Health knowledge made personal
Join this community!
› Share page:
Search posts:

Monday Motivation for Quick, Healthy Breakfasts

Posted May 02 2011 6:26pm

Hello everyone! I hope that your week is starting off well. Thank you again for all of your congratulatory wishes and supportive comments , it’s been so wonderful to read each and every one of them!

Even after my four hour post race nap and ten hours of sleep last night, I have been in slow motion today. In fact I drank one of these the moment I woke up in order to snap my brain back into functioning mode!


It is an Itoen Oolong shot which is essentially concentrated, unsweetened blue leaf tea that is chock full of antioxidants. I buy a couple of cans at Whole Foods once in a while as a treat when I know that I will need a caffeine boost during the coming week. I love these tea shots because they are health promoting and give me an energy boost without the unwanted jittery feeling I experience when I drink coffee. Last summer, when I was a student in both Anatomy and Physiology I and II, I drank a tea shot every morning so that I could keep up with my professor’s speedy lectures!

After my much needed caffeine boost, I made a big bowl of blueberry banana almond milk oatmeal topped with a scoop of peanut butter. It’s certainly not the prettiest bowl of oats, however, it is delicious, nutritious, and took only five minutes to make.


Which brings me to this week’s ‘‘ topic – quick, healthy breakfasts. If you have been reading my blog for a week or more then you have probably noticed that I always start my day with a hearty breakfast. I truly cannot function in a productive, healthy manner if I don’t eat something satisfying within an hour of waking. Of course this energizing phenomenon isn’t unique to me, it appears to be true for everyone. In fact, WebMD published a summary of studies that demonstrate the link between healthy breakfasts and the ability to:

  • Maintain a nutritionally complete diet
  • Improve concentration and performance at work and/or in school
  • Have more strength and endurance for physical activity
  • Lower serum (blood) cholesterol levels ( Source )

Most of us are already aware of the healthful benefits that eating breakfast offers, however, busy mornings can wreck havoc on proper eating habits. Therefore, today I am sharing my three top tips for preparing scrumptious and nutritious breakfasts for your most hectic mornings.



Tip #1 Choose Foods and Flavors that Appeal to You in the Morning

Whether or not you are an adventurous eater in the latter part of the day, most of us are quite picky when it comes to breakfast. For instance, I love savory, veggie-full lunches and dinners, however, before 11 am I prefer sweeter grain and fruit based meals. Other individuals simply can’t stomach traditional breakfast foods and prefer the taste and satisfaction of eating sandwiches, pizza, or tacos in the morning. My advice is to just follow your unique preferences. Here are a few suggestions…

Sweet Breakfasts

  • A wafflewich made from 2 sprouted or whole grain waffles, 1 tbsp nut butter, and 1 slice banana
  • Smoothie made from 1 cup milk of choice, 1 banana, 1 tbsp. nut butter or hemp/flax/chia seeds, and 1 cup berries

smoothie bowl

  • 1 cup yogurt, 1/2 cup granola, and 1 piece/cup of fruit
  • 1/2 cup oats cooked in 1 cup milk of choice, topped with 1 piece/cup of fruit and 1 tbsp. nut butter
  • 3 small whole wheat or multigrain pancakes topped with 1/2 cup yogurt and 1 piece/cup fruits and a drizzle of honey or maple syrup
  • 2 pieces Traditional French Toast or Chia French Toast topped with 1 tbsp. nut butter and 1 piece/cup of fruit

bb french toast

Savory Breakfasts

  • Pizza made from 1 sprouted or whole wheat tortilla, 1/2 cup marinara sauce, 1 cup chopped veggies, and 1/4 cup shredded cheese
  • Burrito made from 1 sprouted or whole wheat tortilla, 2 eggs or 1/2 cup beans, 1/4 salsa, 1 cup veggies, and 2 tbsp. Greek yogurt (optional)
  • Breakfast sandwich made from 2 slices sprouted or whole wheat bread, 3 oz smoked salmon or 1/4 cup hummus, 1 small tomato, sliced red onion, 1/4 avocado, and 1 cup mixed greens
  • Stir-fry made from 1 cup mixed veggies, 1/2 cup brown rice, 2 eggs or 1/2 cup tofu, and 1 tbsp. of your favorite Asian marinade
  • Any healthy dinner leftovers that appeal to you


Tip #2 Use a Little Help from the Store


If you read my review of Trader Joe’s Multigrain Baking and Pancake Mix then you know that I have no qualms with taking advantage of healthy products to make cooking wholesome meals easier. In addition to TJ’s Pancake Mix, some of my other favorite breakfast products are:

  • Whole Foods, Trader Joe’s and Van’s sprouted or whole grain frozen waffles
  • Single serving nut butter packets
  • Unsweetened instant oatmeal
  • Chopped frozen mixed veggies
  • Salsa
  • Bagged shredded cheese
  • Single serving yogurts
  • Marinated tofu
  • Canned unsalted beans
  • Instant brown rice
  • Frozen berries



Tip #3 Prep Breakfast the Weekend or Night Before and, if Necessary, Take Your Breakfast To Go

When I worked from 8am to 6pm at a downtown fitness center I woke up at 4:45am to workout and wouldn’t return home until dinner at 7pm. Therefore, I wasn’t really in the mood to do much mid-week meal prep. Every Sunday night I would cook a big batch of steel cut oats which I transferred to individual Tupperware containers and topped with peanut butter. Each morning all I had to do was grab a Tupperware and a piece of fruit and my breakfast was ready to satisfy my post-workout hunger.

Another great strategy is to prep breakfast while cleaning up after dinner the night before. In fact dinner leftovers such as veggies, chicken, rice, fish, marinara etc. are all great savory breakfast components. Taking five minutes to prep breakfast in the evening means that you have one less thing to do in the morning.

If you can’t stomach eating breakfast right after waking or simply don’t have time, invest in an inexpensive lunch bag. We bought ours at Target for $10 each.

I hope that these tips are helpful to you! Please share this post with friends and family who could use this information.

Do you like sweet or savory breakfasts and what are your favorite dishes?

What are your biggest breakfast challenges?

What are your quick, healthy breakfast tips?

Post a comment
Write a comment:

Related Searches