5 Simple Breakfast Ideas Ready in <15 minutes
Is it healthy to eat breakfast?…
Breakfast or “breaking the fast” after a night of sleep is a healthy practice, highly encouraged for the purpose(s) of:
Energizing your brain and body for daily tasks ahead of you! ☑️
Improving concentration and ability to think/problem solve. 🧠
Providing nutrients such as vitamins & minerals that your body needs to function and thrive! 🍏
Supporting blood sugar balance.🩸
Maintaining/optimizing metabolic rate (the amount of energy or calories your body uses for basic function).⚡️
While these are all good reasons to make time for a morning meal, many people still opt out. In fact, the American Journal of Clinical Nutrition sited ~25% of adults skip breakfast daily.
As a Registered Dietitian, I’ve worked with numerous clients who come to me with a habit of “skipping breakfast.” They usually share that they either don’t feel hungry in the morning, have made a habit of relying on coffee to wake up, and/or don’t have the time to slow down and make something.
Practicing self-care is about identifying needs and figuring out how to get them met on a consistent basis. In order to meet your body’s nutrition needs (versus mask them with caffeine) in the morning, aim for a good source of protein, heart-healthy fat, and fiber-rich carbohydrates. This can help you feel energized, satisfied, and ready to take on the day! 💪
A more consistent practice of breakfast may also help you to feel more at ease around food decisions throughout the rest of the day… Meaning, fewer severe cravings and impulse eating.
Sounds amazing, doesn’t it?
The key to success with implementing a breakfast habit is to KEEP-IT-SIMPLE, my friend.
We all have responsibilities! Whether you’re working from home, driving kids to school, or just trying to get to your job on time –– the morning timeline can feel like a race! 😅 No need to further complicate...
Here are 5 SIMPLE breakfast ideas to help you get started with this healthy habit:
1- Avocado Toast
Cut an avocado, mash in a bowl w/ a fork, season with salt, pepper, lime, garlic powder
Grab your favorite bread for toast (to keep you feeling full for longer I recommend a hearty fiber-forward whole grain option).
Top with mashed avocado.
Top avocado with seasoned air fryer chickpeas 😋
Add additional toppings of choice: micro-greens, arugula, hot sauce, etc.
For additional protein - consider adding eggs or egg whites as well!
2 - Overnight Oats (prep the night before)
In a bowl, mash 1 ripe banana until almost smooth.
Stir in 2 tablespoons of chia seeds and as much cinnamon as you desire! (I like a lot!!!)
Mix in 1/2 cup of rolled oats, 3/4 cup milk of choice, and 1/4 teaspoon of vanilla (vanilla is totally optional).
Cover and refrigerate overnight.
This can be enjoyed cold or heated in the microwave!
3 - Breakfast Parfait
Top your favorite protein-forward Greek yogurt with a heaping scoop of chia pudding.
Add additional toppings of choice: berries, banana slices, crushed almonds/walnuts!
Kinda like a breakfast sundae.🍨
4. Hard-boiled eggs
Place eggs in medium sauce pot and cover with cold water by ~1 inch.
Once you’ve achieved a boil, cover the pot and turn the heat off.
Allow the eggs cook, with stove off and lid on, for 9 -12 min, based on your desired level of done-ness.
Transfer the eggs with a slotted spoon to a bowl of ice water and allow to chill before you tap, tap and peel.
Serve with whole grain toast and a side of fresh berries! 🍓
5. Smoothie
Add to a high speed blender, blend until smooth:
3/4-1 cup of milk of choice
1/2 frozen banana
1/4 cup frozen or fresh avocado OR mango 🥭
1 scoop of protein powder, I love Garden of Life!
1/2 cup of spinach
Begin nourishing with intent.
Whether you are looking for fresh ideas for brekkie or just trying to get started with a new habit of eating before noon, keep your “why” in mind. When the motivation for a new food habits come from a place of “taking good care of yourself,” you’re much more likely to stick with it. (*Revisit those 5 reasons for incorporating breakfast at the top.) ♡
Over the summer I’ll be leading a group of women through my 12-week group program, “Able Together.” This is an experience centered around healing your relationship with food & body and developing sustainable self-care habits.
If you’d like to feel supported in your nutrition habit changes, click the link below to apply for the next group program. Begin nourishing with greater purpose, intent, and simplicity!
♡ With care,
Grace Lopez, RD, LD/N, CLC, CPT
Registered Dietitian Nutritionist