No time for a healthy breakfast? You’re not alone! Clients often tell me they either don’t have time to eat in the morning or they don’t know what to eat that’s both quick and healthy. Solution: Simplify.
While variety is a good thing, for may it’s often easier to eat the same breakfast most mornings. Research shows people don’t get bored with eating the same breakfasts each day like they do with repeat lunch or dinner options. If you have time for a simple meal of oatmeal (make a batch in advance and heat what you want) topped with nuts and fruit most mornings, you’ll meet your nutritional and energy needs with a minimum of fuss. Who cares if you’re eating the same thing?
Here are seven quick and healthy at-home breakfast options you can repeat as often as you like:
Oatmeal yum. Top 1 cup of plain oatmeal with 2 tablespoons each of chopped nuts and dried fruit, a pinch of cinnamon, and a drizzle of honey.
“Egg-lish” muffin crostini & cheese. Put 1 poached egg, 1 slice of lean ham, and 1 thin (1/2 ounce) slice of Swiss cheese on a 1/2 toasted whole-wheat English muffin.
B&B bruschetta. Top 1 slice of whole-wheat toast with 1 tablespoon of all-natural nut butter, 1/2 sliced banana, and a drizzle of honey.
Cereal & fruit. Pour 1 cup of milk (or calcium-fortified soy milk) over 1 cup of high-fiber, whole-grain cereal and serve with 1/2 pink or red grapefruit on the side.
Waffle wise. Toast 2 low-fat whole-grain frozen waffles with 1/2 cup fresh (or thawed, unsweetened frozen) berries and 1 tablespoon of maple syrup.
“Egg-lish” muffin & greens. Stuff 1 whole-wheat English muffin with 1 cooked egg, 1 slice of cooked Canadian bacon, watercress or baby spinach, and a squirt of lemon.
Cheese toast. Top a slice of whole-wheat toast with 1 slice of part-skim mozzarella cheese with a few fresh basil leaves; serve with 1 cup low-sodium 100 percent vegetable juice (add a few drops of hot sauce for eye-opening pizzazz).