Carbohydrates: I don't know why people are so afraid of carbs! Carbohydrates should make up 45-60%* of your total calories. Try to make at least half your breakfast some form of carbs, whether that's whole grain cereal, oats, or fruit (bananas are rich in pectin, which is a type of fiber; it will keep you fuller longer). If you must eat refined grains, make sure they are enriched.

Proteins: About 10-30%* of your calories should come from protein sources. 1 cup of soy milk contains 8 grams of protein, which is about 16%* of your daily needs. Nuts are also great sources of protein. You can also add hemp or chia seeds into a smoothie, oatmeal, or acai bowl for additional protein.

Fats/lipids: About 30%* of your calories should come from fat. Try to limit your saturated and trans fat intake, these are not good for the body. Too many saturated fats in a diet can lead to heart problems, such as heart disease. Avocados, nuts, and flaxseed are all great sources of fat.

Alright, class! I hope you learned a little about nutrition. Now, onto the recipes. Most of the recipes are from other bloggers, click on the one you like and it will take you to their recipe.

Easy, Quick Breakfast Recipes

• Peanut Butter, Banana, & Chia Seed Toast
• Southwestern Avocado Toast
• Smoothie Bowl
• Oatmeal with dried fruits, agave syrup, nuts, seeds
• Granola bar and banana
• Peanut butter & jelly tortilla

*Percentages vary based on your personal caloric needs. The average adult needs about 2,000 calories.
⁺ Recipe is vegan/vegetarian, but you can substitute ingredients for egg & milk if wanted

If you are veg and are interested in a non-veg recipe, you can substitute egg or cow's milk for it's proper replacement.


Sources:
Soy Milk Nutrition
https://silk.com/products/original-soymilk
Saturated fats
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Saturated-Fats_UCM_301110_Article.jsp#.WFFm2horLIU
Carbohydrates (simple vs complex)
 Nutrition through the Life Cycle Sixth Edition
 http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Carbohydrates_UCM_461832_Article.jsp#.WFFhGBorLIU
Bananas are great!
http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2
http://www.foodmatters.com/article/25-powerful-reasons-to-eat-bananas
Dietary Guidelines for Americans 2015
https://health.gov/dietaryguidelines/
misc
http://greatist.com/eat/vegan-breakfast-recipes-you-can-make-15-minutes-or-less