Go-to breakfast ideas
When I talk with clients, I often see one common theme emerge:
They skip breakfast, eat a snack for lunch, then are so hungry in the evening they eat dinner plus ice cream plus chips plus anything else!
They also feel fatigued during the day, and often have headaches or difficulty concentrating.
The solution: Eat regular meals at regular intervals, including breakfast!
Here are some quick breakfast options to fuel your day so you can do all the things you want to do.
Pan-fried oatmeal yogurt bowl (from Heather at Heather Adams Fitness).
1 cup rolled oats
1 cup applesauce
3 eggs
1 teaspoon vanilla
Pinch of salt
Sprinkle of cinnamon
Combine all ingredients in a bowl. Put a pat of butter or plant-based butter in a medium frying pan, heat on medium heat. Add oatmeal mixture and let sit for a few minutes to develop color. Stir occasionally. It is done when in starts to look crumbly with some crispy bits. Makes about 4-5 servings. Place in container and refrigerate. Use one serving each day–serve with Greek yogurt and berries.
Copycat Starbucks egg bites
4 oz shredded cheese (Gruyere is a good choice)
8 eggs
3/4 c cottage cheese
1/2 teaspoon salt
Salt & pepper to taste
2 tablespoons chopped chives
Spinach or red peppers if desired
Bacon bits
Combine all ingredients except bacon in a blender. Coat half-pint jars or ramekins with cooking spray. Place in a 13 x 9 inch glass baking dish. Pour egg mixture into jars, dividing evenly. Top each with a sprinkle of bacon bits and shredded cheese. Pour water into the 13 x 9 pan about 1/2-1 inch full. Bake at 325 degrees for 35-40 minutes or until eggs are set and cooked through. Refrigerated. Take one out each day, microwave for about 1 minute. Pair with fruit, whole grain toast, or a smoothie for a more balanced breakfast.
No cook grab-and-go options
Grab 3 or more items as you run out the door! Mix-and-match, aiming for at least one protein and one carb option.
Protein/fat options:
Eggs
Cottage cheese
Greek yogurt
Dried salmon
Jerky
Nut butters
Nuts
Protein shakes
Protein bars
String cheese
Carb options:
Fruit
Dried fruit
Bagel
English muffin
Juice
Whole grain muffin
Oat bites
Grain-based bars
Fruit pouches
Start your day right by fueling your body!
~This is general information only and not nutrition or medical advice. Always talk with your doctor before undergoing any diet or lifestyle change.
