Let’s face it – during busy weekdays – and sometimes weekends also — breakfast often is grab-and-go, an afterthought or altogether skipped. With work, school, workouts and many other daily obligations, making time for a sit-down meal to start the day can be difficult.
However, most of us know that breakfast is important for health and energy levels. After sleeping 6-8 hours overnight, and having dinner or a snack hours before going to bed, your body is depleted of ready fuel by the morning. Breakfast literally means to break your fast from overnight. It replenishes glucose stores and revs our metabolism for the day ahead.
In fact, some studies have shown that regularly eating breakfast is helpful in maintaining a healthy weight, while others have been inconclusive. But it makes sense that you are more likely to overeat or choose unhealthy options when you are famished after skipping breakfast. Eating breakfast also has been linked to heart health, lower cholesterol, and better concentration and memory for performance at work and school.
Despite the current popularity of intermittent fasting, breakfast it definitely still a good idea. And it can easily fit into 12-hour intermittent fast protocols.
Finally, keep in mind that coffee alone is NOT breakfast. You need calories and nutrients to fuel your brain and muscles. A smoothie can provide this if you’re not a big morning eater.
Check out the following quick and easy breakfast ideas to keep you going. Some do require preparation in advance, but once you get in the habit of having a morning meal, you’ll be glad you invested the time. Plus, if you must, you can eat most of these on the go!
Quick and Easy Breakfast Ideas
- 1/2 cup chopped frozen spinach, thawed and drained (or 1/2 cup packed fresh spinach)
- 1 egg
- 1/3 cup milk
- 1/3 cup shredded cheddar cheese
- 1 slice cooked bacon, chopped (optional)
- salt and pepper, to taste
If using fresh spinach, place it in mug with 2 tablespoons of water. Cover with a paper towel and microwave on high for one minute. Remove from microwave and drain the water and liquid from spinach thoroughly.
If using frozen spinach, make sure it is completely thawed and drained, and add it to the mug.
Crack the egg into the mug with the spinach and add the milk, cheese, bacon (if using), and salt and pepper. Mix until thoroughly combined.
Cover with a paper towel and microwave on high for 3 minutes, or until fully cooked.
- ⅔ cup creamy peanut butter
- ½ cup semi-sweet chocolate chips
- 1 cup old fashioned oats
- ½ cup ground flax seeds
- 2 tablespoons honey
Combine all five ingredients in a medium bowl. Stir to combine. Place in the refrigerator for 15-30 minutes so they are easier to roll.
Roll into 12 bites and store in the fridge for up to a week. Or you can freeze these if you don’t eat them all within a week.
- 1 small banana
- 6 oz. pineapple juice
- 1/2 c. ice
- 6 oz. blueberries
- 6 oz. raspberries or blackberries
- 2 tsp. honey
- 1 tsp. grated peeled fresh ginger
In blender, purée banana, pineapple juice, ice, blueberries, raspberries or blackberries, honey, and ginger until smooth.
- 1/3 cup milk
- 1/4 cup rolled oats
- 1/4 cup Greek yogurt
- 2 teaspoons honey
- 1 teaspoon ground cinnamon
- 1/4 cup fresh blueberries
Combine milk, oats, Greek yogurt, chia seeds, honey, and cinnamon in a 1/2-pint jar with a lid; cover and shake until combined. Remove lid and fold in blueberries. Cover jar with lid.
Refrigerate oatmeal, 8 hours to overnight.
You can use almost any fruit; bananas, peaches or any variety of berries work best.
- 2 tbsp. quick-cooking barley
- 2 tbsp. bulgur
- 2 tbsp. old-fashioned oats
- 1 cup water
- 2 tbsp. raisins
- 1 pinch ground cinnamon
- 1 tbsp. chopped walnuts or pecans
- Low-fat milk (optional)
In microwave-safe 1-quart bowl, combine barley, bulgur, oats, and water. Microwave on High 2 minutes. Stir in raisins and cinnamon; microwave 3 minutes longer. Stir, then top with walnuts. Serve with milk if you like.
- 1 1/2 cups plain Greek yogurt
- 3 tbs maple syrup
- 1/2 cup Quaker® Real Medleys SuperGrains Blueberry Pecan Granola
- 1/2 cup blueberries
- 3 to 4 strawberries, sliced
Line a baking sheet with parchment paper and set aside.
Mix Greek yogurt and syrup in a bowl until combined. Pour onto prepared baking sheet and spread into a thin layer. Top with Real Medleys SuperGrains Blueberry Pecan Granola, blueberries, and strawberries.
Cover the baking sheet with a piece of aluminum foil. Place in the freezer for two hours, or overnight, until the bark is fully frozen. Slice into desired squares. Serve immediately and keep stored in the freezer in an airtight container or bag.
If you find the bark to be too cold to eat, pull the bark out of the freezer a few minutes before you decide to serve it. The bark will soften and warm up quickly. Just be careful not to leave it out too long or the yogurt will become too soft again and not hold its shape.
- 1 large egg
- 1 large egg white
- 2 tbsp. cilantro
- 1/4 tsp. chili powder
- 1 large Ezekiel Sprouted Whole Grain Tortilla
- 1/4 c. grape tomatoes
- Ripe avocado
In medium bowl, whisk egg, egg white, cilantro, chili powder, and 0.125 teaspoon salt.
In 8-inch nonstick skillet on medium, cook egg mixture 3 minutes or until almost set, stirring frequently. Place tortilla on large plate. Cover with damp paper towel; microwave 30 seconds on high.
Add eggs to tortilla along with tomatoes, avocado, and cilantro leaves, if desired.
- 1 apple, cored and sliced into rings
- Almond butter
Generously spread almond butter on one apple slice. Sprinkle granola over almond butter and top with another apple slice. Repeat using remaining apple slices and almond butter.
- 3/4 cup packed brown sugar
- 1/4 cup butter, melted
- 2 large eggs
- 1/4 cup finely chopped dried figs
- 1/4 cup sweetened dried cranberries
- 1 teaspoon vanilla extract
- 1 cup all-purpose flour (about 4 1/2 ounces)
- 1/2 cup whole wheat flour (about 2 1/3 ounces)
- 1/2 cup unprocessed bran (about 1 ounce)
- 1/2 teaspoon baking soda
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground allspice
- 1/4 cup sliced almonds
- 2 teaspoons granulated sugar
Preheat oven to 350°.
Combine first 3 ingredients in a large bowl. Stir in chopped figs, cranberries, and vanilla.
Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, bran, baking soda, cinnamon, and allspice, stirring with a whisk. Add flour mixture to egg mixture, stirring just until moist. Gently fold in almonds.
Drop by level 1/4 cup measures 4 inches apart on 2 baking sheets lined with parchment paper. Sprinkle evenly with granulated sugar. Bake at 350° for 12 minutes or until almost set. Cool 2 minutes on pans. Remove from pans; cool completely on wire racks.