Yes, yes you’ve been told before. Breakfast eaters are typically healthy eaters and consume higher amounts of vitamin A, C, riboflavin, calcium, zinc, and iron. Eating breakfast can help with weight loss, muscle gain, and curb those snack attacks. But if I’ve learned anything from counseling nutrition patients, it’s that knowledge can only do so much towards change. Knowing something and doing it are totally different.
So for those of you with busy schedules (...everyone...), we’re here to support you in all your health goals with workouts and recipes that fit your life and tastes. Here are just a few of our healthy, delicious, on-the-go breakfasts to help you reap maximum health benefits.
Banana Bread Breakfast Shake
A high-protein (35g per serving) shake that tastes just like banana bread! Protein at breakfast is vital for maintaining and gaining muscle and keeping your appetite at bay.
Prep time: 5 minutes
Cook time: --
Makes 2 servings
Serving size: about 3 cups (with ice)
Ingredients
- 1 cup fat-free cottage cheese
- 1 scoop vanilla protein powder (I like Wheybolic Extreme 60)
- 2 cups 1% milk
- ¼ teaspoon cinnamon
- ⅛ teaspoon nutmeg
- 1 frozen banana
- ½ teaspoon vanilla
- 3 cups ice cubes (optional)
Directions
Place everything in a blender except ice. Blend until smooth. Add ice and blend again until thick and smooth. Enjoy!
Nutrition Info
Per Serving: 340 calories (25 from fat), 3g total fat, 1.5g saturated fat, 20mg cholesterol, 650mg sodium, 43g carbohydrate(2g dietary fiber, 25g sugar), 36g protein
Frozen Breakfast Burritos
These are the perfect make-ahead breakfast. On busy mornings, simply pop a frozen burrito in the microwave for 3 minutes!
Prep time: 10 minutes
Cook time: 15 minutes
Makes 12 servings
Serving size: 1 burrito
Ingredients
- 3 medium-sized russet potatoes, peeled and chopped
- 1 teaspoon olive oil
- 1 pound turkey bacon (or other breakfast meat of choice), chopped
- 1 red bell pepper, minced
- 1 medium white onion, minced
- 6 eggs
- 4 egg whites
- ½ cup 1% milk
- ¼ teaspoon salt
- ¼ teaspoon freshly ground black pepper
- 12 whole wheat flour tortillas
- 2 cups shredded cheddar cheese
Directions
Place the chopped potatoes in a small pot. Barely cover with water. Bring potatoes to a boil, then lower temperature and simmer for about 8 minutes until potatoes are tender, but still hold their shape. Drain the potatoes and set aside. Heat oil in a skillet and add turkey bacon, bell pepper, and onion. Sauté 1–2 minutes. Add potatoes and heat until they start to brown. Remove from heat and set aside. Mix eggs, egg whites, and milk in a small bowl. Add salt and pepper. Scramble eggs in a heated, nonstick skillet, being careful not to overcook. Remove from the heat and set aside. Assemble each tortilla with potato mixture, eggs, and a sprinkle of cheddar cheese. Roll up into a burrito and place on a foil-lined baking sheet. Freeze for about 2 hours, remove from baking sheet, and place in a freezer bag to store. When ready to eat, simply wrap a burrito in a paper towel and heat in the microwave for 3 minutes or until the center is hot.
Nutrition Info
Per Serving: 350 calories (130 from fat), 14g total fat, 6g saturated fat,155mg cholesterol, 720mg sodium, 33g carbohydrate(4g dietary fiber, 2g sugar), 19g protein
Refrigerator Oatmeal
This is a high-fiber breakfast that’s great for when you’re on the go—no cooking required! It also works great with protein powder for an extra boost!
