19 Easy Breakfast Recipes That Can Help Reduce Your Risk of Alzheimer's (2024)

There are a few different ways you can support your cognitive health, from avoiding trans fats to making meditation a part of your daily routine. These recipes will help you follow the MIND diet, which is high in foods that are rich in magnesium, antioxidants, omega-3 fats and more nutrients that support brain health. Recipes like our Egg-in-a-Hole Fried Quinoa & Summer Skillet Vegetable & Egg Scramble put the spotlight on eggs, leafy greens, berries and more for a brain-healthy morning meal.

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Spinach & Mushroom Quiche

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19 Easy Breakfast Recipes That Can Help Reduce Your Risk of Alzheimer's (1)

This healthy vegetarian quiche recipe is as simple as it gets. It's a quiche without the fussy crust! It's filled with sweet wild mushrooms and savory Gruyère cheese. Enjoy it for breakfast or brunch, or serve it with a light salad for lunch.

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Granola & Yogurt Breakfast Popsicles

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19 Easy Breakfast Recipes That Can Help Reduce Your Risk of Alzheimer's (2)

These fun yogurt pops studded with fresh berries make a great on-the-go breakfast for a busy morning--perfect for kids and adults alike.

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Summer Skillet Vegetable & Egg Scramble

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19 Easy Breakfast Recipes That Can Help Reduce Your Risk of Alzheimer's (3)

Don't toss out those almost-past-their-prime vegetables and fresh herbs. Toss them into this skillet egg scramble for a quick vegetarian meal. Nearly any vegetable will work in this easy skillet recipe, so choose your favorites or use what you have on hand.

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Baby Kale Breakfast Salad with Smoked Trout & Avocado

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19 Easy Breakfast Recipes That Can Help Reduce Your Risk of Alzheimer's (4)

Kale for breakfast? Oh yeah! Start your day off right with a breakfast salad recipe full of good-for-you greens and you'll knock out half of your daily veggie quota with the first meal of the day.

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Egg-in-a-Hole Fried Quinoa

19 Easy Breakfast Recipes That Can Help Reduce Your Risk of Alzheimer's (5)

We used quinoa to bump up the fiber and protein in this stir-fry-inspired dish. Rather than making an omelet or stirring in the eggs as you would for fried rice, we cook them in divots right in the veggie-filled quinoa for a fun presentation. Opt for a flat skillet over a wok so you have plenty of room to nestle in the eggs.

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Spinach Smoothie

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19 Easy Breakfast Recipes That Can Help Reduce Your Risk of Alzheimer's (6)

Strawberries and banana are the sneaky way to hide the fact that there's 1 1/2 cups of spinach in this smoothie. It's so berry delicious that you'll be making it every morning.

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Green Shakshuka

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19 Easy Breakfast Recipes That Can Help Reduce Your Risk of Alzheimer's (7)

Shakshuka, or eggs poached in an aromatic tomato sauce, is a fast, one-pan breakfast staple in Northern Africa and Israel. This healthy recipe features spinach, herbs and tomatillos. Garnish with a touch of harissa--a fiery chile paste--and dip some toasted whole-grain country bread into the jammy yolks.

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Spinach & Egg Scramble with Raspberries

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19 Easy Breakfast Recipes That Can Help Reduce Your Risk of Alzheimer's (8)

This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines weight-loss power foods, eggs and raspberries, with filling whole-grain toast and nutrient-packed spinach. The protein and fiber help fill you up and the whole meal clocks in at just under 300 calories.

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Muffin-Tin Spinach & Mushroom Mini Quiches

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19 Easy Breakfast Recipes That Can Help Reduce Your Risk of Alzheimer's (9)

Switch up your morning routine with these easy vegetarian mini quiches. Earthy mushrooms and spinach pair nicely with rich and creamy Gruyère cheese. Serve them on a platter with a fresh fruit salad for a simple weekend brunch.

Baby Kale Breakfast Salad with Quinoa & Strawberries

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19 Easy Breakfast Recipes That Can Help Reduce Your Risk of Alzheimer's (10)

Fruit, whole grains and greens for breakfast? Yes! Start your day off right with this breakfast salad recipe and you'll knock out half of your daily veggie quota with the first meal of the day.

