We have all heard the saying that breakfast is the most important meal of the day. However, many people continue to skip this meal. As a dietitian, I have clients tell me all the time that they don’t eat breakfast. The biggest excuse I hear for skipping breakfast is that there is not enough time for breakfast in the morning. Breakfast has been shown to help with weight management and improved cognition. However, not all breakfasts are created equal.
I recommend combining proteins, complex carbohydrates and fats at breakfast for sustained energy to keep you full until your next meal. Break down the word breakfast and you have break and fast. Breaking the overnight fast with a balanced breakfast in the morning can energize you for your day. Whether you are running out the door to school or to work, or just did not leave enough time to eat breakfast in the morning, these fast and easy breakfast ideas will make your morning meal easy and delicious!
Breakfast on the go ideas
Yogurt parfait: Combine yogurt, berries and granola in a cup and grab it on your way out in the morning! I recommend using plain greek yogurt and using fruit to naturally sweeten it as plain greek yogurt is high in protein and low in sugar. Adding granola and fruit is not only delicious but adds fiber to your morning meal.
Peanut butter and banana sandwich: Take two pieces of whole wheat bread and top with peanut butter and sliced banana. This breakfast is so easy and can be made the night before to quickly grab on your way out the door in the morning.
Frozen waffles with almond butter and berries: Pop two frozen waffles into the toaster oven and top with almond butter and berries. The combination of carbohydrates, protein and fiber will keep you feeling full and satisfied until your next meal. While these can’t be made the night before, they are easy and fast to make in the morning.
Oatmeal: Make a larger batch of oatmeal ahead of time and place individual serving sizes into containers. I make mine using rolled oats and skim milk. Place in the fridge to just have to heat and add toppings of your choice in the morning. You can get creative with toppings to change the flavor. My favorite oatmeal topping flavor combination is ground cinnamon, ground ginger, apples and walnuts.
Whole wheat toast with avocado and a hard boiled egg: Prepare the hard boiled eggs in advance so they are ready to top the toast. Spread ½ of an avocado onto two slices of whole wheat toast. Top with two hard boiled eggs. Option to sprinkle red pepper flakes on top to add extra flavor.
These breakfasts all use few ingredients and are quick to prepare on busy mornings. These filling combinations of complex carbohydrates, proteins and fats will satisfy you and give you the energy you need to jump start your day!
Linzy Ziegelbaum, MS, RD, CDN is a registered dietitian and owner of the private practice LNZnutrition LLC. She provides nutrition counseling and education to clients of all ages with many nutrition needs. Linzy enjoys sharing her love and nutrition expertise with others through counseling, her LNZnutrition blog and social media pages, including Facebook and Instagram.
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