Breakfast is always the hardest meal of the day to plan during a busy week. The mornings are rushed and no one has time to actually sit down and eat. Planning for easy and healthy breakfasts may seem impossible. But I have a few tricks and tips as well as recipes that will make your weekday breakfasts the easiest part of the day.
The saying "breakfast is the most important meal of the day" is really true. By eating something for breakfast, it helps stop overeating later in the morning or at lunch. Also, there are studies that show eating breakfast can support a healthy memory, better concentration, low levels of LDL cholesterol and lowers your chances of being overweight, getting diabetes and heart disease. Plus when you eat breakfast, you will have more energy to manage everything you have to get done in the morning.
When meal-prepping for breakfast, try to create meals that balance protein, carbohydrates and healthy fats. This is how you will stay fuller longer and it makes breakfast more satisfying. Carbohydrate ingredients to focus on are fruits, oats and whole grains. Contrary to popular belief, there is plenty of protein in vegetables that will help keep you full. However, if you think you need to have meat to make breakfast more satisfying, you can add eggs or a lean meat like chicken. Avocado is one of my favorite healthy fats. They are so versatile. They can be added to smoothies, used on a breakfast sandwich or in a breakfast bowl. Other sources of healthy fats are nuts and chia seeds.
Here are some tips on how to plan for healthy and fast breakfasts:
#1 Stock Frozen Fruit and Vegetables for Smoothies
Making smoothies is one of the easiest, healthiest and quickest breakfasts. I keep frozen fruit and vegetables in the freezer, which means I can make a smoothie whenever I want. Customize your smoothie with add-ins such as oats, nuts, nut butter, yogurt, protein powders and spices, such as cinnamon. When you find a smoothie combination that is your favorite, pack freezer baggies with measured portions. Then you don't even have to think about how much of any ingredient you need to add.
#2 Make Breakfast Sandwiches
I don't think we give sandwiches enough credit for being a fast and healthy breakfast food. It doesn't have to be two pieces of bread. You can cut one piece in half or use a pita or a wrap. You can even make egg sandwiches and freeze them! Try this great recipe from Budget Bytes. Some other ideas to try:
Sliced hard boiled egg with smashed avocado spread
Hummus with sliced veggies, such as carrots, bell peppers and cucumbers
Nut butters with sliced fruit. Don't think just bananas - how about apples, peaches, nectarines or pears?
Cottage cheese with fruit or vegetables