Not everyone eats breakfast. Some people don’t care for it and prefer to start eating later. Others find it too time-consuming and impossible to fit into their schedule. Some people substitute a healthy breakfast with a donut and coffee. That’s not the fuel of champions. You need nutritious food that keeps your energy high without peaks and valleys. There are easy breakfasts that are lower in calories and high in nutrition. You can make some dishes the night before and reheat them in the microwave in the morning.
Include all the macronutrients in your breakfast.
Breakfasts should contain carbohydrates for energy, but they also need protein and healthy fat. They keep you feeling full for longer. Including fiber in your breakfast can also extend your feeling of fullness longer so you aren’t famished by mid-morning. A breakfast burrito with egg, mushroom, feta, and kale is also delicious. The egg and cheese provide protein and healthy fat. The carbs come from kale and the burrito shell. Other versions, like those with black beans, cooked quinoa, tomatoes, and other ingredients, are delicious. Just cook each ingredient the night before and microwave them in the morning. All that is left is a 15-second assembly.
Regular oatmeal or overnight oats provide fiber and carbs.
Overnight oats take little effort. You make overnight oats using one cup of oats to ¾ cup milk or milk alternative and a pinch of salt. Put the ingredients in a container and store them in the refrigerator for 12 hours. Serve cold or heat in the microwave. Stir before serving. Add dried or fresh fruit, toasted nuts, nut butter, and a sweetener like maple syrup. If you have more time in the morning, make fresh stovetop oatmeal. You can use the same extras used in overnight oats. Adding toasted pecans or almonds gives extra flavor.
If you’re rushed, make several breakfasts at once.
Boil a week’s worth of breakfasts at once. If you put a hard-boiled egg in the refrigerator immediately after it’s cool, it will last a week. Combine one or two eggs with one or two slices of whole grain bread topped with butter from the milk of pastured cows or made from mashed avocado. Add a banana, some sliced tomatoes, or a sliced apple.
- Make breakfast muffins from eggs, veggies, and meat. Scramble the eggs, add cooked meat, cheese, and veggies. Pour into muffin tins, bake, and store in the refrigerator to heat and eat. They last in refrigerated airtight containers for four or five days.
- Make a breakfast smoothie. If you’re in a hurry, tossing ingredients into a blender and pushing a button is quick. It takes some planning. Prepare the ingredients the night earlier. You can use frozen fruit to make it smooth and creamy.
- Go simple with minimal preparation. Fill a one-cup Mason jar halfway with Greek yogurt Toss in fresh or frozen berries, half a slice banana, and a layer of wheat germ, walnuts, or pecans. Put on the lid to eat in the morning.
- Put mashed avocado onto whole grain toast and top with a sliced hard-boiled egg, or poach the egg if you have time. Add baby lettuce, tomatoes, and cheese for a breakfast sandwich.
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