Breakfast may be one of the most important meals of the day because it provides energy for your morning and spikes muscle protein synthesis (when you wake up after an overnight fast your body is breaking down muscle tissue until you eat a protein-rich meal).
Include at Each Breakfast Meal:
High Quality Protein. Choose a breakfast that contains at least 30 grams of protein if you are over about 25 years of age or want to lose weight. Research shows that consuming protein at breakfast is especially important for keeping us satiated (full) for a longer period of time.
Carbohydrate. After an overnight fast your body craves carbohydrate, your primary source of energy to fuel brain and body. Choose slower digesting, nutrient-rich, high fiber carbohydrates. Fruits, vegetables and old fashioned oatmeal are all great options. If you plan on working out right away, eat a small lower fiber (fiber makes food take longer to digest so it will sit in your stomach) snack or breakfast. Toast, a banana or a few pancakes are light and easy to digest options.
Water. Your body hasn’t had anything to drink in hours. Drink a full glass of water before you eat or with your meal.
Quick Breakfast Ideas
Looking for a little morning inspiration? Check out these four fast breakfast ideas from Rachel Rosenthal:
Tastes like Homemade Cinnamon Oatmeal: This meal is ready in about 3 minutes. Mix plain instant oatmeal with water, milk, or your favorite milk substitute. Once cooked, stir in walnuts and blueberries. Finish it off with a dash of cinnamon, which may help support healthy blood sugar levels. Now pop it in the microwave. All natural, no sugar added. If you can’t think of a protein-rich food that goes alongside this dish, cook your oatmeal in egg whites!
Not so Plain Greek Yogurt: Greek yogurt has more protein than regular yogurt and by adding a few ingredients you can have a super fast protein packed meal on the go. Add ground flaxseed for it’s omega-3 alpha linoleum acid (ALA) content and nutty flavor; mix in ½ cup of all bran cereal for texture and to satisfy your hunger for hours (fiber slows down digestion). If you like a little sweet taste without the calories, add stevia and raspberries.
On the go Smoothie: Smoothies make great, go-to meals. Mix unsweetened almond milk, unflavored protein powder of your choice, crushed ice, a banana, and a tablespoon of natural peanut butter in a blender. If you are feeling adventurous you can add some chia seeds for some extra omega-3 ALA and for a little staying power (chia seeds are loaded with fiber). Blend, pour and go!
California Toast To Go: Toast your favorite kind of whole wheat bread, then add a few slices of avocado, fresh sliced mozzarella and grape tomatoes. Drizzle olive oil, salt and pepper to taste. If you want more protein, add scrambled eggs and make it a sandwich for the road.
There are tons of options out there for breakfast that do not take much time, but are packed with protein, carbohydrates, healthy fats, vitamins, and minerals to start your day off on the right foot. All of these recipes can be tailored to your liking by switching out different fruits or nuts to make them your own. I hope these recipes inspire you to have more fun with breakfast and enjoy it even on the go.