We have often heard that breakfast is the most important meal of the day. The word ‘breakfast’ means “breaking” the “fast,” which is the first meal of the day after sleeping. While the actual time of day when this takes place originated in the morning, currently, the first meal of the day can be eaten at any time based on personal preference or schedule.
Regardless, it is vital to fuel your body with a balanced meal before beginning too much physical and mental activity. There is one small problem with this idea, however. We tend to start our “activities” before we even get out of bed. Most people wake up scrolling through their phones, answering emails, and checking their calendars. That means we tend to instantly fill our days with tasks, leaving us rushing to get started and making it difficult to consume a quality, nutrient-rich meal first thing in the morning.
Don’t get me wrong. Donuts are a personal favorite, and you can quickly run out the door with one in your hand. However, our bodies will perform more efficiently throughout the day if adequately fueled.
How do we balance this with the demanding morning schedule of school buses, commutes, morning meetings, coffee, and other “get-out-the-door” activities? Grab and Go!
To help you get on your way to crushing the day, here are two grab-and-go breakfast options that are not only quick but also good for you. You can prepare both items in bulk. They’re delicious and they’ll last about a week in the fridge or can be frozen if necessary.
On-the-Go Breakfast Recipes
Peanut Butter Chocolate Chip Banana Muffins
- 2 large brown bananas
- 1 cup creamy natural low sodium peanut butter
- 2 eggs
- 1/4 cup honey
- 4 tablespoons protein powder* (your preferred brand is fine)
- 1 tablespoon vanilla extract
- 1 teaspoons baking powder
- 1/2 teaspoon salt
- 1/2 cup mini chocolate chips (any flavor will do)
- Preheat oven to 400 F
- Place all ingredients except the chocolate chips in a blender. Blend mixture approximately 30-45 seconds or until completely smooth.
- Using a spatula or spoon lightly stir in the chocolate chips (you can also sprinkle them on top once they are in the muffin tray)
- Spray a standard muffin tin with cooking spray and lightly powder if desired (I prefer not to use muffin paper cups)
- Scoop batter into muffin tin (I use an ice cream scoop)
- Bake 12-14 minutes or until muffins have set. Test with a toothpick.
NOTE: To freeze, wrap individual muffins in tin foil, and put them into an individual freezer bag. To defrost take out either the night before or take it with you to thaw for a snack later.
Baked Quinoa and Spinach Bites
- 1 cup cooked quinoa (follow cooking instructions on package)
- 3 each large eggs*
- 1 cup shredded fat-Free mozzarella cheese
- 1 cup fresh spinach
- 1/4 tsp sea salt
- 1/8 tsp ground pepper
- 1/4 tsp garlic powder
- 1/4 tsp dried Italian seasoning
*You can also add some ground turkey or ground chicken for additional protein
- Preheat oven to 350°F
- Spray muffin tins with nonstick spray. Set aside.
- Combine all ingredients and transfer to muffin tins (you can use mini or regular size)
- Bake for 25-30 minutes or until browned.
- Immediately transfer to a cooling rack.
NOTE: Can be individually packaged into sandwich bags for up to a week. To freeze, wrap individually in foil and place in a Ziploc bag. To thaw, leave in the refrigerator overnight.
Source: Meal Prep on Fleek
– By Kim S. Walsh, Nutrition and Wellness Coach, www.warriorforward.com
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