5 Fast & Fit Breakfasts

Mornings can be a challenge! Whether its kids, work, class, catching the train or bus, things get hectic! But do not let the craziness of the morning be your excuse for not having a fit-minded breakfast.  Start off on the right (or wrong) food nutritionally can be the dealmaker (or breaker) for the day.

Below I list out 5 Fast and Fit Breakfast ideas. Notice how each one of them has a source of protein. Protein is key because it helps keep you satiated and also suppresses the release of Ghrelin, the hormone in our body that tells us we are hungry. Protein is also a key building block for muscle, skin, and bones. Also make a note how each breakfast has a source of carbohydrates. Carbohydrates are the body’s main source of energy and after a night of sleep, it is important to refuel of the day ahead.

1.     Protein Shake: A quick and simple way to get in the nutrients you need in the morning. What’s great about a protein shake is that it is convenient and portable. You can drink it in the car or at the office.  Not sure you will have time to blend up a concoction in the morning? Make this ahead the night before and leave in the freezer (just don’t forget to grab it in the morning). By the time you get to work and settle in, the drink will have begun to thaw allowing you to drink it. A sample recipe for one of my favorite breakfast morning shakes is: 1 scoop Official MetRx Vanilla Protein Powder, 6 oz Unsweetened Almond Milk, 2 Tablespoon PB2, and Ice!

PB2 Protein Shake with Coffee = Perfect Start! 

2.     Egg Whites with Toast: For convenience you can buy the liquid egg white cartons. Simply pour in a frying pan over the stove. And in less than five minutes you can have a protein packed breakfast. Not enough time there? No biggie, hard boil eggs on Sunday and peel them right away. Store the eggs in a Tupperware in your refrigerator. It’s a simple fix to having protein in the morning. I typically eat 4-5 egg whites. The yolks are fine but if you are watching your cholesterol or trying to shed some lbs. leave the yolks behind. Couple your egg whites with a piece or two of Trader Joe’s Sprouted Bread. I recommend this bread because it has (-) impact carbs, meaning you won’t get too high of a blood sugar spike and will be having plenty of fiber!

3.     Oatmeal with Protein Powder: It’s super convenient to keep both of these ingredients at your desk. Pick up some packets of plain oatmeal (the flavored kind tends to have a lot of sugar).  Literally you can make this meal at your desk.  Make the oatmeal as usual (with hot water or unsweetened almond milk) and add in a scoop of your favorite protein powder. You may need to add more liquid to your desired frequency. Other tip for making this breakfast is to keep a bowl and spoon in your work drawer.  As for storing the protein powered, the tubs can be cumbersome. I like to pour mine in a gallon sized zip-block bag and keep the scoop in there.

4.     Low-Fat Cottage Cheese with Berries: Another quick and easy suggestion. To make the morning prep work even quicker, wash your berries ahead of time. Scoop out a cup of cottage cheese and toss those berries on top. Need a to go? Zip block makes great circular containers to put your cottage cheese in. I bring my berries along separately in a bag while transporting. Another solution is to keep a container of cottage cheese and berries in the office refrigerator.

5.     Protein Wrap: Another travel friendly option! Pick up some low carb wraps at the grocery store, I recommend any wrap where the net impact carbs are low, hence lots of fiber. Ezekiel brand has a good wrap. Cook up some egg whites similar to that of an omelet. Once eggs are cooked slide those puppies onto your wrap. Throw in some spinach, tomato, low-fat cheese, and wrap away. You create the same dish on two slices of that Trader Joe’s Sprouted Rye Bread as well. Think you’re pressed for time in the morning? Make it the night before and keep it in the refrigerator.