Most often I hear people complaining about breakfast in two ways: one, that they don't like to eat first thing in the morning, and two, that they either don't know or get bored with their options. I absolutely can relate to both of these. What's most important to remember, however, is that breakfast is the most important to have. Everyone says it, but no one ever says as to why. You might not think its a big deal to skip, but in reality, your putting yourself at risk for higher blood pressure, keeping your weight in check - you're more likely to eat more throughout the day if you skip, you can lower your body fat, and in general, you may find you perform better throughout the day. There's more studies than I can count to share the benefits, and the detriment, you can do to your body if you skip the first meal of the day.
That all being said, I don't like to eat first thing, and in the same breath, I like to be able to enjoy my time eating breakfast. I easily can get bored of what I'm eating, so I tend to rotate between these few suggestions during the week (or waffles on Sunday, its a thing in our house!) - and I'll base what I have on my gym session, my hunger levels and my schedule for the day. If I'm doing leg day, and I know I'll be running around like crazy, you best be sure it'll be a bigger meal than if I know I'll be at my desk all day.
My morning routine is pretty sacred to me - it sets the tone for the day, and while some people might make fun of how 'long' it takes me to get ready in the morning, it is the best thing I can do for myself to start the day. I get up around 5:30 a.m., get Frank's lunch packed and the coffee brewed, and get myself to the gym around 6:00 a.m. I aim to drink 32 oz of water while I'm there. I usually get home around 7:00 a.m., and pour a cup of coffee. I put a scoop of Vital Proteins Collagen Peptides and use an Califia almond milk creamer. I'll shower and then start breakfast. The ideas I'll share are just a few of my staples, but I certainly switch it up depending on the season and mood. I will watch the news or a show and enjoy eating slowly. I also don't take a long time to get ready for work, so this gives me a good chunk of time to enjoy my morning before the work day starts at 8:30 a.m.
What I think is most funny is that people tend to think that making breakfast for themselves is going to take an insane amount of time. Even Frank, who's usual go to is oats or cereal, had a revelation this week that smoothies and eggs are probably a better option for him to keep him full and provide more nutrients, and it takes just the same amount of time as his norm. I'd say an average day to make my meal is less than 5 minutes. I hope these few help you start your day a little better.
Oatmeal
This is my usual go to, especially in the winter. Oatmeal can be like a salad in that your toppings can be endless. You can also have them hot or cold - making them be a super versatile option for you. My usual go to, is about a half a cup of oats, almond milk or water, chia seeds, 2 tablespoons of peanut butter and a banana. When I feel like I need them to be a little more filling I'll pour in about 1/4 cup of egg whites - it sounds weird but it makes the oats super fluffy. You'll want to cook them for a little longer if you do this method. I am also not making this on the stove - right in the microwave makes this a super quick option. Total time to prep and cook this is about 3-4 minutes. If you also haven't seen my cinnamon apple overnight oats recipe, this is a really good one to prep in advance to have them ready to go for you in the fridge.
Eggs & Avocado Toast
Call me basic, but this is the greatest breakfast of all time. No, I'm not paying $11 for avocado toast at some restaurant that doesn't even put the avo on the toast. This is a super cheap and filling breakfast, especially for those days that I'm way more hungry. I like to use Aldi's Ezekiel bread, just one slice and toast that up. I'll mash up just one half of an avocado, and sprinkle salt, pepper, dried minced onion, garlic powder, and sesame seeds and poppy seeds if I'm feeling really wild. Also great with a little red pepper or sriracha if you want a spicier start to your day. Two eggs for me - I know people like to poach or scramble, but I find just a quick sunny side up egg is done in under 5 minutes while the toast is in the toaster. This breakfast is the perfect combo if fats, proteins and carbs. If I'm really hungry I might add some greens on the bread, and put the eggs right on top.
PB & Banana Toast
Well this is clearly the easiest (and maybe my #1 go to). A little Ezekiel bread, a little nut butter, and sliced banana. Need I say more?
Smoothies
This is by far the most flexible of the bunch. I'll share a few options of what I like. I also like to change these up depending on my mood - sometimes I'll at a handful of oats to make it more filling. Sometimes I use protein powder, and sometimes I don't. I do not have a fancy Vitamix (which I'm saving for!) so if my sad little blender can handle this, than so can yours. My favorite trick to sneak an extra veggie in is to use frozen cauliflower as your ice. It doesn't really taste like anything anyway, so your flavors tend to be whatever you're pairing it with. When it comes to measuring liquid - I actually tend to use the glass I intend to drink out of and fill it halfway with either almond milk or water - this makes the perfect consistency every time, and just the right amount for a glass. The last thing I'll do sometimes if I am hungry and want it to feel more like a meal - pour it into a bowl and eat it with a spoon! Add some toppings like other fruit, a nut butter, seeds, coconut, there's something about eating it out of a bowl that feels different than just drinking it.
PB & Banana
1 banana
1/2-1 cup of frozen cauliflower
Handful of spinach
2 tablespoons of PB
1 teaspoon chia seeds
Almond milk
Optional: protein powder, cacao nibs, maca powder, 1 teaspoon of cocoa powder, hemp seeds, etc.
Tropical Ginger
2/3 cup frozen fruit: pineapple, peaches, berries, mango
Big handful of spinach
1 teaspoon chia seeds
2 teaspoons of minced ginger
Water
Optional: vanilla or unflavored protein powder, a banana, frozen cauliflower, hemp seeds.
Pumpkin Pie
1 banana
1/2 cup frozen cauliflower
1/2 a steamed sweet potato (I make these the night before - don't use skin unless you have a Vitamix)
1 teaspoon chia seeds
1 teaspoon cinnamon
1/2 teaspoon nutmeg
Almond Milk
Optional: vanilla protein powder, hemp seeds, clove, all spice, vanilla, a date or maple syrup to sweeten.
Hoping after this helps you realize that a super filling, and nutritious breakfast (that's also delish) isn't as hard as it sounds. Starting your day on the right foot can truly dictate the rest of your eating throughout the day, and help you reach your goals, and remind you to take the time for yourself for self care before you head out the door.
xx
Rita