8 Quick and Easy Breakfast Ideas
You've all heard that breakfast is the most important meal of the day, and with good reason, but still many people skip it. Breakfast is not only a good way to jump-start the day, but it also gets your metabolism going after it has slowed down during sleep. Eating a balanced breakfast has also been linked to a healthier body weight, a better overall diet quality, reduced risk for some chronic disease, and has some cognitive benefits.
Whether you are making breakfast for just one or an entire family, a little planning and preparation is key. One important point to remember for a high-quality breakfast is to include foods from at least three food groups, making sure to incorporate protein and fiber to help keep you full and satisfied. Most of these options can be made ahead of time, making it a quick, grab and go option on those busy mornings when everyone is trying to get out the door.
Overnight oats
Overnight oats can be made with a variety of ingredients, and are the perfect example of a breakfast that can be made the night before. Oats are a great source of fiber, which will keep you feeling full longer, and have been shown to lower cholesterol. In a jar combine 1/2 cup of oats, 1/2 cup of milk of your choice, 1 tablespoon chia seeds. This can be made many different ways, so you can always add 1 tablespoon of nut butter, 1 tablespoon of honey, fruit and nuts of your choice. Refrigerate overnight and this is ready to eat the next morning. Eat at home or conveniently take with you. You can even make a couple of days worth at a time.
Baked oatmeal
I am new to the world of baked oatmeal, but so far I'm really liking this convenient breakfast food. You can bake a batch of this, and eat on it throughout the week. Just run it in the microwave, and voila! Check out my recipe for blueberry almond baked oatmeal!
Waffles with various toppings
When many people think of waffles, they think of butter and syrup, or maybe some strawberries and whipped cream, but they can be so much more than that. Whole grain waffles are a good source of fiber, which helps keep you feeling satisfied until lunch time. My favorite way to top waffles is peanut butter and banana slices, but again, anything you like will work. Top with your favorite nut butter, fruit, and chia seeds. Or simply top with greek yogurt, ricotta cheese, or cottage cheese.
Avocado toast
Avocado toast has really been having a moment lately, and is such an easy and versatile way to jazz up your morning routine. Simply spread 1/4 of an avocado and top with your favorite seasonings or salsa. You can also get more bang for your buck and add tomatoes, an egg, seeds, or anything you like! This option is a great way to incorporate several food groups; whole grains (bread), healthy fat (avocado), tomato (veggies), egg (protein).
Breakfast "sushi"
If you have kids, this option is fun, easy, and not to mention nutritious. Just simply take a whole wheat tortilla, spread peanut butter (or your favorite nut butter) on one end of the tortilla. Add a banana, fold in the ends of the tortilla and roll, making sure to secure the tortilla with peanut butter. Finally, cut into one inch sections and serve!
Mini quiche
With 6 grams of protein and only 70 calories each, eggs are an inexpensive source of high-quality protein. Quiche is made mainly with eggs, milk, and really anything else you like. This is a great opportunity to sneak in some veggies at breakfast. Add spinach, broccoli, onions, etc. Make these in muffin tins, store in the refrigerator, and quickly reheat during the week. Click here to get this yummy veggie quiche recipe!
Yogurt with fruit and granola/cereal
The yogurt section is a tricky thing to navigate at the grocery store. Unless you are buying plain yogurt, many varieties are loaded with added sugar, which is fine every now and then, but if yogurt is your go-to breakfast then you may want to consider your options carefully. I don't usually recommend full fat dairy products, but yogurt is where I make an exception. Plain greek yogurt, has a higher protein content compared to regular yogurt, and is more flavorful and filling with a little extra fat. Add your favorite fruit and granola (try to find brands with less added sugar). You can even add peanut butter or PB powder to kick up the flavor and protein content if you like. However, if you find yourself in a pinch and need a nutritious snack, don't be afraid of fruit flavored yogurt, because it is a more nutritious option than a candy bar or bag of chips.
Smoothies
For those who lack getting enough fruits and veggies in their day (a lot of people), smoothies are a great way to get several servings at once. With so many smoothie recipes out there the possibilities really are endless. You can add spinach or kale, and some people even add vegetables like zucchini! Frozen fruit is easy and affordable. To make a smoothie a meal, just make sure there are 3-4 food groups included. Dairy makes a great base like milk of your choice or yogurt, and any nut butters ensure you are getting some healthy fats and protein. You can even make your own pre-portioned smoothie packs that you can easily take out of the refrigerator or freezer and throw in the blender on busy mornings. This takes the guess work out of what to eat for breakfast, and ensures that you have nutritious options on hand.
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