Your morning routine is what sets your day up for success. That is why it is essential to take the time to get yourself organized and make time for breakfast, your energy source for the day. Research shows that eating breakfast with up to 40g of protein can help the body combat hormone resistance and get your cells to take in glucose and burn it for energy, reducing the risk of type 2 diabetes. The best way to fit in breakfast is to prepare in advance. Have the ingredients readily available in your kitchen. Stock your kitchen with essentials, such as oats, frozen fruits, eggs, cheese, and bread. These ingredients will allow you to make anything from smoothies to omelets, breakfast sandwiches and overnight oats.
Overnight Oats is one of the easiest breakfasts to prepare right before you get in bed. It’s simple! First, mash up a banana. Then, add some cinnamon, cocoa, chia seeds, protein powder and three tablespoons of oats. Mash all the ingredients together and add half a cup of almond milk. Mix well and refrigerate. When you wake up in the morning, take it out of the fridge and add a tablespoon of peanut butter on top. This is a delicious and easy 400 calorie breakfast that is packed with protein and all the energy you need to continue with your day. You might think it is impossible to fit such a healthy breakfast when you’re on the go. However, this is a very simple recipe that you can throw together the night before.
Another easy on the go breakfast is a microwavable burrito. You could spend the money to buy them pre-made, or you could buy the ingredients for yourself and build your own breakfast burrito for much less. Next time you stop by the grocery store, purchase some black beans, cheddar cheese, eggs, tortilla, and sriracha. Start making your burritos, wrap them in foil and store them in the freezer for the mornings when you don’t have time to make breakfast for work. Now, you’ll hardly have an excuse not to have breakfast.
One of the best ways to pack in a serving of veggies is by creating a simple smoothie. You can throw together a smoothie as simple as a banana, chocolate protein powder, spinach, almond milk and peanut butter. All of the dry ingredients can be frozen in individualized ziplock bags and thrown into the blender right after you wake up. If you want to make your smoothie a bit more interesting, try adding ingredients such as chia seeds, cocoa powder, maca powder, collagen, broccoli sprouts, kale or frozen cherries. These ingredients are excellent sources of fat, flavor, and antioxidants.
If you want your breakfast to last you all week long, you can meal prep a big quiche. It’s simply a big egg cake that you can add different proteins to, such as sausage, smoked salmon or ham. You can mix up a quiche recipe in any way you prefer by adding a variety of cheeses or even vegetables, such as onions, asparagus, tomatoes, and leeks. Some great combinations of quiches include cheesy smoked salmon, ham and cheese, bacon and spinach. Quiches can also be made ahead of time and frozen for your convenience. You can take them out of the freezer on a Monday and keep it refrigerated up until Friday. It is an excellent source of protein for your morning routine.
Another rendition of quiche is creating egg muffins. Be sure to purchase a muffin tin that holds up to 6 muffins, instead of 12. The larger muffins will allow for a better breakfast. The smaller muffin tins can be used to bake a high protein egg snack. Any of the quiche recipes can be used for the egg muffins. One recipe that I like to make in particular with the egg muffins is mixing eggs with cheese and asparagus, and then adding Everything Bagel Seasoning. This adds more volume to the delicious flavor of this grab-and-go-breakfast.
Something you can pull together in the morning without thinking is the yogurt parfait. Be sure to buy a granola that is high in protein and low in sugar when comparing them at the grocery store. Add some granola, fruit, and chia seeds on top of a cup of yogurt, and you’ll have yourself another delicious 400 calorie breakfast that is packed with protein. You can even mix in some protein powder, which will add not only flavor but an extra few grams of protein to your breakfast. If you choose to be dairy-free, you can purchase cashew yogurt or almond yogurt instead of cow’s yogurt.
You could always replace yogurt with cottage cheese, which is usually even higher in protein. Mix in any of the ingredients that you would put on a parfait and enjoy this high protein breakfast on the go. It takes just about 5 minutes to pull together, as long as you have all the ingredients readily available in your kitchen. One recipe that I enjoy the most is cottage cheese with chia seeds, raspberries, and pistachios.
Making an egg sandwich is an excellent breakfast to prepare in advance. You can mix it up with vegetables such as kale, spinach, asparagus or with cheese and sausage. A high protein bread with seeds and blends of flour would be a fantastic upgrade to your breakfast. Consider preparing several in advance and storing them in the freezer to be microwaved while you pour your morning coffee.
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