When it comes to breakfast, there’s no doubt it’s important – jump-starting your metabolism, better concentration throughout the morning, and not overeating later in the day are all reasons to include this meal everyday. But we know that it’s not always easy to spend the time in the morning making it. Ensure that you have a healthy breakfast daily, even on the most hectic mornings, by planning ahead. These four make-ahead breakfast ideas are super simple to put together, and will keep you feeling satisfied all morning long.
This version of oatmeal eliminates the cooking aspect, since soaking the oats overnight in liquid has the same softening effect. There are many different combinations and fun delicious additions that you can use, so feel free to experiment with your favorite ingredients. Here are the basics:
- Combine 1/2 cup rolled oats (or steel cut oats) with 1/2 cup low-fat milk (almond or soy milk also work well!).
- Stir-in 1/2 cup plain yogurt or use a lower sugar flavored yogurt, such as Chobani 0% Greek yogurt in your favorite flavor.
- Add 1-2 teaspoons chia seeds. Chia seeds give the final product a more pudding-like consistency and also add protein and healthy omega 3 fats.
- Add 2 tablespoons dried fruit, 1/2 of a sliced banana, or 1/2 cup berries (this can be added before refrigerating overnight or in the morning if you prefer your fruit not mixed in with the oats.)
- Stir all ingredients together and store covered overnight in the refrigerator. In the morning, simply grab and eat!
Other delicious additions for flavor include cinnamon, cocoa powder, and pumpkin pie spice. You can also add coconut flakes, nut butter, and seeds, but be sure to keep your portion size of those additions to about 1 – 2 tablespoons.
These require a tiny bit of prep beforehand, but freeze really well and are such an easy way to get quality protein in the morning, when you’re short on time. You can really get creative with your muffin flavors, as the veggie ingredients and seasonings in this recipe are completely flexible. Grab an egg muffin and a piece of fruit for a satisfying, filling breakfast.
Directions: In a large mixing bowl, combine 8 eggs with 7 egg whites. Add 3/4 cup chopped onion, 3/4 cup chopped peppers, 3/4 cup shredded reduced fat cheese, 1/4 teaspoon salt, 1/4 teaspoon black pepper, and 1/4 teaspoon garlic powder. Whisk all ingredients together until eggs are well beaten (about 2 minutes). Pour egg mixture evenly into muffin tins sprayed with cooking spray. Bake at 350 for 20 minutes, or until a knife or toothpick comes out clean. Expect this recipe to make 12 egg muffins — a few more if using a smaller tin, less if using jumbo muffin tins.
Hard Boiled Egg + Crackers + Fruit
This is a great grab-and-go breakfast that’s easy to eat anywhere. Pair a hard cooked egg with 1 ounce of whole grain crackers or a whole grain pita, and a piece of portable fruit like an orange, banana, or apple.
DIY Trail Mix Bags
Combine 1 cup whole grain cereal with two tablespoons dried fruit (raisins, chopped apricots, chopped prunes, or cherries) and two tablespoons of nuts or seeds (walnuts, almonds, peanuts, cashews, pistachios, pumpkin or sunflower seeds, etc.). Store the mix in sealed bags (one serving per bag) and use as a quick, no utensils needed, breakfast! To inject some calcium into your morning, grab a nonfat latte to sip along with your mix.
Does anyone else make their breakfast the night before? Tell us if you try one of these, or if you have your own recipes/ideas to share!