Building a nutritious breakfast starts the day with the tools your body needs for an energized and productive morning. But with an over-booked schedule, breakfast often takes a backseat to priorities like school, work, and your morning commute.
The problem, however, is that glycogen (the body’s preferred source of energy during a night’s sleep) depletes by the time we wake up. Since glycogen is a first-line fuel source for the body, low levels in the morning often translate to feelings of sluggishness and fatigue. Replenishing your body’s glycogen stores is a key part of a balanced breakfast. We can, however, make choices that optimize the morning.
Common Pitfalls
- Your meal is low in fiber. Fiber plays a role in sustaining energy and keeping us feeling full between meals. Incorporate sources of complex carbs, which are naturally high in fiber. But just an FYI… not all fiber is created equal! To learn more, read this article.
- Your meal is calorically-restrictive. Avoiding breakfast altogether, or not eating enough, can lead you to feel extra hungry later in the day. This is a common issue, especially for those who tend to not feel hungry in the morning. If you can relate, you’ll want to learn more about your hunger cues and how to adjust them. Read more about it here.
- It’s low in fat. Most breakfast foods cover the basics with protein and carbs (think cereal and milk). While this is a great start, it’s easy to forget about a source of fat. Fat, however, is the key to feeling satisfied after your meal.
A Healthy Breakfast
While “healthy” looks different for everyone, a balanced breakfast incorporates complex carbohydrates, protein, and fat. Instead of just eating egg whites, cook a whole egg (or two!) and pair with sliced avocado atop toasted sourdough. Protein from the eggs will keep you feeling full, fat from the avocado helps to satisfy, and carbs from the sourdough bread replenish your energy.
To maximize your meal, consider nutrient boosters like chia and flax. Also, eat mindfully when you can. If you’re on-the-go or catching up on last night’s emails, try to at least tune into the tastes and flavors of the meal. This will be your best tool for intuitive portion control. Next? Get some inspiration! The following recipes are a compilation of favorites to enjoy. Whether you’re prepping ahead for busy mornings (here are Rachel’s favorite power muffins!) or concocting a meal on-the-spot, bookmark this page as we’re adding new recipes to the list monthly!
Blender pancakes
Ingredietns:
- 2 ripe bananas
- 2 eggs
- 1 teaspoon vanilla extract
- ½ cup quick cook oats
- 1 teaspoon cinnamon
Directions: Blend all ingredients until smooth. Heat a skillet and coat with avocado oil. Pour batter into the pan and cook for about 2-3 minutes on one side, then flip to cook on the other side for about 1-2 minutes or until golden. Top with your favorite fruit and maple syrup. Click here for recipe credit and additional inspiration!
5-Ingredient Overnight Oats
Ingredients:
- ½ cup milk or non-dairy alternative
- ¾ tablespoons chia seeds
- ½ cup rolled oats
- 2 tablespoons nut butter or seed butter
- 1 tablespoon maple syrup
Directions: Combine all ingredients in a mason jar. Seal tight. Refrigerate overnight (at least 6 hours). Top with fresh-cut fruit and enjoy! Click here for recipe credit and additional inspiration!
Carrot Ginger Smoothie
Ingredients:
- 1 ripe banana (frozen bananas work well)
- ½ cup carrots, chopped (about 1 small carrot)
- ½ -1 cup of Greek yogurt or non-dairy alternative
- 2 tablespoons hemp seeds
- ¼ teaspoon cinnamon
- 1 teaspoon fresh ginger or ½ teaspoon ground ginger
Directions: Blend all ingredients until smooth. Click here for recipe credit and additional inspiration!
Quick Avocado Toast
Ingredients:
- ½-¾ ripe avocado
- 2 slices whole-grain bread, toasted
- 2 tablespoons hemp seeds
- Pinch of salt
- Pinch of red pepper flakes (optional)
Directions: In a bowl, mash avocado with salt. Top toast with mashed avocado and sprinkle one tablespoon hemp seeds atop each. Season with red pepper flakes.
Chocolate Quinoa Bowl
Ingredients:
- ½ cup cooked quinoa
- 1 cup milk or non-dairy alternative
- 1 tablespoon cocoa powder
- 1-2 tablespoons maple syrup
- ¼ cup dark chocolate, chopped
- 2 tablespoons dried coconut shavings
Directions: Rinse quinoa in a mesh strainer. Add to a pot with milk. Cook on medium heat for about 20-25 min (or until fully cooked). Once cooked, stir in cocoa powder and maple. Serve in a bowl topped with dark chocolate and coconut shavings.
