Healthy Brunch: Eat something to keep you full for a long time and have energy until the afternoon.
Eating brunch , or a late meal that combines breakfast and lunch, has become a way of life for the new generation that is not in a hurry, especially on holidays or workdays when there is no need to attend morning meetings. However, choosing a brunch menu that is good for the body, helps you feel full for a long time, does not make you sleepy, and can energize you throughout the day is also very important.
What is Brunch ?
Brunch comes from the words Breakfast + Lunch. It is usually eaten around 10:00 AM – 2:00 PM. This meal is not just a snack, but should provide complete nutrition to keep you full for a long time. Brunch menus usually combine light breakfasts with savory lunch dishes. Let’s take a look at Brunch menu ideas.
Eggs, the main protein of Brunch
Popular menus such as scrambled eggs, boiled eggs, onsen eggs, or poached eggs are all suitable for brunch because they are easy to digest, provide high-quality protein, and help control hunger well.
Tip: Choose to use olive oil or avocado oil when cooking eggs to add good fat to the โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที body.
Avocado: Add good fat to keep you full for longer.
Healthy brunch favorites always include avocado toast, as it’s loaded with healthy unsaturated fats, high in fiber, and antioxidants.
Tip: Squeeze a little lime juice on the avocado to reduce the greasiness and prevent browning.
Whole grains, slow digesting carbohydrates
Whole wheat bread, oatmeal, quinoa, or brown rice are all options that provide sustained energy without causing a spike in blood sugar.
Recommended dishes: Boiled oats with soy milk, topped with nuts and fresh fruit, brown rice stir-fry with spinach and a poached egg.
Fresh-grilled-steamed vegetables add vitamins without adding calories.
Adding vegetables to your brunch can help increase fiber and important vitamins, such as kale, broccoli, carrots, and mushrooms.
Tip: Choose colorful vegetables to increase antioxidants and make your meal more appealing.
Smoked or baked salmon, loaded with omega 3
Fatty fish like salmon are perfect for brunch , especially smoked or baked, served with bread or a salad.
Tip: Choose cold-smoked salmon and refrigerate it properly.
Fresh fruit, naturally sweet, good for the digestive system.
Berries, such as apples, bananas or kiwis, are high in fiber, aid digestion and don’t add too much sugar.
Recommended dishes: Greek yogurt with fresh fruit and chia seeds, fruit salad with almond milk.
Healthy drinks
Swap your sugary coffee for something like unsweetened iced soy milk or a fruit and vegetable smoothie that will help you stay alert and won’t overstimulate your insulin.
Tip: Add a protein shake to your smoothie to make your brunch more filling.
Brunch Menus to Avoid
- Pancakes with syrup – high in sugar, filling in a jiffy
- White bread + lots of butter – refined carbs, saturated fat
- Sausage, Bacon – High in sodium and saturated fat.
A good brunch doesn’t have to be expensive or complicated. Just focus on natural ingredients, have enough protein, good fat, complex carbohydrates and fiber, and this brunch will give you energy until the afternoon without feeling drowsy or bloated, and it’s also good for your health in the long run.