Your morning routine sets the tone for the rest of it and what better way to get started than with a healthy breakfast? Society has been moving at an increasingly fast pace, and people have so many responsibilities and things to keep up with such as work, family life, exercising, and a social life. Eating healthy is just one more thing on the to-do list.
Unfortunately, eating a healthy breakfast just isn’t a priority for many Americans. Studies show that 31 million Americans skip breakfast. Women are more likely than men to skip theirs because they were running late or just too busy to sit down for a meal. Regardless of why it’s missed, skipping it can increase the risk of type 2 diabetes by up to 55%.
Adults who take the time to enjoy a healthy meal each morning perform better at work, experience better weight control, consume more vitamins and minerals, and have better blood sugar levels. This guide will give you some healthy breakfast options you can make ahead of time so you can grab, go, and enjoy!
5 Easy to Make Breakfast Ideas
Eating well doesn’t have to be a daunting or time-consuming task. There are plenty of options you can prepare in advance that are both healthy and delicious, so you never have to skip breakfast again, no matter how short on time you are.
1. Chia Pudding
Chia pudding is a versatile and delicious choice. You can make chia pudding in any flavor your heart desires by simply changing up the ingredients. It’s packed with nutrients, including fiber, omega-3s, and antioxidants. It’s easy to make. All you have to do is add four tablespoons of chia seeds, a cup of milk (plant-based or dairy), and half a tablespoon of honey in a jar. Mix well and let it set in the fridge for at least one hour. When you’re ready to eat, you can add fresh fruits to top it off.
2. Overnight Oats
Overnight oats can be adapted to work with whatever you have on hand. They are packed with fiber, antioxidants, and more protein than most grains, which will help you feel fuller, longer. Simply fill a jar with ⅓ to ½ a cup of rolled old-fashioned oats, followed by ⅓ to ½ a cup of milk or milk alternative. The ratio of liquid to oats should be 1:1. You can add Greek yogurt or nut butter to add even more protein. Mix and top with fresh fruits, nut butter, or chocolate chips. Cover, and put them in the fridge to chill for at least five hours, or, as the name suggests, overnight.
3. DIY Instant Oatmeal Cups
If you like your oatmeal warm, you can make your own instant oatmeal cups. All you have to do is add hot water when you’re ready to eat. This is a much better option than buying pre-packaged processed stuff from the grocery store because you know exactly what’s in it.
You’ll need some jars, oatmeal, oatmeal flour, brown sugar, cinnamon, and a shelf-stable topping, like dried fruits, nuts, or chia seeds. Start by pulsing 1 cup of oats with a few tablespoons of oat flour in a food processor. This step can be skipped, but it adds a creamier texture to the finished product. Then, combine ½ cup of brown sugar, 1 teaspoon of ground cinnamon, ½ teaspoon of kosher salt, 5 cups of oats, and the mixture from the food processor in a large bowl and mix well. Divide into ½ cup servings, top with your desired toppings, and seal the jars. When you’re ready to eat them, add a ½ cup of boiling water, stir, cover for five minutes, and enjoy.
4. Make-Ahead Smoothie Packs
Smoothies are a great way to sneak in fruits, veggies, and proteins into one simple meal. This method makes smoothies even easier. Start by taking a muffin pan and adding spinach, blueberries, Greek yogurt, chia seeds, or any other smoothie ingredients you’d like into each slot. Then freeze the pan for five to six hours.
When it’s ready, you can remove the frozen discs and store them in a freezer bag. Now all you have to do is put your pre-prepped smoothie pack in the blender, add half a cup of liquid (coconut water or milk of your choice), hit blend, and off you go!
5. Breakfast Burritos
Breakfast burritos are a savory and delicious way to start the morning. They are usually filled with eggs, cheese, and veggies. There are endless ways to customize your creation. You can get a great recipe for a breakfast burrito from Cookie and Kate, or experiment in your own kitchen. You can easily make these the night before and pop it in the microwave or make a large batch to freeze. Either way, you’ll have a hot, nutritious option you can eat on the go.
Mornings are a busy time for a lot of people. Having something fast, convenient, and healthy to eat is going to set the tone for your entire day. Meal prepping your breakfast a few times a week can spare you the drive-thru regret and health consequences of being a serial breakfast skipper.
Get Your Nutrition and Other Health Questions Answered by a Professional
Making sure you’re getting the right nutrition can be complicated. Having the right healthcare professional to walk you through it can make a world of difference.
Dr. Threlkel provides genetic nutritional testing, natural remedies, and treatments for various health issues. Contact her office to schedule a consultation if you have questions about nutrition.
