Everyone has heard the saying that ‘breakfast is the most important meal of the day’ but how many times have you skipped it out of lack of time, energy, or options to make a good morning meal for yourself? It might be easy to justify not eating in the morning, but your health can potentially suffer. “You’re literally breaking a fast and restoring your body with all the nutrients and energy it needs to take on the day,” says Rachel Naar, a registered dietician in New York.
Read the following tips and save a few of these easy recipes to make sure you’re starting off your day in the best way possible.
What’s Best to Eat in the Morning?
Aim to get whole foods and whole grains. Plus, you should get a carbohydrate and a protein. You are the most insulin-resistant in the morning, so protein helps with blood sugar stabilization/ glycemic control.
On the Go Breakfast Ideas
Yogurt with Mix-Ins
12 oz whole plain yogurt
Optional: hemp seeds, pecans, dark chocolate chips, cinnamon, raw honey and milk.
Directions Mix yogurt with your choice of toppings. Prepare ahead if desired.
Whole Grain Toast
Whole grain toast
Add a base: Nut Butter, avocado, hummus, cottage cheese
Add a topping: any fruit, fried egg, tomato, cucumber, chia seeds
Breakfast Recipes to Prep the Night Before
½ cup of dry Old Fashioned Oats oats
½ cup milk (any type)
½ cup of Greek yogurt
Optional: ½ sliced banana, 1 tsp peanut butter powder and chia seeds, ½ cup frozen berries
Directions: The night before (or a few days before), put the fruit and oats into a mason jar. Pour the milk over it. Seal. Put it into the refrigerator. Make this up to four days before eating. Eat cold, or warm it up in the microwave.
1 cup of frozen berries
Handful of fresh or frozen spinach
¼ of a banana
Scoop of protein powder
1 cup plain yogurt or liquid of choice
Directions Blend everything together. Make the night before if desired.
Egg Muffin Cups
1 bag of frozen pepper
1 bag of frozen spinach
Directions Defrost the spinach and peppers. Whisk the eggs, and mix them with the vegetables. Ladle everything into muffin tins and bake at 350 degrees for 25-30 minutes or until cooked through. These can be cooked ahead of time.
3 ripe bananas
2 cups oats
¼ cup milk of choice
½ tbsp baking powder
½ tbsp cinnamon
1 cup blueberries
½ cup chopped walnuts (optional)
1 tbsp chia seeds (optional)
Directions Preheat oven to 350 degrees. Mash the bananas in a large bowl. Add the remaining ingredients and mix well. Line muffin tins with liners or oil spray. Bake for 20 minutes. Enjoy with melted peanut butter or tahini, or top with Greek yogurt.