10-Minute Breakfast To Shake Up Your Day

Breakfast is the most important meal of the day. And it does exactly what it says. Most people sleep for 7—10 hours, so unless you’re a secret midnight snacker, you go several hours without any food. Your first meal of the day breaks your fast and–ta-da!–it’s “break fast” time.

There are several reasons why a  nutritious breakfast  is good for you. Kickstarting your day with the right kind of fuel can:

  • Maintain blood sugar levels that are already in the normal range. (Keeping blood sugar levels within the normal range helps reduce the risk of developing Type 2 diabetes.)
  • Replenish depleted glucose supplies, boosting your energy and alertness
  • Provide a significant percentage of your daily vitamin, mineral, and nutrient absorption
  • Assist weight management


The Most Important Meal of the Day

With 42% of Kiwis saying it’s the most important meal of the day, why does half the population skip breakfast? The most common reasons include a hectic lifestyle and not enough time to prepare. And when the average New Zealander does eat breakfast, they spend less than nine minutes prepping and devouring it. Even knowing the benefits of breakfast, sometimes nine minutes is all the time we can manage to scrounge up in the morning.

It’s easy to see why so many people forego a healthy breakfast for a quick bite on the go–or even skip breakfast altogether. But it’s worth squeezing in a nutritious breakfast if you want to stave off those hunger pangs until lunchtime, maintain mental focus, and avoid the risk of a hangry outburst.

So, if you’re looking for a healthy, uncomplicated breakfast that only takes 10 minutes to make, simply switch your typical breakfast for a health-friendly meal-replacement smoothie or shake.


Fun Fact: Smoothie or Shake–How to Tell the Difference

A smoothie typically contains fruits, juices, and vegetables, but no milk or yoghurt. Shakes, on the other hand, clearly do. But if you’re feeling rebellious, break the rules. Add milk or a scoop of yoghurt to your smoothie–it’s your breakfast, so do you.


It’s Smooth(ie) Sailing When You Get Back to Basics

Before diving into the good stuff (all the tasty add-ins), first focus on the foundational ingredients for every good meal-replacement drink: supplemental support, liquid, and ice.

Supplemental Support
A powerhouse breakfast shake doesn’t stand on fruit alone. It’s a meal replacement, after all–a quick and easy on-the-go swap for your morning oatmeal or poached eggs on toast. Find a great-tasting, high-quality  meal replacement shake  with essential vitamins and nutrients to elevate your drink to a well-balanced breakfast experience.

Choose a liquid base for your smoothie or shake. Coconut water is a popular smoothie choice, thanks to its countless health benefits. With as many natural electrolytes as a sports drink, it’s an excellent source of antioxidants, amino acids, and potassium. And it’s super tasty! But, if you’re not a coconut fan, filtered water or your favourite fresh juice works, too.

For a shake, any milk goes, including dairy, coconut, soy, and almond. Try switching up nut milks–each one offers its own distinct flavour.

Most people add ice to their shakes and smoothies. It helps chill and thicken the mixture and adds some extra liquid.


6 Supercharged Breakfast Smoothie or Shake Ingredients

Essentials–check. Now the fun part: the assembly. The best thing about shakes and smoothies is how delicious they are. Let’s face it, plenty of health foods are all goodness and little tastiness (I’m talking to you, wheatgrass). But with shakes and smoothies, you can take your pick of favourite flavours and textures, making your drink as one-of-a-kind as you are. Here’s some ingredient inspo for the next time you hit the supermarket.

Avocados not only give a lush, creamy silkiness that makes you feel like you’re drinking something deliciously naughty, they’re also jam-packed with healthy fats, omega-3s, and vitamins B6, C, E, and K. These fats help maintain healthy blood sugar levels and fill you up–so no more mid-morning munchies!

Feeling spicy? While cayenne may not immediately spring to mind when you imagine a sweet smoothie or milkshake, it’s a must-have if you’re feeling under the weather. Cayenne helps support healthy immune and digestive systems, can maintain healthy circulation, and packs enough of a punch to clear congested noses. This potent pepper is Hot-with-a-capital-H, so use it sparingly.

Frozen Berries
Strawberries, raspberries, blueberries–oh my! If you want to avoid adding excess liquid to your drink, switch ice cubes for frozen berries to give your beverage a chilled and fruity twist. Berries burst with goodness, bringing a boost of antioxidants, vitamins, minerals, and fibre.

Leafy Greens
You’ll happily eat your greens when you see all the benefits of spinach and kale. Customise your drink to your specific needs–kale contains more calcium and vitamins K and C, while spinach is your best bet for magnesium, folate, vitamins A and E, iron, and zinc. Or add both for good measure.

Chia Seeds
Three thousand years ago, Mayans rode off to battle with only a bag of chia seeds for energy and endurance–and nothing else. You may not need the same quantities of chia seeds as these ancient warriors, but you can certainly benefit from their properties. Add 10 grams to your smoothie and declare war on mid-morning tummy rumbles.

Cacao nibs–raw chocolate–are rich in protein, minerals, antioxidants, and healthy fats and have a slightly bitter chocolate taste. Buy them in powder form if you don’t have a grinder at home.


Now you have everything you need to make a simple–but unforgettable–breakfast. So, give it a go–try a tasty meal-replacement smoothie or shake to banish those hunger pangs and stay focused. It’s a fabulous way to start your day.






Author:    Kirsty left the bright lights of London to make the jump across the pond in 2016. A city girl at heart, she spent four glorious years in NYC before swapping skyscrapers for the equally imposing mountains of Utah. She loves European cities, true crime podcasts, and independent bookstores.



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Written by HealthStatus Crew
Medical Writer & Editor

HealthStatus teams with authors from organizations to share interesting ideas, products and new health information to our readers.

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