We’ve all heard that breakfast is the most important meal of the day, and it is. A quality breakfast can start our day off on the right foot with tons of energy. A poor quality breakfast will make us lethargic and leave us hungry shortly thereafter. Not eating breakfast at all will leave us ravenous and likely lead to poor food choices later in the day.
Below are five quick and easy breakfast options that will satiate us and fuel us with energy:
1. Oatmeal – whole grains fill you up and keep you even keeled for a while. And oatmeal is quick and easy. If you have 5 minutes, go for stovetop cooked oatmeal; add raisins and a dash of cinnamon to jazz it up. Microwaved instant oatmeal is an option as well, but is more sugar-laden. This leads to a quick spike of energy, then it fizzles.
2. Cold Cereals – be sure to pick one that is made with whole grains and is low in sugars. Mix in fresh berries for a healthy punch of vitamins and antioxidants
3. Egg Whites – low cal / high protein, egg whites are a great breakfast idea. You may hard-boil them or scramble them in a skillet with zero-calorie cooking spray. I prefer the latter. Mix in baby spinach and tomatoes for a healthy morning omelet
4. Yogurt & Granola – Be sure to find a low-fat yogurt that is low in sugar. Often, the non-fat yogurts have more fat so be sure to read the labels. If you would prefer not to add in granola, try a whole grain cereal, nuts or even berries
5. Fruit & Toast – This is often my go-to breakfast. Fruit is generally a good way to go in the mornings, quick, accessible and nothing to prepare! I often have a banana and apple with whole wheat toast topped with peanut butter. You may want to experiment with other nut butters such as almond butter as well.
Are your mornings too much of a rush? If you are so hurried that you don’t even have time to chew, and we all have those days, try a protein shake or meal replacement drink. Be sure to read the labels! Look for a moderate calorie, low fat, low sugar and high protein drink before you buy.
Below are five quick and easy breakfast options that will satiate us and fuel us with energy:
1. Oatmeal – whole grains fill you up and keep you even keeled for a while. And oatmeal is quick and easy. If you have 5 minutes, go for stovetop cooked oatmeal; add raisins and a dash of cinnamon to jazz it up. Microwaved instant oatmeal is an option as well, but is more sugar-laden. This leads to a quick spike of energy, then it fizzles.
2. Cold Cereals – be sure to pick one that is made with whole grains and is low in sugars. Mix in fresh berries for a healthy punch of vitamins and antioxidants
3. Egg Whites – low cal / high protein, egg whites are a great breakfast idea. You may hard-boil them or scramble them in a skillet with zero-calorie cooking spray. I prefer the latter. Mix in baby spinach and tomatoes for a healthy morning omelet
4. Yogurt & Granola – Be sure to find a low-fat yogurt that is low in sugar. Often, the non-fat yogurts have more fat so be sure to read the labels. If you would prefer not to add in granola, try a whole grain cereal, nuts or even berries
5. Fruit & Toast – This is often my go-to breakfast. Fruit is generally a good way to go in the mornings, quick, accessible and nothing to prepare! I often have a banana and apple with whole wheat toast topped with peanut butter. You may want to experiment with other nut butters such as almond butter as well.
Are your mornings too much of a rush? If you are so hurried that you don’t even have time to chew, and we all have those days, try a protein shake or meal replacement drink. Be sure to read the labels! Look for a moderate calorie, low fat, low sugar and high protein drink before you buy.
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