Directions: Blend all ingredients until smooth. Click here for recipe credit and additional inspiration!
Peanut Butter & Jelly Smoothie
Ingredients:
- 1 cup mixed frozen berries
- ½-1 cup milk or non-dairy alternative
- 1 teaspoon ground flax
- 1 teaspoon hemp seeds
- 1 tablespoon peanut butter or seed butter
- ½ cup spinach or kale
Directions: Blend all ingredients until smooth.
Basic Egg Frittata (makes multiple servings)
- 6 large eggs
- ¼ cup milk or non-dairy alternative
- 2 garlic cloves, minced
- ¼ teaspoon salt, more for sprinkling
- Freshly ground black pepper
- Extra virgin olive oil
Variation #1: Roasted Red Pepper & Spinach
- ½ shallot, chopped
- 1 red bell pepper, chopped and roasted
- 1 cup spinach
- ¼ cup feta, crumbled
Variation #2: Caprese
- ½ shallot, chopped
- 1 cup cherry tomatoes, halved
- ½ cup mini mozzarella balls, halved
- ¼ cup basil, chopped
Directions: Preheat oven to 400°F. Whisk eggs, milk, garlic, and salt until combined. Set aside. Follow the instructions below to make any of the variations:
- Roasted Red Pepper & Spinach: Heat ½ tablespoon olive oil in a cast-iron skillet over medium heat. Add shallot and a pinch of salt and pepper. Cook until translucent, about 5 minutes. Add roasted red peppers and spinach. Sauté until spinach is wilted, then add egg mixture and gently shake the pan to distribute. Sprinkle with feta and bake for 15 to 20 minutes or until eggs are set.
- Caprese: Heat ½ tablespoon olive oil in a cast-iron skillet over medium heat. Add shallot and a pinch of salt and pepper. Cook until translucent, about 5 minutes. Add tomatoes and half the basil, stir. Add egg mixture and gently shake the pan to distribute. Add mozzarella and bake for 15 to 20 minutes or until eggs are set. Top with remaining basil. Click here for recipe credit and additional inspiration!
Avocado Smoothie
Ingredients:
- ½ cup frozen pineapple, cubed
- 2 cups packed fresh spinach or 1 cup frozen spinach
- ½ ripe avocado
- ½ frozen banana
- ½ -1 cup of Greek yogurt or non-dairy alternative
- ½ cup milk or non-dairy alternative
- 2 tablespoons fresh lime juice
- 1 teaspoon maple syrup
Directions: Blend all ingredients until smooth. Click here for recipe credit and additional inspiration!
Honey Pear Toast
Ingredients:
- 2 slices whole-grain bread, toasted
- ½ cup ricotta
- 1 pear, thinly sliced
- 1 teaspoon honey or maple syrup
Directions: Top toast with ricotta. Distribute pear slices. Drizzle with honey or maple. Click here for similar recipe inspiration!
Very Berry Parfait
Ingredients:
- 1 cup mixed berries
- ½ -1 cup of Greek yogurt or non-dairy alternative
- 1 teaspoon chia seeds
- 1 tablespoon ground flax
- 1 teaspoon honey or maple syrup
- ½ cup granola
Directions: In a mason jar, layer ¼ cup yogurt followed by a handful of mixed berries, a handful of granola, and a sprinkle of flax. Repeat until all ingredients are layered. Top with chia and honey.
Banana Nut Toast
Ingredients:
- 2 slices whole-wheat bread, toasted
- 1 ripe banana, sliced
- ½ cup nut/seed butter
- 1 teaspoon chia seeds
- 1 teaspoon honey or maple syrup
Directions: Top each toast with a generous spread of nut (or seed) butter. Distribute bananas on each and top with chia and a drizzle of honey.
