The age old adage that breakfast is the most important meal of the day is tried and true. Yes, some diets include intermittent fasting to give reason to skip breakfast, but ask any dietitian or elite athlete and they will be toting the importance of breakfast.
I have put together 5 versatile breakfasts to get your metabolism going at the start of each day.
1. Protein Pancakes
Quick and easy for a hot breakfast that satisfies. Use a coffee mug and a fork to make clean up a cinch!
¼ cup oats
¼ cup protein powder
¼ cup almond milk
A dash of cinnamon
1 tbsp peanut butter
Mix all ingredients in the mug and grill, separating the batter into 3 pancakes. Serve with coconut butter and berries.
Check out this article with 20 recipes to find your favorite.
2. Sweet Potato and Egg Scramble
I like to keep sweet potatoes diced and cooked for lunches and breakfasts. Grill until warm and scramble eggs over the top. This is a simple go to that is packed with nutrients to start your day.
3. Overnight Oats
This breakfast is great for preparing ahead. If you have a busy morning or an early workout, overnight oats will be a great item to have ready to go.
Your base recipe:
Equal parts old fashioned oats, greek yogurt, and milk.
I usually make 1/3 cup equal portions. You can decrease to ¼ cup or increase to ½ cup depending on your dietary needs.
Check your greek yogurt labels. You should be able to get up to about 20 grams of protein per cup and little to no sugar. If that isn’t what you are seeing, it isn’t really the greek yogurt you are looking for.
Try non-dairy options. I generally use almond milk. Soy, rice, or coconut beverage will all be great milk substitutes as well.
There are so many options for flavoring your overnight oats. You can find so many creative combinations, but here I will just list some different ingredients that will keep it healthy and add some great flavor.
- Nut butter
- Chia seeds
- Protein powder
There are an endless supply of smoothie recipes out there. A balanced smoothie can keep you satisfied all morning long. Make sure it has some veggies, fruit, protein, and fats.
Veggies: Spinach, Kale, beets, cucumber, and avocado are all great go to’s.
Fruits: Really any fruit is going to add sweetness and flavor. Banana’s and berries are the basics, but try different fruits to change it up.
Protein: Adding some kind of protein powder will help make your drink a balanced meal.
Fat: To help keep you fuller, longer add a little fat to your smoothie. Chia and flax seeds are common, avocado, and nut butters are great too.
Make sure to let the blender go long enough to really get everything blended well.
Check out Simple Green Smoothiesto dig deeper into the smoothie world.
Egg and Veggie Cups
These baked eggs can be prepared in advance for a quick breakfast while you are headed out the door. Just whip some eggs in a bowl, add your favorite breakfast veggies and pour them into muffin tins before tossing them in the oven.
Here is an article with 7 great recipe options.