6 Make-Ahead Breakfasts For Busy Days
BY BETHANY HEITMAN
Ever feel like you’re off to the races the moment your alarm goes off in the morning? Whether you’re squeezing in an early sweat session, focused on getting the kids out of the house or just trying to make yourself look presentable before rushing out the door, these early hours can feel quite frazzled.
The result: Healthy breakfast choices often go out the window. You may decide to skip the meal all together or you reach for something quick to shovel into your mouth—like the sugary cereal your kids love or that pastry that calls your name as you buy your coffee. In other words, it is all too easy to make an unhealthy food choice in the morning.
Why is a Healthy Breakfast Important?
You know that whole “breakfast is the most important meal of the day” thing? It’s kinda true. While all your meals are important, breakfast can set you up for success—or for failure.
This is because when you eat something nutritious in the A.M., you are giving your body (and brain!) the fuel it needs to take on the day. Not only that, people who eat a nice breakfast are less likely to binge eat, make unhealthy choices for other meals and snack throughout the day. This is because filling your belly soon after you wake helps regulate your hunger.
Photo by Erol Ahmed
What Should You Be Eating?
Just like any other meal you consume, the ideal breakfast contains whole, unprocessed foods—think fruits, veggies, grains, protein and dairy.
Oh, and avoiding sugar as much as possible is smart. While it may give you a temporary boost of energy, you’ll then crash—which can make your day seriously drag. Breakfast meats like bacon and sausage should also be limited. They’re high in saturated fats and generally not good for you.
All of this makes sense, right? But you’re still probably thinking, “Ugh, I’m too busy to worry about breakfast every morning.” Not to worry—we’ve got your back. The following easy-to-throw-together breakfasts (including some of JW’s go-tos!) can be made at the top of each week so that you don’t have to worry about whipping something up during those chaotic mornings.
Breakfast Shake
Talk about a no-brainer! JW loves these Everyday meal replacement shakes fromTransform HQ for a quick morning nutrition boost—her fave is the dark chocolate raspberry flavor! Each shake contains between 160 and 180 calories and is packed with macro and micronutrients and protein! Mix one up the night before so you can just grab it from the fridge, or throw it together in the a.m. as you head out the door.
Hard-Boiled Eggs
Another JW go-to! Hard-boil a bunch of eggs and then grab 2-3 in the morning, slice them in half and add a sprinkle of Trader Joe’s Everything But the Bagel Seasoning.
Cinnamon Overnight Oats
Stir together 2.5 cups of rolled oats, 2.5 cups of unsweetened nondairy milk (like almond or hemp), 1.5 teaspoons of cinnamon and half a teaspoon of vanilla. Divide into five 8-ounce containers and refrigerate. In the mornings, you can top with fresh fruit and eat cold or heat it up quickly.
Photo by Artur Rutkowski
Yogurt Parfaits
Divide 2.5 cups of plain 2 percent fat greek yogurt into five containers. Top with fresh or frozen berries and low sugar granola (JW loves the Bear Naked brand!). Store in the fridge until you’re ready to eat!
3-Ingredient Pancakes
In a blender, combine 2 eggs, 3 bananas and a cup of rolled oats. Blend until smooth and use the batter to make pancakes. Store in the fridge or freezer. Then, in the morning, pop them in a toaster oven to warm them up and eat them with a small drizzle of maple syrup—or a smear of natural peanut butter.
Muffin Tin Veggie Omelets
In a big bowl, whisk together 8 eggs (feel free to just do the whites if you prefer) with black pepper and a little bit of salt. Next, add a chopped bell pepper, a handful of spinach (you can use fresh or frozen) and a small handful of shredded cheese. Mix it all together and divide the mixture evenly into a non-stick muffin pan. Bake at 325 degrees for 20 to 25 minutes. Let cool and then store in the fridge or freezer so you can grab on each morning.
Bethany Heitman, Contributor