We’ve all heard it before: “breakfast is the most important meal of the day.”
In my opinion, all meals are important! But breakfast is definitely up there. Studies show that healthy breakfast eaters have increased concentration, lower body weight, increased energy, and increased nutrient consumption. At breakfast, it’s important to aim for both lean protein and fiber.
As a full-time employee, I get it. We don’t all want to wake up at the crack of dawn to prep a healthy breakfast. The following are some quick, easy, and healthy recipes to get your day started right without spending your whole morning in the kitchen.
Zapped Scrambled Eggs with Veggies
Yes, it’s possible to make really good scrambled eggs in the microwave. And it’s easy! Beat 2 eggs in a microwave-safe container, add 1 handful of your favorite veggies (cherry tomatoes and spinach leaves work well), and a sprinkle of cheese. Microwave the mixture for 30 seconds, stir, and cook another 30 seconds, or until eggs are solid. Pair with a whole wheat wrap like Flatout Bread, and enjoy!
KIND Breakfast Bar with Low Fat Greek Yogurt
Greek yogurt is a quick and easy protein boost at breakfast. This recipe requires no prep at all. That’s my kinda recipe! Just take a KIND breakfast bar and dip it into your low fat Greek yogurt (I use unsweetened yogurt with a little cinnamon and vanilla extract added in) and voila! Make sure your bars are made with 100% whole grains like KIND breakfast bars which are made with whole oats, millet, buckwheat, amaranth, and quinoa. A high protein and fiber breakfast in no time.
Breakfast Quinoa Muffins
Having pre-made breakfast muffins can make eating in a pinch easy. In a medium bowl, combine 2 cups cooked quinoa (I often use frozen pre-cooked quinoa), 2 eggs, 1 cup chopped veggies of your choice (bell peppers or zucchini work well), 1 cup shredded cheese, and a sprinkle of salt and pepper. Portion into a lightly-greased mini or regular muffin tin, and bake at 350 F for 15-20 minutes. Enjoy them warm or cold!
This is the ultimate lazy-person breakfast. The night before, combine 1/2 cup unsweetened vanilla almond milk, 1/3 cup rolled oats, 1/2 a banana (mashed), 1/4 cup chopped nuts or 2 Tbsp nut butter, and a sprinkle of cinnamon in a mason jar or sealed Tupperware container. By morning, you’ll have delicious overnight oats! These can be heated in the microwave for 1-2 minutes or eaten cold.