While we’re sleeping, our body is like rush hour at Grand Central Station. It’s busy repairing organs, regulating hormones, removing toxins, and doing quite a lot. All that work takes energy and nutrients, which we need to add back ASAP when we get up.
If nothing else, we need to add back some of the water we’ve lost as soon as we get up. But how about breakfast? Food rebels that we are, we don’t all have the same breakfast style or needs. I’m one for recommending breakfast, but I don’t believe everyone must eat solid foods or have a big meal.
Whatever your eating style, I think there’s an energy-boosting breakfast option to help you run your day better. That’s right, even if you are a breakfast skipper. And I do think it’s important to address our nutrient-loss sooner rather than later in the day.
Here are good ways for 5 types of eaters to do it:
1. Breakfast skippers
If you do intermittent fasting or don’t like to eat breakfast, go for a liquid meal. With these 3 simple options, breakfast-skippers can get their energy for the day: by drinking your greens which are packed with iron, having a high protein liquid meal, and having a low-sugar natural energy drink.
Green juice– You can grab a low-sugar pressed juice like Pressed Juicery Green 4 on the go or stock them in your refrigerator.
Smoothies– If it’s protein that will do it for you, get it from a smoothie made with almond butter, yogurt, and greens, plus a small amount of fruit to sweeten. You won’t feel like you ate, but your body, brain, and productivity will thank you later.
Low-sugar energy drink- This homemade recipe will give you energy for hours and put back nutrients into your body: Add to coconut water, the juice from ½ fresh lime, ½ lemon, ½ orange, a tsp of MCT coconut oil, and ¼ tsp of sea salt. It’s as non-filling as drinking water but with lots of electrolytes that will have you flying through your morning.
2. Car eaters
If you eat during your commute, the last thing you want is to show up to work wearing your breakfast. Your answer is breakfasts you can have with one hand. That means no more driving with your knees!
Wraps are the perfect one-handed breakfast. You can put everything you need in a healthy whole wheat wrap and keep it off your clothes. Yay! Scrambled egg whites with spinach, salsa, and some mashed avocado is a so-yummy recipe.
Porridge you drink from a thermos is another good one-handed option. Add a sprinkling of ground flaxseed and cinnamon. and you’ll be ready to tackle the day when you pull up to work!
Banana spread– If you are pressed for time, cut a banana in half lengthwise and spread some almond butter mixed with cocoa powder for a naturally sweet start to your day.
3. At-your-desk eaters
Smart girl that you are, you divide your morning routine between home and work. Because you never have time to make breakfast at home and you’re trying to eat healthy, foods you can stash at work are your breakfast style. In a desk drawer or your work refrigerator, store ingredients for make-it-quick energy-boosting breakfasts like these.
Granola or Chia seed bowl- with almond milk and berries as toppings, this is a breakfast you can make at work in 2 minutes.
Plain Greek yogurt topped with 1/2 banana and chopped nuts has a rich taste and up to 2x the protein of regular yogurt.
Pre-made breakfasts from your local grocery store. Check back here in a few weeks for a list of healthy pre-made ideas from Trader Joe’s.
4. Meal preppers
If you’re a meal prepper, you’ve already done half the work! Use what you’ve prepped to make these delicious and quick breakfasts.
Baked frittata– Use cut-up vegetables for a protein-packed breakfast that has lots of vitamins. Some of the best-tasting veggies in frittatas are peppers, onions, mushrooms, spinach, and tomatoes, but there’s really no way to ruin a frittata.
Boiled eggs with guac– Every meal prepper typically has boiled eggs ready to go. But if you don’t, they take no time from your morning routine to prepare! They’re a great snack and can be cut up and added to salads for a low-fat protein source. Use these with some homemade guac, for a filling breakfast with protein and healthy fats. Guacamole can be made from mashed avocado, a squeeze of lime, some chopped onion, cilantro, jalapenos, and a dash of salt.
Breakfast sausages can be thrown in the oven while you’re in the shower. Add these to either of these two choices, and you have an excellent breakfast.
5. Hearty eaters
If you need a big hearty breakfast because you grew up on momma's country cooking, we have you covered too.
Breakfast sandwiches– Cook some eggs, sausages, and sautéed onions and peppers in batches and make some breakfast sandwiches by layering them on whole-wheat English muffins. Wrap them in wax paper and aluminum foil and freeze them. Grab them in the mornings and pop them in the microwave for 2 minutes and you have a perfect hearty breakfast.
Savory oatmeal with nuts, fruit (blueberries, banana), cream, and ground flax is a delicious and oh-so-filling breakfast that won’t disappear within an hour, having your stomach making monster noises in the staff meeting.
Omelets with pre-chopped veggies and goat cheese will do the trick or you can transform leftover dinner for breakfast.
Everything is a choice, including whether to have breakfast and how to work it into your lifestyle. But when you think about how much your body does for you—during the day and while your eyes are shut—it makes me think it’s not a good choice to skip it.
What do you think?