Wakey wakey, it’s time for breaky.
You heard it when you were a kid and it’s starting to come back around: Breakfast is the most important meal of the day.
The word breakfast literally means to “break the night’s fast.” Your first meal of the day tells your metabolism it’s time to get moving and get this party started. Before that, your body is in its nighttime “powered down” focused on just the basics. In nighttime mode, your body operates with a slower metabolic function.
So, you could think of eating breakfast as telling your body “good morning!” or “rise and shine!” (This calls to mind a camp song that has been burned in my brain since fifth grade. Maybe I’ll sing it for you sometime.)
For me, breakfast is a sacred part of my morning ritual. It’s that time right after my morning workout, the dopamines are hopping and the house is quiet. I turn on a podcast and enjoy my breakfast or let my mind start thinking about the day.
But for many, breakfast is a challenge. The thing I hear most about breakfast is “I don’t have time for breakfast.” To my “no time” lovelies, this article is for you.
There is another common theme I hear, which is “I feel better without breakfast.” And there’s a fair amount of debate on the topic, so we’ll save that for another time.
For now, regardless of what time you eat breakfast or your first meal of the day, I’ve put together a few ideas that are easy to prepare and even take with you if you need to.
A word on calories and macros.
I’m not giving exact amounts here because that will depend on your appetite and nutrition needs. For guidelines on portion sizes, check out my article “How Much Should I Eat?”
The formula you’ll see in each of these breakfasts comes from my favorite made-up word: p*fafulous.
It’s the nutritious and delicious combination of protein, fiber, antioxidants, fat and that extra something to give you energy, vitality and longevity.
Protein – Everyone’s favorite macro these days. Protein offers satiety, helps to build muscle and supports brain function.
Fiber – A must-have pairing for protein, for digestion and satiety.
Antioxidants – Keep your cells healthy and counteract the negative impact of free radicals. And often come in really delicious forms like fresh herbs, berries and chocolate.
Fat – Healthy fats like polyunsaturated, monounsaturated and omega-3s that nourish healthy skin and brain function.
*And something delightful. You should enjoy what you eat. That’s not the same as everything you eat being an indulgence. This is that extra something special that can be nutritious, yet extra delicious, like a sprinkling of cheese, that extra spicy sauce, the berries that add a pop of color, or just making it easy.
Easy as 1, 2, 3
I like to think of breakfast in three parts. It can be three separate items or combined into one. Either way, these three components can be mixed and matched in many ways for a satisfying morning meal.
Protein
My go-to breakfast protein is eggs. Store-bought hard-boiled eggs and egg whites are very convenient sources of protein. When I’m eating hard-boiled eggs, I share some of the yolks with my dog so that I get all of the protein but not too much of the cholesterol and he gets a little treat with protein and fatty acids.
Already cooked proteins like leftover salmon can work great in the morning, too. I wouldn’t make it an everyday thing but lox or chicken sausage are also great sources of protein in the morning.
Whole grains and seeds
Whole grains, especially on workout days, can help restore your glycogen and energy levels. Whole grains on their own offer protein and fiber.
The more nutritious whole grain options tend to come with added goodness like hemp, chia and flax seeds that add a boost of protein and fiber.
Look for things like sprouted bread or tortillas, muffins, even protein bars with oatmeal, quinoa, hemp seed, etc.
Fruits and veggies
Is there any food that looks happier than a bowl full of berries?
Berries like blueberries, blackberries and raspberries are so convenient because they just require a rinse. No slicing or dicing needed.
And they are so colorful, they perk up any plate or bowl.
Bananas are the original grab and go snack, a great source of natural electrolytes to fuel before or after a workout.
Where I can, I like to incorporate some veggies into breakfast, for the obvious nutritional value. But also, vegetables (and fruit) contain a lot of water, which is good for your hydration throughout the day. Another benefit that you may have noticed is that the more water content in your food, the more satisfied you can feel in the short-term. AKA you feel full faster.
Four no-fuss breakfast combos.
And now, for a few easy breakfast combinations that you can try at home or on-the-go:
Breakfast 1: Eggs the easy way
Hard-boiled eggs
Hard-boiled eggs are such a quick and easy protein source, especially if you let someone else make them! So, take the time on the weekend to make a batch or purchase them already cooked and peeled. Then, it’s just up to you to make them delicious.
I like to sprinkle with good ole’ salt and pepper, Everything But the Bagel seasoning, or Kimchi sriracha. If you really want to take it up a notch, add a little bit of olive oil. Wowza!
You can add the seasoning in the morning or the night before.
Flax4Life Muffins
I discovered these little packages of goodness at Fresh Thyme, also available on Amazon. They are full of nutrients, with 10 grams of protein and at least 5 grams of fiber, depending on the flavor you get. I like that the ingredients are close to what I would include if I were making my own magical muffins.
Fresh berries
Grab a handful of berries and you are on your way!
Breakfast 2: Yogurt parfait
Greek yogurt
I like the Fage 2%. This offers a quick, no-cook protein, probiotics for your gut health and a decadent taste. If you’re looking at non-dairy options, be careful. They tend to be lower in protein and higher in sugar. I’m dairy-sensitive but have found that my body can handle the lower lactose in Greek yogurt if I don’t overdo it.
Granola
Normally, I like to make my own, but I’ve discovered a few brands that offer higher protein and fiber without a lot of sugar, including Pro Granola and Navitas Hemp Yeah Granola.
For added protein and fiber you can sprinkle in some hemp seeds or my Power Seed Blend.
Fresh berries
Classic yogurt parfait, right?
Breakfast 3: Protein Oatmeal
Oatmeal
The Oats Overnight brand is a convenient option and it has added protein and fiber from hemp, chia and flax seeds (just like my Power Seed Blend). You can mix the night before and just grab in the morning. I prefer my oatmeal warm, so I heat it in the microwave.
You can amp up the protein in oatmeal with nut butter, protein powder or egg whites (if you microwave).
Fresh fruit
Top with berries, bananas or both!
Breakfast 4: That’s a Wrap
I could probably write an entire article on wrap variations. It’s really about what you have and what you like. It’s a great way to use what you have. To keep it simple and delicious you need three things: a veggie, a protein and some healthy fat to hold it all together. My favorite combination is sautéed greens, eggs and avocado.
Other veg options: mixed greens, coleslaw, kimchi or leftover roasted/grilled veggies.
Other protein options: lox, chicken sausage or leftover salmon.
Avocado subs: your cheese of choice!
To save yourself time in the morning, put your wrap together at night and just heat it up in the morning using low heat on the stove or in the microwave.
And that, is a wrap!
I hope you will try one of these easy breakfast options to kick-start your day with a little morning metabolism boost.
Be well, my lovelies.
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