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Green Smoothie

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19 Easy Breakfast Recipes That Can Help Reduce Your Risk of Alzheimer's (11)

Get your daily dose of dark leafy greens any time of day with this delicious green smoothie. Ground flaxseed adds omega-3s. Pour any extra into a freezer-pop mold and have it later as a frozen green smoothie pop.

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Eggs in Tomato Sauce with Chickpeas & Spinach

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19 Easy Breakfast Recipes That Can Help Reduce Your Risk of Alzheimer's (12)

Simmer eggs in a rich tomatoey cream sauce studded with chickpeas and silky spinach for a super-fast vegetarian dinner. Serve with a piece of crusty bread to soak up the sauce. Be sure to use heavy cream; a lower-fat option might curdle when mixed with acidic tomatoes

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Whole-Grain Buttermilk Pancakes

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19 Easy Breakfast Recipes That Can Help Reduce Your Risk of Alzheimer's (13)

This healthy whole-grain buttermilk pancake recipe uses 100% whole-wheat flour, heart-healthy canola oil and just a tablespoon of sugar. Compared to most store-bought mixes or a classic recipe, this recipe saves about 30 calories, 3 grams saturated fat and 4 grams total sugar per serving, plus you'll dish up 2 extra grams of fiber. If you want to experiment with different types of whole grains, replace up to 1/2 cup of the whole-wheat flour with cornmeal, oats and/or buckwheat flour. Or add extra fiber and omega-3s by adding up to 3 tablespoons of ground flaxseed or chia seeds.

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Baby Kale Breakfast Salad with Bacon & Egg

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19 Easy Breakfast Recipes That Can Help Reduce Your Risk of Alzheimer's (14)

Breakfast salad? Oh yes! Start your day off right with this healthy breakfast recipe. A bowl of good-for-you greens, such as baby kale, will knock out half of your daily veggie quota with the first meal of the day.

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Mediterranean Breakfast Sandwiches

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This veggie-packed breakfast sandwich delivers a healthy serving of protein plus fresh vegetables on low-carbohydrate sandwich bread.

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Creamy Blueberry-Pecan Overnight Oatmeal

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These overnight oats with Greek yogurt, blueberries and pecans are an easy, on-the-go-breakfast. If desired, reheat the oatmeal before adding the toppings.

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Bean & Bacon Breakfast Tacos

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Get a serving of vegetables from kale, and protein and fiber from beans, in this healthy breakfast taco recipe. Other types of beans (pinto, black, kidney) or chickpeas also work well.

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Smoked Salmon Scrambled Eggs

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19 Easy Breakfast Recipes That Can Help Reduce Your Risk of Alzheimer's (18)

Make a big batch of this healthy scrambled egg recipe and serve it with bagels for a fun brunch.

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Southwest Breakfast Quesadilla

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19 Easy Breakfast Recipes That Can Help Reduce Your Risk of Alzheimer's (19)

Pico de gallo and cheesy eggs make this quick breakfast flavorful and satisfying.

19 Easy Breakfast Recipes That Can Help Reduce Your Risk of Alzheimer's (2024)

FAQs

What is a brain food for breakfast? ›

Examples: eggs, nuts, cheese, yogurt, nut butters (peanut, almond), meat, fish, chicken and turkey. Carbohydrates instantly feed the brain and working muscles and fiber slows digestion, providing a steady release of energy over time. Examples: whole grain cereal, bread, tortillas, pita, crackers, oats and pasta.

What is a high protein breakfast for a 60 year old woman? ›

There are a variety of protein-rich options available to seniors. Some excellent choices include eggs, cottage cheese, or Greek yogurt. If you are looking to add some starch to your meal, you can use protein-rich basics like quinoa or black beans as an ingredient for your breakfast.

What is the number 1 brain food? ›

Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following: Green, leafy vegetables. Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene.

What are 3 foods to keep brain sharp? ›

What is the best food for your brain? Foods high in omega-3 fatty acids, such as fatty fish and walnuts, and antioxidants, including berries, broccoli, and pumpkin seeds, help support healthy brain function.

