Sunday, August 31, 2014

7 Quick Breakfast Ideas

I love breakfast! It’s my favorite meal, but I don’t usually get to sit down to a leisurely breakfast Monday through Friday. The morning rush seems to be a pretty typical problem for most of my patients. Here are a couple tips and tricks that will hopefully help you fit breakfast into your schedule.

Quick Breakfast Ideas

1)    Breakfast Burritos
My Texan sister-in-law recently introduced me to this delicious breakfast-on-the-go option. Many fast food restaurants offer this option on their menu, but I think a make-at-home option can be delicious, more healthy, and cheaper. Try a whole grain or spinach tortilla. Try 1 egg + 2 egg whites. Top with reduced fat cheese and vegetables like spinach, bell peppers, onions, or tomatoes. Try making a couple at a time. Freeze for later. Or, wrap in foil, and you have breakfast on the go.

2)    Smoothies
Smoothies are a great on-the-go breakfast drink. You can prepare smoothie pack by washing the fruits or vegetables you want to include and putting them in zip top bags or in mason jars. Then everything is ready to blend with yogurt, milk, or your favorite non-dairy option.

Summer Sunrise Smoothie
1/2 cup orange sherbet or frozen orange juice
1 cup watermelon
1/2 cup strawberries
1/4 cup peaches

Very Berry Smoothie
6 oz vanilla or fruit-flavored yogurt
¼ cup of your favorite frozen fruit (blueberry, strawberries, blackberries, cranberries, raspberries)
1 banana

Crunchy Monkey Smoothie
6 oz vanilla yogurt
1 Tablespoon crunchy peanut butter or nut butter
1 banana
¼ cup ice

3)    Greek Yogurt Parfait
Greek yogurt has more protein than most other yogurts. Look for brands that have 10 grams of protein per serving and little added sugar. Add your favorite fruit or a handful of nuts for crunch, flavor, and more nutrients.

4)    Cereal
I have always been a fan of dry cereal. Cereal is a great portable breakfast or snack. Just put the amount you want in a zip top bag, and you are ready to go! Look for whole grain cereal with > 2 grams fiber per serving and little added sugar. Aim for less than or equal to 10 g sugar per serving. If your favorite cereal has dried fruit, the sugar content will be high because of the fruit, but this is different from added sugar.

5)    Oatmeal

Oatmeal is a type of cereal, but I cannot imagine trying to eat it dry. Try make-it yourself options by buying your favorite oats and adding your favorite toppings. Add your favorite fruit, nuts, spices (like cinnamon or nutmeg) or a little brown sugar, honey, molasses, or your favorite sweetener.

6) Breakfast Sandwich
Toast your favorite whole grain toast or an English muffin, add your favorite reduced fat cheese, protein of choice (egg white, scrambled egg, turkey deli meat, etc.), and even some veggies (spinach, tomatoes, pepper). That is a quick breakfast with four food groups and an endless variety of customization! 

7) Waffle
You can make your own and freeze for later or take advantage of the pre-packaged whole grain variety. Add fruit and some milk to drink and you have a colorful, quick breakfast with three food groups!

For more tips and tricks for healthy eating, follow RDtipoftheday on PinterestInstagram, and Twitter.

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