Easy Breakfast Ideas To Simply Your Morning Routine

Starting your day with good nutrition is a no-brainer, but what to make in the throws of the morning rush is another story. If you’re in a bit of a breakfast rut or need a boost of inspo. for healthy and quick morning meals, we’ve got you covered.

 

Labor Day marks the unofficial end to the laid-back days of summer. As the seasons shift, so do our morning routines—back to school and tighter work schedules leave us needing healthy food fast. We’re sharing some of our favorite healthy breakfasts so you can fuel up and head out the door in a flash.

 

What you choose to break your fast with is important. We recommend that you focus on including protein and fiber in your morning meal. Protein is a part of every cell in the human body, and plays a role in building and repair of our tissues and muscles following exercise. It is also involved in digestion, energy production, hormone production, and immune health. Protein comes from both animal and plant sources. A few favorites for breakfast include eggs and smoked salmon (animal sources) as well as hemp seeds, nuts, nut butter or spirulina (plant sources).  Fiber comes from plants (veggies, fruits, nuts and seeds) and plays a key role in our digestion. Not only does fiber help move food through our system, it feeds the good bacteria in our gut and signals feelings of fullness. Fiber also slows the absorption rate of glucose so it helps maintain blood sugar balance. Chia seeds, flaxseeds, avocado, sweet potatoes and dark leafy greens can add fiber to your breakfast. This combo of protein and fiber, along with some healthy fat, will help you stay satisfied until your next meal.

 

As with any meal prep, taking a few minutes to make your breakfast in advance can set you up for success when a busy morning hits. A few of our favorite make-ahead breakfasts, include:

A few other ideas for a quick fix in the morning, include:

 

Smoothies

Perhaps the easiest way to include a good mix of macronutrients in a meal, smoothies only take minutes to whip up or you can even prep your ingredients the night before (minus the liquid and ice if using) then just whiz together in the am. The key with smoothies is to make sure you’re not overdoing it on the fruit (sugar). In addition to your protein of choice, you want to aim for ½ cup of fruit or less, lots of greens, healthy fat and fiber to keep you full until lunch. Read more on how to build a power smoothie and get creative!

 

Sausage, spinach, sweet potato and egg bowl

You can’t go wrong with a macro bowl of organic chicken sausage (just slice and heat up on a skillet), roasted sweet potato (which you can prep in advance), fresh or sautéed spinach and a hard-boiled or fried egg. Top with some Everything But The Bagel Seasoning from Trader Joe’s or some red pepper flakes or hot sauce for a little heat.

 

Smoked salmon toast

Enjoy a slice of good sourdough toast topped with vegan cream cheese, smoked salmon, fresh dill, diced avocado and a squeeze of lemon.

See also: Sweet potato toast

At the end of the day (or beginning, rather) what you eat for your first meal can impact your blood sugar, hormones, and metabolic processes throughout the day. That’s why it’s often touted as the most important meal—regardless of what time you sit down to eat. Pack your meal with protein, fiber, healthy fats and antioxidants and you’ll be off to a great start.