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While I certainly can’t take credit for coining the phrase “Breakfast is the most important meal of the deal”, I am here to say that I agree with this statement 1000%.
Interesting enough, I think this statement has become increasingly controversial in recent years. With the rise in popularity of intermittent fasting, a lot of people have said good-bye to breakfast and adopted a shorter eating window that typically just includes lunch and dinner. While I’m not here to argue for or against the health benefits of intermittent fasting, I can say from my own experience that as someone living with Celiac disease, it didn’t work for me. And regardless of whether you follow intermittent fasting or not, this article is all about the importance of your first meal of the day, regardless of what time you eat it.
Breakfast, which can literally be broken down as break-fast, is exactly that! It’s the first thing you consume, breaking the fast between your previous night’s dinner (or dessert 😊) and your first meal of the new day. This is what makes it so important to start off with something nutrient-dense, and preferably easy to digest. But not every day is treated equally! So below I’ve outlined some of my favorite breakfast ideas to be enjoyed on slow morning, as well as grab-and-go options for busier days.
Who’s hungry??
Weekend brunch:
Veggie Scramble
Without a doubt, one of the best things you can make for breakfast is a veggie scramble. Packed with protein and a healthy serving of cooked veggies, this makes for the perfect, nutritious start to any day.
Begin by chopping your favorite veggies into small pieces to avoid making the scramble too chunky. Some of my favorites include: onion, bell pepper, broccoli, mushrooms, asparagus, tomato and spinach. Once chopped, sauté the veggies with a tablespoon of olive oil under tender. Keep in mind that tomatoes and spinach take very little time to cook and can be added at the same time as the eggs.
Once the veggies are fork tender, add in whisked eggs, salt, pepper and stir until cooked through. Top with sliced avocado and enjoy!
Want to make breakfast into a fiesta?
Top the scramble with salsa and guacamole and serve with a side of black beans.
Weekday breakfast ideas:
If you’re anything like me, time is of the essence Monday – Friday. But that doesn’t mean I want to skimp out on the most important meal of the deal. In fact, I look forward to breakfast every day of the week! However, with usually less than 5 minutes to spare between morning meetings I need something that I can pull together quickly. My go-to?
Breakfast Smoothie
There are so many benefits to starting your day with a delicious, blended smoothie! For starters, it’s so easy to incorporate a few servings of fruit, veggies and superfoods into this one meal. And the blending process breaks down the food making it easier on your body to digest. A huge benefit first thing in the morning!
What’s also great about smoothies is that they are so easy to customize! Regardless if you love strawberries, dislike kale, are lactose intolerant or have an affinity for hemp hearts, there is a smoothie for you! I love them so much I wrote a separate article on how to compile the perfect smoothie for your taste/health needs. Check it out here.
Make-Ahead Chia Pudding or Overnight Nights
Looking for another option that doesn’t require you to hear the sound of a blender first thing in the morning? Overnight oats or chia pudding are for you! In fact, these tasty treats require zero effort in the morning as they should be made the night before. To keep things extra simple, prep a big batch on Sunday night and enjoy for a few days!
Just like with smoothies, there are so many variations to both of these breakfast ideas, so customize based on your dietary needs! However, they both have one thing in common: you start by mixing rolled oats or chia seeds with milk or a dairy free alternative (I use almond milk) and customize from there! Here are a few of my favorite ways to make them:
Overnight Oats:
Mix ½ cup of rolled oats with ½ cup of milk or milk alternative
Chia Pudding:
Mix 4 tablespoons of chia seeds with 1 cup of milk or milk alternative
Stir in a combination of the following: nut butter, chocolate or vanilla protein powder, honey, maple syrup, cinnamon, ground flaxseed or berries or dried fruit.
Store your mixture in an airtight container and place in the refrigerator overnight. It’s that easy!
Optional toppings you may want to consider in the morning: Sliced banana or berries, slivered almonds, toasted coconut, granola, nut butter or hemp hearts.
Copycat Starbucks Egg Bites
Here’s another healthy but delicious breakfast idea that you can make ahead, pop in the microwave, and enjoy, regardless how busy your schedule is. While truth be told, I absolutely love the Starbucks Red Pepper Egg White Bites, they contain a long list of ingredients which I typically try to avoid. The good news? Egg bites are super quick and easy to make at home and this recipe is sure to rival anything you can get at Starbucks.
In a medium mixing bowl combine 8 eggs, 1.5 cups of shredded spinach, 1/3 cup of feta crumbles, 1/8 tsp of garlic and onion powder and salt and pepper to taste.
Pour the egg mixture into a greased muffin tin and bake for 20 minutes at 350 degrees. This recipe should yield 10-12 muffins. Store them in the refrigerator or double up the recipe and freeze a big batch! They can go straight from the freezer to the microwave for quick grab and go breakfast on busy mornings.
Also, feel free to customize! Try broccoli and cheddar cheese, or sauté red bell peppers and sub egg-whites to truly recreate the Starbucks classic.
Grab-and-Go ideas:
Rx Bars
If you’ve read any of my previous posts, you probably know that I am a HUGE proponent for eating the least amount of ingredients possible (while obviously not sacrificing flavor!). Why? Because if you don’t feel great after eating something with 4 ingredients, it’s a whole lot easier to figure out the problem child than if you’ve just consumed 30 ingredients, dyes and filers.
For that reason, my absolute #1 on the go breakfast idea is an Rx bar. I also eat them as a snack during the workday and always keep them in my carry-on when travelling. The blueberry flavor is my favorite for mornings, but you really can’t go wrong with any flavor. And heres’ the best part, the ingredient list!
- Dates
- Egg whites
- Almonds
- Cashews
- Blueberries
- Natural Flavors
That’s it! You know exactly what you’re getting, and it always includes a healthy dose of protein, fiber and zero added sugar.
Didn’t see one of your favorite breakfast ideas on the list? Please share it below! Also, remember to subscribe to the JUICED newsletter, to stay up to date on the latest JUICED content!
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