What are 5 foods that seniors should eat? ›

Wholegrain cereals, wholemeal bread, fruit, dried fruit, dried peas, beans and lentils are all excellent sources. Make sure you drink enough water to prevent constipation. Remember, most older people need 6–8 cups of fluid each day.

What is the best breakfast for dementia patients? ›

Breakfast Choices:
  • Whole grain toast with peanut butter.
  • French toast sticks.
  • Yogurt or cereal bar.
  • Hard-boiled egg.
  • Sausage links or patties.
  • English muffin topped with an egg, cheese, or ham slice.
Dec 28, 2020

What protein is best for seniors? ›

The Best Sources
  • Beef, grilled, 3 ounces: 24 grams.
  • Chicken breast, cooked, 3 ounces: 24 grams.
  • Salmon, cooked, 3 ounces: 23 grams.
  • Tuna, 3.5 ounces: 19 grams.
  • Tempeh, ½ cup: 17 grams.
  • Greek yogurt, plain, nonfat, 5.5 ounces: 16 grams.
  • Tofu, ½ cup: 10 grams.
  • Beans, canned, white, ½ cup: 9.5 grams.
Jan 15, 2022

What is the healthiest protein for breakfast? ›

There are a variety of ways you can add protein to your breakfast; some of the best protein-rich breakfast ingredients are eggs, nuts, nut butter, beans, and cheese. Whether you're a savory food lover or you have a sweet tooth, there's a protein-rich breakfast option for you!

What is a protein drink for seniors? ›

Top 15 Best Protein Drinks for Elderly
Product NameProteinCarbohydrates
Muscle Milk16g12g
Atkins Protein-Rich Shake15g2g
ProNourish15g25g
Carnation Breakfast Essentials10g27g
11 more rows
Nov 20, 2023

What are 3 foods that prevent Alzheimer's? ›

Many foods — blueberries, leafy greens, and curcumin (found in the spice turmeric), to name a few — have been studied for their potential cognitive benefit. These foods have been thought to have anti-inflammatory, antioxidant, or other properties that might help protect the brain.

What is the number one food to avoid dementia? ›

1. Colorful Fruits and Vegetables. Studies have found that foods with higher levels of carotenoids – the pigments that give fruits and veggies their orange and red color – are associated with better brain health and a lower risk of dementia.

What foods should you eat to prevent dementia? ›

Asparagus, turnip and collard greens, broccoli and spinach all offer this as well as fiber, vitamins and minerals important for brain health. Because spinach and kale have more nutrients per serving than other greens, they are sometimes called superfoods. But any leafy green has beneficial nutrients and antioxidants.

What are the top 5 brain foods? ›

5 Foods That Are Proven to Improve Brain Health
  1. Berries. Numerous studies conclude that eating strawberries, blueberries and other berry fruits may help prevent Alzheimer's disease and other age-related mental decline. ...
  2. Fatty fish. ...
  3. Coffee. ...
  4. Nuts. ...
  5. Green tea.

What is the best breakfast for brain fog? ›

They're rich in key nutrients and functional compounds that promote better energy, clarity, and mental health.
  1. Chia pudding. One of my go-to breakfasts is homemade chia seed pudding. ...
  2. Scramble, omelet, or baked frittata. ...
  3. Tofu scramble. ...
  4. Green smoothie. ...
  5. Turmeric latte.
5 days ago

What is the best brain food before exam breakfast? ›

Slow-release carbohydrates such as whole grain bread, wholemeal pasta, brown rice and porridge help keep your blood-sugar level stable, averting dips in concentration and brain power.

What are the 10 best brain foods? ›

The Top 10 Foods That Boost Your Brain Health
  • Blueberries. In adults, the hippocampus (the part of the brain that's a center for memories, emotions and spatial orientation) loses about 1% of its volume each year. ...
  • Green leafy vegetables. ...
  • Salmon. ...
  • Beans. ...
  • Dark chocolate. ...
  • Coffee and tea. ...
  • Turmeric. ...
  • Tomatoes.

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