient breakfast ideas in KL #5: Yogurt
This chilled cup of yummy, delightful swirls is guaranteed to give you a fresh start to your day. Not exactly a familiar Malaysian breakfast, but definitely one worth exploring. Let me tell you why.
Yogurt Benefits #1: Healthy teeth, healthy bones
Good yogurt contains a chockful of calcium. Just one cup provides 49% of your daily calcium needs. And it doesn’t stop there, yogurt provides almost every nutrient that your body needs, such as phosphorus, potassium and B vitamins. Also, did I mention that yogurt contains impressive amounts of protein? So eating it for breakfast helps keep you full so you don’t snack before lunch, hence aiding your mission to lose weight. In this matter, go for Greek yogurt. Its protein content is usually higher so you’ll have more control over your cravings.
Yogurt Benefits #2: Immune system improved
Yogurt contains probiotics, which have been shown to reduce inflammation, which in turn is linked to several conditions ranging from infections to gut disorders. So consuming these probiotics on a regular basis may reduce your likelihood of contracting an illness and perhaps even aid you to win the frequent battles your body struggles against the common cold.
Yogurt Benefits #3: For that great gut!
These same probiotics, work magic in your gut. But to harness their powers, you need to look for yogurt that contain live active cultures of Bifidobacteria and Lactobacillus. Yogurt that contain them have been shown to improve the digestive health of patients that have digestive conditions (NCBI). So taking care of that tummy first thing in the morning will do wonders for your gut and your overall health.
A precautionary note for yogurt, though the health benefits are tremendous, good yogurt is quite difficult to find in KL. Store bought ones are filled with artificial flavours, sugar and processed ingredients, not exactly ideal for putting in our body first thing in the morning, or any time of the day for that matter. We Malaysians are not exactly yogurt maestros.
But, I managed to find a place in KL, which I absolutely adore, selling very health friendly yogurt. It’s where yogurt is made as it was meant to be made, with life bacteria culture and unprocessed ingredients, the whole nine yards. And it’s not expensive to purchase as well! I’m talking about the yogurt brand, Moo Cow, and you really should check out their offerings here.
Healthy and convenient breakfast ideas in KL #6: Wholemeal Bread (with homemade peanut butter)
Number 6 on our list of healthy and convenient breakfast ideas in KL: Wholemeal Bread. It essentially means making bread using the whole kernel of the wheat grain, as opposed to white bread made from refined grains. Now this hits more to home as a breakfast option, hearing all those Gardenia radio commercials growing up.
Bread is quite staple in our Malaysian culture, but to take it to the next level, health-wise, go for wholemeal option. Here’s why.
Wholemeal bread contains more fibre than white bread. Adults need around 25 to 35 grams of fibre daily and whole grains contain both soluble and insoluble fibre. You’ll get 5.8 grams of fibre in two slices of wholemeal bread, but only 1.9 grams from the same amount of white bread. Plus because fibre digests slowly, you’ll actually feel full longer, another trick this good breakfast idea has to losing weight.
Dress your bread up with peanut butter! But not anything off the shelves, they are full of processed ingredients and unhealthy fats and preservatives. Try making your own! It’s extremely easy and quick to create. Here is a step-by step guide on how to do just that!
Healthy and convenient breakfast ideas in KL #7: Salad
You know, for something we can’t even digest, vegetables aid digestion very well. I know it’s a stigma in Malaysia that raw veggies are yucky, (believe me, I thought that too), but when you find the rare gems around KL that make salads taste amazing, you WILL go back for that second bite. Before I tell you where to find them, here are why salads should take up space in your top ten healthy and convenient breakfast ideas in KL.
Salad Benefits #1: Armed with antioxidants
Antioxidants are substances that protect the body from free radicals: harmful molecules that damage cells and tissue. If you frequently consume greens, you’re likely to have higher levels of a host of powerful antioxidants such as Vitamin C, Vitamin E, folic acid and beta-carotene. This is especially more so if you consume them raw.
