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!
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| 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.