Quick Egg Muffins (Makes 12 muffins)
Ingredients:
- 6 large eggs
- 1 cup lightly packed baby spinach
- ¾ cup red bell pepper, finely diced
- ¾ cup green bell pepper, finely diced
- ¾ cup cherry tomatoes, quartered
- ¼ teaspoon kosher salt
- ¼ teaspoon dried basil
- ¼ teaspoon dried oregano
- Pinch ground black pepper
- ¼ cup feta, crumbled
- Optional toppings: avocado and/or hot sauce
Directions: Preheat oven to 350°F. Lightly coat muffin tin with non-stick spray. Divide vegetables evenly into muffin tin. In a large bowl whisk together eggs, kosher salt, basil, oregano, and black pepper. Fill each muffin tin ¾ of the way to the top. Sprinkle with feta. Bake for 25 minutes or until eggs are fully set. Let cool. Top with avocado and/or hot sauce! Store leftovers in a ziplock bag and freeze. Gently microwave to eat! Click here for recipe credit and additional inspiration!
English Muffin Sandwich
Ingredients:
- 1 whole-grain English muffin, toasted
- 1 large egg
- ¼ ripe avocado, sliced
- ¼ cup spinach
- Pinch of salt and pepper
Directions: Coat pan with avocado oil. Cook egg to your desire (sunny side, over-easy, or scrambled). Season eggs with salt and pepper. Top each half of your English muffin with spinach and layer eggs on top. Add sliced avocado.
Power Oats
Ingredients:
- 1 cup steel-cut oats, cooked
- Pinch sea salt
- 1 tablespoon ground flax
- 1 tablespoon hemp seeds
- ½ serving unflavored protein powder (may swap with yogurt)
- 1 tablespoon maple syrup
- ¼ teaspoon ground cinnamon, more to taste
- Optional toppings: nut/seed butter, fresh-cut fruit, unflavored protein powder
Directions: Mix protein powder into oatmeal. Top with flax, hemp seeds, and maple syrup. Add additional toppings as desired. Click here for additional recipe inspiration!
Blueberry Muffin Smoothie
Ingredients:
- ½ -1 cup of whole-milk yogurt or non-dairy alternative
- ½ cup of milk or non-dairy alternative
- ½ cup frozen blueberries
- ½ frozen banana
- ¼ cup rolled oats
- 1 teaspoon flax
Directions: Blend all ingredients until smooth. Click here for recipe credit and additional inspiration!
Blackberry Chia Seed Pudding
Ingredients:
- 2 cups of milk or non-dairy alternative
- ½ cup chia seeds
- 4 tablespoons nut or seed butter
- 1 cup frozen blackberries
- 1 tablespoon maple syrup
Directions: Combine milk and chia, let sit for 10-15 minutes, and then store in the fridge overnight. To make blackberry compote: add blackberries and maple syrup to a saucepan on medium heat. Cook for approximately 10 minutes, then mash with a fork. To serve, pour half of the chia pudding in a bowl and top with blackberry compote and nut/seed butter.
Breakfast Tacos
Ingredients:
- 2- 4 inch whole wheat tortilla
- 2 large eggs
- ½ cup black beans
- ½ cup cherry tomatoes, sliced
- ¼ ripe avocado, sliced
- Pinch of salt and pepper
Directions: Heat a skillet to medium heat and coat with nonstick cooking spray. In a bowl, scramble eggs and season with salt and pepper; add to the pan to cook. To assemble tacos, add eggs and top with black beans, tomatoes, and avocado.
Cottage Cheese Toast
Ingredients:
- 2 slices whole-grain bread, toasted
- ½ cup cottage cheese
- ¼ ripe avocado, sliced
- ¼ tomato, sliced
- Pinch of salt and pepper to taste
Directions: Top toast with cottage cheese, tomatoes, and avocado. Season with salt and pepper.
Easy Baked Oatmeal
Ingredients:
- 2 cups of milk or non-dairy alternative
- 2 large eggs
- ½ cup maple syrup
- ¼ cup coconut oil, melted
- ¼ cup unsweetened applesauce or mashed banana
- 3 cups old-fashioned oats
- 1 tsp baking powder
- 1 teaspoon ground cinnamon
- 1 teaspoon vanilla extract
- ¼ teaspoon salt
- 1½ cups mixed berries, fresh or frozen (do not thaw)
- Topping: ½ cup chopped mixed nuts (or seeds)
Directions: Preheat oven to 350°F. Coat a 9×9 inch or 11×7 inch baking pan with nonstick spray. Whisk all ingredients together in a large bowl and pour into pan. Top with nuts (or seeds). Bake for 35 minutes or until the center appears almost set. Cool before serving. Click here for recipe credit and additional inspiration!
Recipe compilation provided with help from TTP RD-2-Be’s.