Prep time: 5 minutes + 6 hours refrigeration time
Cook time: --
Makes 1 serving
Ingredients
- ½ cup 1% milk
- ½ cup fat-free Greek yogurt
- ⅓ cup old-fashioned oats (gluten-free, if needed)
- 2 tablespoons chia seeds
- ½ cup fresh or frozen fruit
- Splash of vanilla
Mix-ins (Choose 1 tablespoon total from the following options:)
- Sunflower seeds
- Flax seeds
- Unsweetened coconut
- Dark chocolate
- Chopped nuts
- Lemon or orange zest
Directions
Mix together all ingredients plus the mix-in of your choice. Pour into a sealed container and refrigerate for 6 or more hours. Enjoy your no-cook refrigerator oatmeal!
Nutrition Info
Per Serving: 460 calories (160 from fat), 18g total fat, 2.5g saturated fat, 10mg cholesterol, 200mg sodium, 54g carbohydrate(19g dietary fiber, 16g sugar), 27g protein
Strawberry Rhubarb Muffins
Muffins are a great on-the-go breakfast. Pair them with a glass of milk, yogurt, nuts, or a hard boiled egg for a little satiety. Plus, these can easily be made gluten-free!
Prep time: 10 minutes
Cook time: 20 minutes
Makes 18 muffins
Serving size: 1 muffin
Ingredients
- 2 cups strawberries, sliced
- 1½ cups rhubarb, chopped
- 1 teaspoon freshly squeezed lemon juice
- 2 cups whole grain spelt flour
- ½ cup almond meal
- ¼ cup flax meal
- ¾ cup oats (gluten-free, if needed)
- 1 teaspoon baking powder
- ¼ teaspoon salt
- 2 teaspoons cinnamon
- ¼ teaspoon ground ginger
- 2 eggs (egg substitute for vegan)
- 1 cup unsweetened applesauce
- ½ cup honey (maple syrup for vegan)
- ⅓ cup 1% milk (almond, if needed)
Directions
Toss strawberries and rhubarb with the lemon juice. Set aside. Grease a muffin tin and preheat the oven to 375°F. In a bowl, combine the dry ingredients (spelt flour, almond meal, flax meal, oats, baking powder, salt, cinnamon, and ginger). In a separate bowl, whisk the eggs with the applesauce, honey, and milk. Slowly pour the liquid mixture into the dry ingredients and mix until just combined. Fold in the strawberries and rhubarb. Fill prepared muffin tins ¾ full and bake for 20 minutes, or until an inserted toothpick comes out clean.
Nutrition Info
Per Serving: 140 calories (30 from fat), 3.5g total fat, 0g saturated fat, 25mg cholesterol, 75mg sodium, 25g carbohydrate(4g dietary fiber, 10g sugar), 4g protein
Fruit and Nut Granola
This granola is loaded with delicious, raw nuts and dried fruits. Put it on some yogurt for a quick morning parfait you can eat on the go.
Prep time: 5 minutes
Cook time: 25 minutes
Makes about 28 servings
Serving size: ½ cup
Ingredients
- 5 cups quick oats (gluten-free, if needed)
- ½ cup dried milk
- 2½ cups unsweetened coconut
- 1 cup raw peanuts
- 1 cup raw cashews
- 1 cup roasted pecans
- ½ cup dried blueberries
- ½ cup dried, sweetened cherries
- 1 cup dried, sweetened cranberries
- 1 cup raisins
- ¾ cup canola oil
- ½ cup honey
- 2 teaspoons vanilla
- ½ teaspoon salt
Directions
Mix oats, dried milk, coconut, nuts, and dried fruits together in a large bowl. Heat oil in a small saucepan. Add honey, vanilla, and salt. Stir until smooth. Add sauce to oat mixture and combine well. Pour onto a parchment-lined cookie sheet and bake at 350°F for 10 minutes until golden brown. Stir and bake another 15 minutes. Allow to cool and enjoy! Store leftovers in an airtight container.
Nutrition Info
Per Serving: 330 calories (180 from fat), 20g total fat, 6g saturated fat, 0mg cholesterol, 55mg sodium, 30g carbohydrate(5g dietary fiber, 15g sugar), 6g protein
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
