No matter how much you love to start your day off with a donut, it isn’t on the list of foods to eat in the morning. It should supply not only energy that keeps you going until your next meal, but also adequate nutrition, since it is about a third of your daily calorie intake. Sugar food gives you a burst of energy that depletes just as quickly, leaving you tired and hungry by mid-morning.
Keep your morning simple.
Besides overnight oats, there are other options that can be just as fast. Hard boiled eggs prepared ahead with a side of grapefruit can be delicious and filling. You can segment the night before to make it easier to eat. Healthy zucchini, banana or pumpkin bread with nuts or plain with a tablespoon of nut butter provides nutrients, while keeping blood sugar levels stable.
Make breakfast sandwiches on the weekend for the whole week.
If you have more time on the weekend, it’s the perfect time to plan and cook ahead. You can make a week’s worth of breakfast sandwiches, wrap them in foil and put them in freezer bags for the rest of the week. Remove the foil and microwave for 60-90 seconds when you’re ready to eat them. Healthy fixings can include sour dough muffins, whole grain or sprouted buns or bread. Make the inside vegetable rich with broccoli, mushrooms, chopped spinach, onion and/or red pepper first sautéed. Mix 6-8 eggs then add them to the sautéed veggies in a 9X13 pan and bake at 375 for 20-30 minutes. Cut into squares, put on the bun and wrap or top with turkey, chicken or cheese then wrap and freeze.
Have a leisurely breakfast.
Eating breakfast with the family is often a luxury saved for the weekend in many households. It can also be a time to help kids learn what a healthy breakfast is, plus help you lose weight. Make omelets with veggies or a breakfast scramble by sautéing veggies and meat then adding eggs and scramble as it cooks. You can add meat, but stick with turkey or chicken to keep it healthier and calorie count lower. Experiment a bit. Try adding kale, spinach or even carrots. In fact, if you stock your refrigerator with ready to eat healthy veggies, it’s the time to use them before they go bad.
- What could be faster than a smoothie? A smoothie where all the ingredients are cut and ready to blend, that’s what. In warm weather, nothing is more refreshing than adding frozen fruit to Greek yogurt and other fruits and veggies for a thick, ice cream-like experience.
- Another quick make-ahead idea involves putting veggies cut in tiny pieces if raw or sautéed mixed with whisked eggs into muffin cups and baked. They can be heated when and served later.
- Make your breakfast sandwiches even more nutritious. After you heat them, open them and spread on mashed avocado, add tomatoes and greens. The healthy fat in avocado will keep you feeling full longer.
- If your morning is rushed, try overnight oats with fruit and ground flax seed or nuts. You can eat it cold or microwave it.
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