My good friend Sarah asked me to write a post giving some suggestions for healthy breakfasts. Since Sarah is
my only reader one of my most loyal readers, I am more than happy to oblige.
Breakfast can be a challenge. We all know we’re supposed to eat breakfast, but mornings are rushed, and it’s easy to hustle out the door without eating (actually, I never do that. I’m starving in the mornings) or grab a PopTart or a doughnut. But breakfast doesn’t have to be challenging; with a little bit of forethought, it’s easy to eat a quick meal full of nutrition to start your day on the right foot.
Breakfast should contain carbs, fats, and proteins to keep you full and energized through the morning, and all these breakfasts fit the bill. I’ll split them into two categories: those that you can make ahead of time and those that require a (very) little bit of preparation in the morning.
Egg muffins. These little guys are basically a frtitata in an easy-to-grab format. The beauty of these is that you can throw in whatever veggies you like; just dice them up, put them in a muffin tin (either use liners or grease the tin really well), and pour beaten eggs or egg whites on top until the muffin cups are nearly full. (You can also just break an egg on top of your veggies). Bake at 350 for 12-15 minutes, until they’re set, and ta-da! breakfast for the week. In the morning, pop a couple of muffins in the microwave, wrap in a whole-wheat tortilla (if desired), add a piece of fruit on the side, and you’re good to go!
(I ran out of egg whites, hence the two whole eggs).
Overnight oats. Are these still trendy in the healthy-living blog world? En vogue or not, this is another easy grab-and-go breakfast (as long as you can eat it at work. No spooning while driving). In a jar, stir together oats, milk (dairy or non) or yogurt, protein powder (optional — if you’re using a low-protein milk like almond, I’d definitely throw in protein powder), nuts or peanut butter, and a banana or blueberries. Screw on the lid, and put it in the fridge. In the morning, stir it again and eat it.
(Image source, because my overnight oats are not even close to being this pretty. Mine are usually in an old cottage cheese container.)
Muffins/quick breads. Google “healthy muffin recipe” and you’ll get millions of results. Whip up a batch on Sunday, and for the rest of the week, just slather one or two with peanut butter and add a side of fruit.
Egg sandwich. Beat two eggs in a microwave-safe bowl. Throw in a handful of spinach. Microwave for about a minute, stir, and microwave for about 30 more seconds. Place eggs between two pieces of whole-grain toast. Eat.
Oatmeal. This time of year, cold overnight oats just don’t do it for me. Luckily, hot oatmeal takes only a couple of minutes. I use old-fashioned oats, add fruit or pumpkin; egg whites or protein powder; and walnuts, flaxseed or peanut butter for some healthy fats. If J and I are carpooling, I eat in the car; otherwise, I make these in a Tupperware (or a cottage cheese container), toss it in my lunch bag, and eat it when I get to work.
Smoothies. Green smoothies are definitely still trendy, and for good reason — they’re quick, easy, and portable, and they give you a serving of veggies without tasting like a serving of veggies. My go-to mix is almond milk, spinach, frozen mixed fruit, egg whites or protein powder, and flax or chia seeds.
(Again, not my picture. Source. Apparently my food is unusually ugly.)
Cottage cheese, banana, nuts, and cinnamon. Mix it up. Eat it. Thank me later. (This is where I get all the cottage cheese containers.)
None of these breakfasts are exactly earth-shattering, but they’re simple, tasty, and healthy.
What are some of your go-to weekday breakfasts?
Are you a weekend food-prepper, or do you make everything as you go?