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
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 Pinterest, Instagram, and Twitter.
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 Pinterest, Instagram, and Twitter.
