A swig of coffee and a slice of break-room birthday cake might be better than skipping breakfast altogether, but you can do better. Here are a few quick breakfast ideas that will help fuel your morning rather than set you up for a 10 a.m. slump.
Endless Egg Combos
Whipping up an egg takes mere minutes, and although they used to get a bad rap for cholesterol content, experts now agree that they’re a great source of protein and nutrients. Research shows that cholesterol found in food has less of an impact on our blood cholesterol than once thought. "If, overall, you're choosing lean proteins and not eating a ton of fat and cholesterol," nutritionist Erica Giovinazzo explains, "then eggs are a great thing to have in your diet."
There are a lot of ways to cook eggs, but if you’re looking for something fast before work, school or whatever else your day has in store, try a one-minute microwave scramble. Whisk two eggs in a microwave safe bowl or mug (add salt, pepper, oregano and/or a bit of milk, if you’d like) and microwave on high for about 45 seconds. Stir and then cook for another 30 seconds. Voilà.
Nut Butter Banana Toast
Not an egg fan? Throw two slices of whole grain bread in the toaster while you slice up a banana. Open a jar of natural, sugar and preservative-free peanut (or almond) butter. Spread the nut butter (which is rich in protein and healthy fats) on your freshly toasted bread, and arrange your potassium and fiber-packed banana circles atop the gooey goodness. Chomp down and relish your healthy morning decision.
Vanilla Almond Banana Smoothie
Like the above idea but want something that you can take with you during your commute? Throw a banana or two in the blender with a cup of vanilla almond milk and a spoonful of almond butter. Like peanuts, almonds are packed with protein and healthy fats, but almonds are a better source of micronutrients like vitamin E, magnesium, calcium and iron. Pour your smoothie into a coffee thermos or other beverage carrier and you’re good to go out the door. Of course, you can substitute whatever fruits, veggies and/or liquids you prefer.
Other quick, no-nonsense options to mix and match? Unsweetened oatmeal (use milk, honey, fruit and/or nuts for flavor), yogurt (be sure to check sugar content), and vegetable-egg sandwiches or scrambles. Need more guidance? Our wellness coaches are here to help.
We know you’ve got your own healthy breakfast habits. Share them with us in the comments below!