You’ve heard that breakfast is the most important meal of the day, and you’ve read what we found out about how making breakfast a priority helps you lose weight faster and more effectively. But we know that with school in full swing and the busy holiday season just around the corner, it can be a challenge to pull off a healthy and nutritious breakfast every day. For the benefit of on-the-go people and busy families, we’ve created this “cheat sheet” of 13 quick and easy breakfast ideas that will nourish your body and keep you full.
#1: Morning Muffins. Find a whole-grain filled muffin recipe that calls for veggies (think carrots and zucchini!). Cut back on the sugar and add flax or quinoa to bulk up the nutrition. Bake in a mini-muffin tin and you have a quick, healthy breakfast you can grab running out the door!
#2: Breakfast Quinoa. Who says this delicious and protein-rich grain is limited to lunch and dinner? Take last night’s (plain) cooked quinoa and add it with some milk to a pan. Warm it up and add toppings you would usually use on oatmeal.
#3: Not-Your-Mama’s-Toast: Top two slices of whole-grain toast with smashed avocado and eggs for a protein-packed breakfast. Bonus: Tupperware makes this meal really portable!
#4: Cereal Sundae. Bran flakes may not be anyone’s favorite cereal, but combined with Greek yogurt and fruit, it’s filled with protein, fiber, and delicious-ness!
#5: Mexican Baked Eggs. Put some salsa and cheese in a personal-sized, oven-safe dish. Crack two eggs on top and bake at 400º until the eggs are set (12 minutes). Voila!
#6: Breakfast Shake. Effortless, and easily adaptable to anyone’s tastes. Shakes and smoothies are a great way to start the day with a full helping of fruit. Of course we're partial to 310 Shake - it has a high serving of protein, no sugar or artificial sweeteners, and kick starts your day in a powerful way. The great taste gives you the perfect place to “hide” a handful of healthy greens. Keeping frozen fruit on hand means this meal takes you less than five minutes from start to finish.
#7: Fresh Fruit Parfait. The best part is how quickly this can come together! Pre-portion protein-rich Greek yogurt in containers and keep a Tupperware of chopped fruit ready in the fridge and container of granola on the counter so you can quickly assemble a parfait on-the-go.
#8: Breakfast Sandwich. It’s a classic, but it’s not as complicated as it sounds! If you don’t have time to make perfect egg patties, scrambled eggs do just fine on top of a whole-grain English muffin. Add some nitrate-free deli meat, a slice of cheese, and a tomato, and you’ve got a fancy breakfast better than anything McDonald’s could make!
#9: Breakfast Tacos. Scrambled eggs + chicken sausage + black beans topped with your choice of veggies (we love avocado, tomatoes, and cheese). Yum!
#10: Quinoa Quiches. This is a delicious recipe: Mix together 2 cups cooked quinoa, 2 eggs, 1 cup finely chopped veggies, 1 cup shredded cheese, salt + pepper. Portion in a muffin tin and bake at 350º for 15-20 minutes. All the savory flavors you love!
#11: Overnight Oats. Use a Tupperware or a Mason jar and combine milk, oats, a banana, nuts, and cinnamon. Seal it up, stick it in the fridge, and come morning you’ll have a meal ready to go. Experiment with different toppings to keep it interesting!
#12: Breakfast Cookies. Pinterest is filled with delicious breakfast cookie recipes. Opt for one that has little sugar. A combination of banana, peanut butter, and protein powder makes a delicious and lasting meal!
#13: Make-Ahead Waffles. Waffles (and pancakes, for that matter) can be made ahead of time and frozen. When you’re ready, pop one in the toaster and it’s as good as new. Add flax seed to your recipe for extra omega-3’s and top with peanut butter instead of syrup for more protein and less sugar.
Go ahead – pick one and make it tomorrow morning! With ideas as tasty and easy as these, there’s no reason not to have a healthy breakfast every day of the week.