There was a recent study from the National Cancer Institute suggesting that people with diets rich in fruits and vegetables have lower risk of developing cancers, including those who smoke and drink heavily. Vegetables and fruits found to be particularly protective include beans and peas, peppers, tomatoes, carrots, apples, plums, pears and strawberries. Time to stock up your fridge with these goodies!
Salad Benefits #2: The Smart Fats
Put ingredients like olive oil, avocado and nuts into that mixture of greens. The monounsaturated fats in them help your body absorb protective phytochemicals like lycopene from tomatoes and lutein from dark green veggies. This is so you can get more out of the greens that you consume. You’re already eating greens, might as well get the most out of them. It’s been shown that avocado eaters absorb 8 times more alpha-carotene and 13 times more beta-carotene (both minerals that battle against cancer and heart disease) compared to groups that did not take avocado.
Healthy and convenient breakfast ideas in KL #8: Overnight Oatmeal Jars
Most of us cringe involuntarily at the thought of oats. So bland, so gamy, but to my utter surprise, when made right, can be incredibly yummy! So good, you wouldn’t believe you’re actually eating oats!
So overnight oats are basically a mixture of raw oats soaked overnight in lemon water, milk or yogurt, then served uncooked with fruits, nuts and granola. Bet you didn’t know all the benefits these overnight oats have to offer!
Overnight Oatmeal Jar Benefits #1: Fills you up
It’s common knowledge that not all carbs are bad. And oats are one of the best weight–loss friendly starches that digest very very slowly and trigger the release of digestive acids shown to suppress appetite and speed up calorie burn. Besides that, because these oats are soaked overnight, they quadruple in volume and while this might boggle your mind, size of food does matter when trying to control your diet. There was a study showing men consuming 12 percent less of a milkshake that was pumped with air to double in size, than when served the same equal-calorie shake absent the added volume. So because this meal is so heavy, there is less chance of you getting hungry after your breakfast and binging during lunch hour. Another bonus benefit of overnight oats!
Overnight Oatmeal Jar Benefits #2: Heart health
You probably have heard this before, that oats have a long-standing reputation as a cholesterol fighter. Just 3 grams of beta-glucan (a fibre in the oats) has been shown to reduce cholesterol levels by 5 to 10%. That’s not all, there is an extra edge to overnight oats in the heart health department. Because the traditional preparation calls for lemon juice, the added vitamin C can boost oatmeal’s ability to lower cholesterol by about 60%!
Overnight Oatmeal Jar Benefits #3: Mind over matter
Eating is such a situational affair. It swings faster than your mood. You might go to bed vowing to get up and make a salad or a smoothie, but when day break comes and you’re late, or craving for carbs or stressed out by your partner, that nasi lemak corner right by your office is going to look extra tempting. Having an overnight oats jar prepped and ready to eat is a great way to battle the seduction of all that amazing Malaysian food. Plus, it’s super mobile. You can take it anywhere. So even if you have to join some colleagues for breakfast, it’s easy to bring your oat jar along to avoid ordering anything unhealthy.
I’ve tried a bunch of overnight oats but my two favourites are the ones from Squeeeze Me Baby and Black and Beige. They may very well end up as your breakfast staples! Healthy and unbelievably yummy.
Healthy and convenient breakfast ideas in KL #9: Meat
Now this may seem the most counter-intuitive, but hear me out. We should be bulking up our breakfasts with protein instead of taking light, sugary ones, or worse still skipping it altogether.
Why you may ask? Well let me break it down.
The high protein content in meat causes energy to be released much slower than it would be when a simple carb meal is taken. So there is a gradual blood sugar increase throughout the day, instead of a spike and crash. With this consistent flow, you’ll be more attentive, productive and energetic throughout the day. Also, there’ll be less cravings before your next meal because of the volume of food you had and the slow breakdown of the meat. Give this a try and comment below if you start feeling those positive symptoms!
