A great way to start the day off right is with a delicious, healthy breakfast that keeps you feeling full until lunch time. If you struggle with finding the right thing to eat in the morning or making time to prepare a healthy meal on the fly, I dare you to take the NCHPAD Five-Day Breakfast Challenge! Prepare one of these recipes each day for the next five days and share your photos on Facebook or Twitter with the hashtag #NCHPADBreakfastChallenge.

Breakfast #1: Hard-Boiled Eggs with Avocado and Tomatoes

Research has shown that the dietary cholesterol found in eggs is no longer a concern for elevating a person’s blood cholesterol, as long as they are consumed in moderation. Eggs are a rich source of protein and are packed with vitamins and minerals.

Makes 1 serving

Ingredients:

• 2 large eggs
• 1/4 avocado
• Handful of grape tomatoes
• Salt & black pepper

Directions:

1. Start by hard boiling your eggs. Do this the night before to cut down on prep time in the morning. Place eggs in a saucepan and fill with enough water to cover the top of each egg. Cover with a lid and bring water to a boil. Once water begins to boil, turn off the stove but leave the saucepan on the burner. Let eggs sit on stove for 10 minutes. Remove eggs and place them in a bowl of ice water to stop the cooking. Store eggs in the refrigerator overnight or peel to eat.
2. Slice eggs into quarters and place in a bowl. Top with chopped avocado and tomatoes sliced in half. Sprinkle with the desired amount of salt and pepper. Enjoy!

Nutrition Facts:
Amount per serving
Calories: 183, Total Fat: 11g, Cholesterol: 373mg, Sodium: 134mg, Potassium: 151mg, Total Carbohydrate: 6g, Dietary Fiber: 1g, Protein: 13g

Breakfast #2: Overnight Oats

Overnight Oats have become a popular way to prepare oatmeal in advance with a variety of different toppings. Overnight oats should sit in the refrigerator for at least four to five hours and can be prepared up to three days in advance. Oatmeal is rich in dietary fiber, which can help keep you fuller for longer!

Makes 1 serving

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk
• 1 tablespoon chia seeds
• 1 tablespoon maple syrup
• 1/4 teaspoon vanilla extract
• 1/2 cup fruit (your choice)
• 1 tablespoon nuts (your choice)

Fruit and Nut Combinations:
Blackberries and pecans, blueberries and cashews, cherries and almonds, peaches and almonds, dried cranberries (1 tablespoon) and walnuts, apples and pecans.

Directions:

1. Scoop rolled oats into one-half- to one-pint mason jar or container with a lid.
2. Add milk, chia seeds, maple syrup and vanilla extract to container. Stir until ingredients are combined.
3. Cover and refrigerate overnight.
4. When ready to serve, top with fruit and nuts of your choice.

Nutrition Facts:
Amount per serving (fruit and nuts excluded)
Calories: 311, Total Fat: 6g, Cholesterol: 3mg, Sodium: 64mg, Potassium: 244mg, Total Carbohydrate: 52g, Dietary Fiber: 9g, Sugar: 18g, Protein: 13g

Breakfast #3: Mediterranean Eggs

Scrambled eggs with sautéed vegetables are an easy and delicious way to pack in more nutrients at any time of the day!

Makes 1 serving

Ingredients:

• 2 large eggs
• 1 teaspoon extra-virgin olive oil
• Pinch of red pepper flakes
• 1/2 cup baby spinach
• 1 sun-dried tomato half, finely chopped
• 1/4 bell pepper, chopped
• 1 tablespoon grated parmesan cheese
• Black pepper
• 1 piece whole wheat bread, toasted

Directions:

1. Beat eggs in a small bowl until frothy.
2. Heat oil in sauté pan over medium heat. Add spinach and red pepper flakes until spinach is wilted. Add sun-dried tomatoes and bell peppers, cook for 30 seconds.
3. Pour egg into sauté pan and stir constantly until egg is cooked (about 30 seconds to one minute).
4. Remove pan from heat and add parmesan cheese. Stir to combine and transfer to a plate. Top with pepper and serve with a piece of toast.

Nutrition Facts:
Calories: 317, Total Fat: 17g, Cholesterol: 429mg, Sodium: 388mg, Potassium: 348mg, Total Carbohydrate: 22g, Dietary Fiber: 3g, Protein: 20g

Breakfast #4: Smoked Salmon & Cucumber Wraps

Smoked salmon is rich in omega-3 fatty acids, which are associated with improving cardiovascular health. Fats are also helpful in keeping you fuller for longer.

Makes 2 servings
Recipe from http://www.livestrong.com/article/269112-smoked-salmon-nutrition/

Ingredients:

• 2 large sprouted-wheat or whole-wheat tortillas
• 1/4 cup (2 oz.) whipped light cream cheese
• 1/2 cup very thinly sliced English cucumber
• 2 ounces smoked salmon, thinly sliced
• 2 generous handfuls broccoli sprouts or baby arugula leaves

Directions:

1. Spread each tortilla with half of cream cheese. Arrange half of cucumber slices on each in a single layer over cream cheese, overlapping them slightly if necessary and leaving a strip about one inch (2.5 cm.) wide along one edge of tortilla uncovered. Arrange salmon over cucumbers, dividing it evenly. Scatter sprouts over cucumbers.
2. Roll up tortillas, beginning opposite the uncovered cream cheese and tucking tortilla snugly around ingredients. Press firmly on cream cheese end to seal. Turn seal side down and, using a serrated knife, cut each wrap in half on the diagonal.
3. Serve right away or wrap tightly in waxed paper, plastic wrap, or aluminum foil and take to go.

Nutrition Facts:
Amount per serving
Calories: 233, Total Fat: 10g, Cholesterol: 26mg, Sodium: 583mg, Potassium: 127mg, Total Carbohydrate: 26g, Dietary Fiber: 2g, Protein: 11g

Breakfast #5: Banana Applesauce Muffins

Muffins can be made in advance and are a great on-the-go breakfast option if made using healthy ingredients.

Ingredients:

• 2 ripe bananas
• 1/2 cup sugar
• 1/4 cup unsweetened applesauce
• 1 cup white whole wheat flour
• 1/2 tablespoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 teaspoon vanilla extract
• 1 egg

Directions:

1. Preheat oven to 350 degrees F.
2. Mash bananas and mix in sugar. Stir in the remaining ingredients, until the flour is just incorporated.
3. Pour batter into prepared muffin tins and bake for approximately 20 minutes, until a toothpick comes out clean.

Nutrition Facts:
Amount per muffin
Calories: 105, Total Fat: 1g, Cholesterol: 18mg, Sodium: 158mg, Potassium: 235mg, Total Carbohydrate: 20g, Dietary Fiber: 1g, Sugar: 9g, Protein: 2g