Breakfast time seems to always be harried and hurried! It's the prime time for anyone and everyone to opt for bad choices because of time, easy factor, and 'cause (well) we don't want to do what's in front of us (most of the time). Breakfast is the most important meal of the day for a host of reasons, not the least of which is it's what sets our metabolism for the rest of the day. Here are my go to breakfasts that set my day the right way....the fast and doable and healthy way! They can all be prepared in under 10 minutes and consumed fast or on the go or in process of doing other tasks:
Oatmeal:
*1/4 cup of Steel Cut Oats (1/2 cup if I'm starving and working out that day...but this is really filling and for me a 1/4 cup does the trick) mixed with 1/2 cup of water. Microwaved for a minute and a half (let sit for 30 seconds & that usually gets the job done, but sometimes I need to re-microwave for another 30 seconds)
*1 tbsp Chia Seeds mixed with 1 tbsp Cinnamon, 1/4 cup Walnuts, 1 cup of Blueberries (or Strawberries)
*529 calories, 16g protein, 28g fat (healthy & necessary fats), 64g carbs (slow digestible carbs), 20g fiber (awesome start to getting the 65-80g you need a day)
*Takes about 5 minutes to prepare and can be eaten warm or cold. Great for workout days for energy. Very filling.
Yogurt:
*1 cup Greek Yogurt (plain, no sugar or flavors added)
*3 tbsp Flaxseed mixed with 1/4 cup Walnuts, 1 cup of Grapes
*542 calories, 32g protein, 31g fat, 40g carbs, 12g fiber
*Takes 2 minutes (no joke) to prepare and can be eaten then or later. Tastes like a treat and is great on workout or non-workout days....Awesome protein for workout recovery and muscle growth. Makes a yummy breakfast or snack.
Eggs 'n' Veggies:
*Chop and Cook 2 cups Squash (or Zucchini or mixed) in 1 tbsp Olive Oil (healthy fats) and black pepper adding in 1 cup of Kale after cooking for 1 minute
*Stir in 1 cup Spinach after cooking for 2 minutes, continue cooking for another 1 minute altogether
*Heat in microwave 1/4 cup (to 1/2 cup) of precooked Quinoa (if you do not have any quinoa premade, then cooking it takes about 10 minutes to cook and should be started prior to cutting/cooking squash...or forgo the quinoa this breakfast if you don't have 10 minutes), add 1 tbsp Chia Seeds
*Remove cooked veggies from skillet and put on top of the quinoa/chia seeds
*Quick chop 2 Eggs, lightly salted and peppered in skillet
*Mix together veggies, quinoa, chia seeds, and eggs topping with 1 tbsp Turmeric and done
*456 calories, 24g protein, 30g fat, 31g carbs, 12g fiber
*Takes 5-10 minutes to prepare. Yummy and a great way to get in 3-4 servings a veggies just with breakfast.
I try to make breakfast my biggest meal of the day and with that pack in as much clean goodness as I can. As you can see from above it's easy and simple to get in your protein, veggies/fiber/healthy fats and carbs in one meal, in under 10 minutes, and with very little effort. My typical morning has me up at 4:30/5 am, so I do not make any of these meals at that hour. I instead, drink a fiber/protein filled protein shake (I use Garden of Life Raw Meal Replacement), to kick start my metabolism in that first 30-60 minutes of being awake, and that gets me to when I can consume such a great breakfast about 2 hours later. No viable excuses for not having the breakfast you need on the go!
Oatmeal:
*1/4 cup of Steel Cut Oats (1/2 cup if I'm starving and working out that day...but this is really filling and for me a 1/4 cup does the trick) mixed with 1/2 cup of water. Microwaved for a minute and a half (let sit for 30 seconds & that usually gets the job done, but sometimes I need to re-microwave for another 30 seconds)
*1 tbsp Chia Seeds mixed with 1 tbsp Cinnamon, 1/4 cup Walnuts, 1 cup of Blueberries (or Strawberries)
*529 calories, 16g protein, 28g fat (healthy & necessary fats), 64g carbs (slow digestible carbs), 20g fiber (awesome start to getting the 65-80g you need a day)
*Takes about 5 minutes to prepare and can be eaten warm or cold. Great for workout days for energy. Very filling.
Yogurt:
*1 cup Greek Yogurt (plain, no sugar or flavors added)
*3 tbsp Flaxseed mixed with 1/4 cup Walnuts, 1 cup of Grapes
*542 calories, 32g protein, 31g fat, 40g carbs, 12g fiber
*Takes 2 minutes (no joke) to prepare and can be eaten then or later. Tastes like a treat and is great on workout or non-workout days....Awesome protein for workout recovery and muscle growth. Makes a yummy breakfast or snack.
Eggs 'n' Veggies:
*Chop and Cook 2 cups Squash (or Zucchini or mixed) in 1 tbsp Olive Oil (healthy fats) and black pepper adding in 1 cup of Kale after cooking for 1 minute
*Stir in 1 cup Spinach after cooking for 2 minutes, continue cooking for another 1 minute altogether
*Heat in microwave 1/4 cup (to 1/2 cup) of precooked Quinoa (if you do not have any quinoa premade, then cooking it takes about 10 minutes to cook and should be started prior to cutting/cooking squash...or forgo the quinoa this breakfast if you don't have 10 minutes), add 1 tbsp Chia Seeds
*Remove cooked veggies from skillet and put on top of the quinoa/chia seeds
*Quick chop 2 Eggs, lightly salted and peppered in skillet
*Mix together veggies, quinoa, chia seeds, and eggs topping with 1 tbsp Turmeric and done
*456 calories, 24g protein, 30g fat, 31g carbs, 12g fiber
*Takes 5-10 minutes to prepare. Yummy and a great way to get in 3-4 servings a veggies just with breakfast.
I try to make breakfast my biggest meal of the day and with that pack in as much clean goodness as I can. As you can see from above it's easy and simple to get in your protein, veggies/fiber/healthy fats and carbs in one meal, in under 10 minutes, and with very little effort. My typical morning has me up at 4:30/5 am, so I do not make any of these meals at that hour. I instead, drink a fiber/protein filled protein shake (I use Garden of Life Raw Meal Replacement), to kick start my metabolism in that first 30-60 minutes of being awake, and that gets me to when I can consume such a great breakfast about 2 hours later. No viable excuses for not having the breakfast you need on the go!
No comments:
Post a Comment