Healthy and convenient breakfast ideas in KL #10: Nuts and Dried Fruit.
We have reached the final suggestion on our list of healthy and convenient breakfast ideas in KL!
If you need to eat on the go in the morning, I cannot think of anything better than granola. Simple, quick and convenient. But if that is not at your disposal, the next best thing are nuts and dried fruit! Equally as mobile and you can even eat it while driving to work, this hassle free breakfast idea is super healthy as well.
Again, coming from the protein filled standpoint, nuts are full with some of the best sources of healthy fats that help your body maintain the blood sugar levels stable for long periods of time. Also, there have been studies showing the ability of nuts to lower LDL (the ‘bad’ cholesterol), improve heart health and reduce inflammation that in turn can promote healthy ageing.
Plus they are tremendously high in fibre, and so are the dried fruit.
Surprisingly, dried fruit generally contains more fibre than the same sized serving of their fresh counterparts. This is because most of the water has been extracted from dried fruit, so their components are condensed, making them very nutrient dense. So the next time you’re eating these nuggets of nutrients from a Tupperware while driving to work, trust that your breakfast ‘snack’ is a very healthy one indeed!
If you’re looking for healthy snacks to munch on during that hour of hunger in the evenings, there are superbly healthy options out there! Don’t burden your body with junk, if you’re hungry, eat! But eat wisely! Check out these 10 Healthy Snack Pack Deliveries in KL to get your munchies cravings met!
Breakfast Bonus Tip #1: Skip coffee drink water!
When you sleep, what you don’t realise when your body is resting, is that it is fasting as well! And that is the reason why you wake up feeling thirsty and hungry. Sadly, the first form of liquid we Malaysians like to reach for is our cup of coffee, but we don’t understand that our favourite stimulant is not as effective in keeping us alert and awake as we’d like to think.
And it’s all because of cortisol, the hormone that makes us feel awake. And it is in the morning that our cortisol levels are highest.
There is a huge problem with consuming caffeine when cortisol production levels are high. The caffeine will interfere with the production of cortisol leading the body to produce less of this hormone and hence rely more of the caffeine. This is why we build up tolerance for caffeine and can’t function as productively without it.
So skip the coffee and opt for water instead. This is the best thing that should enter your body first thing in the morning, even before breakfast. It is in fact, the body’s ‘gold standard fluid’. It’ll aid digestion, regulate bowel movement, and optimise your metabolism. Also, because you wake up each morning slightly dehydrated, starting the day with 2 glasses of water will rehydrate your body, freshen your mind and stave off cravings.
Breakfast Bonus Tip #2: Exercise before breakfast! Will motivate you to eat better breakfast.
That 10 minute HIIT exercise or that 15 minute sprint around your taman will do wonders for your fitness. Just take in some water before you do so. First off, it’ll get your heart pumping and calories burning well into the day. Secondly, it’ll start your day off with the right mind set, one committed to the cause of getting healthy! So your food intake for the day may very well align itself with that mind set.
You fought the good fight in the morning.
Why waste the hard earned effort on a greasy plate of fried Koay Teow for breakfast?
So working out before breakfast would be a pretty good way to encourage youself to stick to your daily diet of healthy food. And keep to eating suggestions off the list of healthy and convenient breakfast ideas in KL. It’s all about the mind set guys. Fix that and the rest will fall in line.
Now that you’ve seen the best healthy and convenient breakfast ideas in KL, why not try one out this week? It’ll only set you back about 5 to 10 ringgit and you can see first-hand the convenience and nourishment of these ideas and if they are worth welcoming into your daily morning diet.
Let me know if I’ve missed out any healthy and convenient breakfast ideas in KL! Would be such a shame if a great idea is not mentioned. And do tell which of the 10 you would opt for and why. Any feedback whatsoever would really help those who are coming across this for the first time! So let’s be generous my fellow KL-ers!
Right, I see you in my next article then!