Clients often mention that fitting in a healthy (and quick) breakfast can be challenging when you're tight one time. Good news! There are lots of options out there for those mornings when time is tight. Several of the options below can be prepared the night before or prepped and frozen for even better efficiency.
Avocado🥑Smash Toast: The whole grains from the bread and the healthy monounsaturated fat provided by the avocado make this a winning combo — and It's quick to assemble. Simply toast the bread (I use Ezekiel's sprouted) and smash 1/4-1/2 avocado on top. Other additions can include: 🥚hemp seeds, cilantro, Everything Bagel spice, sprouts, 🍅 arugula, and more. A few smash toast recipes:
https://cookieandkate.com/avocado-toast-recipe/
https://detoxinista.com/avocado-toast/
Blueberry Smoothie: Believe it or not, you can prep a smoothie ahead! Pack 1 cup of fresh or frozen blueberries, 1/2 of a peeled 🍌and a handful of spinach in a sealed bag and freeze it overnight. In the morning, place the ingredients in a blender with a tablespoon of nut butter, 1/2 cup of dairy or plant-based milk or coconut water — and blend and go. Other options to include: plain yogurt, 🥑 hemp or flax seeds, kale, and oats. The beauty of smoothies is that the combinations are endless! Additional smoothie recipes: https://detoxinista.com/chocolate-avocado-smoothie/ https://simple-veganista.com/mango-pineapple-banana-smoothie/
Grain Bowl: A little bit of prep for some savory (or sweet) & healthy goodness. You can prepare a grain like quinoa or brown rice ahead or use leftovers. Place grains in a bowl and add a poached or hard-boiled egg, black beans, cooked tofu or other protein. Top with salsa and/or mix in some spinach and add a couple of slices of 🥑 The variety of bowls you can make are unlimited. Explore more grain bowl ideas: https://www.feastingathome.com/morning-grain-bowls/
https://www.joyfulhealthyeats.com/apple-cinnamon-breakfast-grain-bowl/
Overnight Oats: Oats are a powerhouse of nutrition and in particular, contain a type of fiber called beta glucan, which help improve cholesterol levels. If you’re squeezed for time in the morning, overnight oats are a gift. And, so many combinations! Combine 1/2 cup of oats with 1/2 cup dairy or plant-based milk, chia or flax seeds, fruit, vanilla, and maple syrup. Mix together in a bowl or jar and place in the refrigerator to soak overnight. In the morning, you can always top off the oats and add more fruit like berries, or nuts or nut butter. Looking for overnight oats recipes? https://www.diannesvegankitchen.com/vegan-cherry-chocolate-overnight-oats/
🥞Pancakes: Wait, pancakes? Yes! Three-ingredient pancakes made of oats, bananas and unsweetened plant-based milk are mixed in your blender and cook in under four minutes. You can even prepare the batter the night before and they're perfect for those mornings when you want a hot breakfast on the table but don't have the time to make anything complicated. Take 3 ripe bananas, 2 cups of rolled oats and 1 cup of unsweetened plant-based milk, and place them in a blender or food processor. Mix. Pour 1/3 cup of the batter onto a pan. Allow the pancakes to cook until bubbles appear around the edges, then flip until they're golden in color. They cook fast, about one to two minutes on each side. For toppings, try unsweetened applesauce or pureed berries.
Additional healthy pancake recipes: https://joyfoodsunshine.com/greek-yogurt-pancakes/#wprm-recipe-container-8872
🌯Breakfast Burrito: These can also be made ahead and kept in the refrigerator for up to three day and frozen even longer. Breakfast burritos are great as they offer a healthy balance of all three macronutrients in one convenient little package. Sauté or steam spinach. Scramble eggs with peppers, tomatoes, and onion. Add some cheese or nutritional yeast to eggs and veggies. Grab your tortillas, add the egg mixture and spinach — and roll. Place burrito in parchment paper, and go. More burrito ideas: https://minimalistbaker.com/scrambled-tofu-breakfast-burrito-30-minutes/
Check out my Pinterest and my web site for additional recipes. If you subscribe to Plan to Eat, you can also access my recipe collections through there as well.
For the longest time I didn't eat breakfast, and when I did, it was usually a not-so-healthy option like a highly sugary, processed cereal — and that generally left me feeling unsatisfied and hungry. I've found investing a little bit of time — whether the night before or a few minutes in the morning — allows me to consume a well-balanced, healthy meal that is satisfying and energizes me for the rest of the day.
Always happy to chat about your nutrition (and fitness), so feel free to reach out any time: inspiretransform50@gmail.com For details on nutrition coaching and/or personal training: https://www.inspiretransform50.com/services