Finding yourself with a little more time to prepare your breakfast, but stuck as to where to start? Here are the most important things we generally recommend targeting for this meal, in addition to a few ideas if you are looking to shake things up.
Include protein, fiber and fats
These nutrients will stick with you longer than carbohydrates alone.
Use meal-sized portions
A good rule of thumb is to eat enough to stay satiated for 3-4 hours after.
Save time prepping, spend time enjoying
If you’re looking to be efficient, batch prep. This will afford you more time to really enjoy this first, important meal each day.
Having a few ideas you rotate between is a reasonable expectation. Breakfast does not have to be the most varied meal you have through the day unless you want it to be. Give yourself the space to ‘keep it simple’ here.
Protein shakes or protein pancakes
Use 20/20 LifeStyles High Protein shake with nut butter, flax or chia, almond milk unsweetened and frozen fruit to create a sweet yet satisfying meal. Also, mix the powder with egg whites and water then cook like a pancake, topping with nut butter and fruit.
Mix 2% Greek yogurt (plain) with fruit and nuts for a parfait. Bonus tip: use semi-thawed frozen fruit to get ‘juice’ which mixes into the yogurt and sweetens it naturally.
Mix protein powder into oatmeal, then top with berries and nuts for a satisfying meal. If you prefer whole foods, have eggs mixed in or on the side.
Egg & fruit platter
Mix hard-boiled eggs, cheese and fruit for a satisfying array of textures and flavors. Place in bento-box style containers for an appealing meal.
Breakfast sandwich or wrap
Mix silken tofu or eggs/egg whites, scrambled, with cheese and veggies. Add this mixture into high-fiber tortillas or whole-grain English muffins for a grab-n-go meal.
By Erika DeRooy, PRO Medical Dietitian Services Manager and Registered Dietitian
PRO Medical’s Registered Dietitians provide personalized meal plans and education to support you in making realistic lifestyle changes and in achieving your individual goals. We have experts in a variety of areas and provide support for adults, pediatrics and families.
Check out more healthy recipes here.