When you think about preparing a quick, healthy breakfast in the morning, Is this what comes to mind?
Does the idea of fixing something more complicated than a bowl of cereal or a pop-tart make you anxious that you’ll be late? Maybe you’re hitting the drive-through because you want a breakfast that won’t leave you hungry at 10 AM. Or are you just not hungry in the morning?
Any of these reasons can be a good excuse for developing bad habits like skipping breakfast or grabbing the not so healthy option that’s more convenient. However, an easy, tasty breakfast doesn’t have to be complicated or time-consuming at all. It might take one extra step done ahead of time, but the result you get from the effort is completely worth it.
Take a look at these 5 ideas:
Egg Muffin Sandwich
This may be surprising to see here as a healthy option. In truth, it can be made very healthy at home when compared to the version you get as a fast food window. It can even be made faster than you can get at the drive through. No kidding. The secret to making this fast and easy is to mass produce ahead of time. You will need about 15 minutes on a Sunday evening to make 5 sandwiches for the week. The fiber and decent dose of protein in this pick will keep you full and focused through the morning.
Choose a whole grain English muffin or 100% whole wheat sandwich round. Pick out some Canadian bacon, ham or smoked salmon for a little extra protein. You can add cheese to make the sandwich a little heartier, but also consider avocado or tomato slices for some plant power. Here is the fun part: you are going to cook your egg patties in the microwave for about 40 seconds in a small bowl that will for the right size patty for your bread. (if you grease the bowl first with some olive oil, the egg slides out quite easily). Lay a paper towel on top to contain any possible explosions. You may choose to pop the yolk before heating. As you are cooking the egg, toast the muffin. Assemble sandwiches as you cook more eggs and bread to save time. Place each finished sandwich in a to-go container, and refrigerate. You can reheat in the microwave about 30 seconds and eat on the go, or wait until you get to work or school. The beauty of 20 minutes of work done ahead of time is that you have a healthy breakfast that cost less than 99 cents to make, no waiting in line required and edible with a quick reheat.
Greek Yogurt & Berries
This choice is quite easy since all the work required is a spoon and slicing strawberries. But is it filling? If you choose Greek Yogurt, you will get more than twice the amount of protein as regular yogurt, so that will be more satisfying. If you can find an organic brand, go ahead a get the full fat version for even more satiety. Fat keeps food in our stomachs longer, so you will be full for more hours. If you prefer fat-free dairy, add a healthy source of fat such as flax seeds or nuts. I recommend choosing plain yogurt to eliminate the added sugars that are in most brands. Add your own natural sweetness with some honey or maple syrup. Make it easier- use frozen berries! Make it portable- put into a lidded container and eat when convenient.
Apple & Peanut Butter Mini Sandwiches
An apple a day keeps the doctor away! These are better if you can make them up right before eating, it will take about 3 minutes to slice and spread. But after you’re done you can throw them into a container to bring with you, right after you pop a couple in your mouth. You get healthy fat from the peanut butter and fiber and good carbs from the apple. Make it easier! Save a step and use pre-made apple slices. Bring out the inner child in you and squeeze some chocolate chips between the layers for a treat!
Chunked Avocado and Boiled Eggs
This is one of my go-to breakfasts during the week. My extra do-ahead step is boiling a pot of eggs at the beginning of the week. You can multi-task here and chop up some avocado. The tedious part is peeling the hard boiled eggs, but I find the shells come off well if they’ve cooled several minutes before peeling them. I chop up 2 eggs and half an avocado into a container and will add hot sauce or salsa to kick up the flavor. You can take it to another level by making a guacamole-style egg salad. The low carb nature of this breakfast keeps my appetite at bay and focus sharp, great for sitting at a desk job.
No Cook Oatmeal
Do you love your old fashioned oats but haven’t got the time to stand over a pot in the morning? I have 2 ideas for you here. One is the concept of not cooking it. You can add almond milk or yogurt and your fruit and place it in the fridge overnight and it will soften up the oats enough that it’s easy to eat by morning. You’ll get your filling fiber and dose of fruit without having to heat up the kitchen. A great option for the hot summer days. The other variation is to let your oatmeal soak overnight and this will allow you to be able to cook it in the microwave for 1 minute and be ready. This is a great alternative to the flavored, processed, added sugar “oatmeal” packets that are marginally filling. You will save a ton of money as well by sticking with old fashioned oats. Make it portable- use glass containers with lids.
Banana Nut Smoothie
If you’ve got a blender, you’ve got breakfast in a minute. You just need 3 ingredients on hand: Some almond milk, a banana and a nice scoop of almond butter. The healthy fat in the almond butter helps to balance the quick releasing carbs in the banana to make a creamy, just sweet enough drink that will feel sinfully delicious. Make it like a milkshake- add a few ice cubes to the mix. Save yourself some clean up time- add water to the blender before running out the door!