As a nutritionist, there is one phrase that I hear and dread more than any other:
“I don’t have time for breakfast.”
Too many people believe that they don’t have time to make themselves a healthy breakfast. What they don't realize is that skipping breakfast is setting yourself up for a hormonal disaster. Not eating breakfast can lead to a blood sugar crash, getting over hungry, intense cravings and overeating.
Whether you chronically sleep in, have school-aged kids, deal with a long commute, or just “aren’t a morning person,” here are 6 easy breakfasts for busy mornings that will work for you. They all take less time than sitting in the drive-through or popping into a coffee shop, so no excuses!
1. Smoothie Packs
Smoothies are pretty much the fastest, healthiest breakfast option available. But if making a smoothie in the morning is too much of a time commitment for you, plan ahead. By freezing smoothie packs ahead of time, making a morning smoothie literally takes 2 minutes or less.
To make smoothie packs, first choose your favourite smoothie recipe, like this Gut Healing Green Smoothie. Gather the solid ingredients (fruits, veggies, seeds, protein powder, nut butter, etc.) and line up enough small sandwich bags for the week.
Use a permanent marker to label the bag with how much liquid (water, milk, etc.) you will need to add in the morning. Then add all the ingredients for one serving (except the liquids) into each bag.
Store them in the freezer. In the mornings just empty a smoothie pack into your blender, add the required liquid and blend. Good to go!
2. Overnight Oats & Chia Puddings
The beauty of overnight oats and chia puddings is that they can be made once in a large batch and last all week long. In the morning, just grab your pre-made breakfast from the fridge and run out the door.
First, find a delicious recipe for either overnight oats or chia pudding. My favourites include Peanut Butter Cup Overnight Oats and Carrot Cake Chia Pudding.
Follow the recipe and divide between mason jars or small tupperware containers. In the morning your breakfast is ready for you to eat quickly or take on-the-run.
3. Breakfast Jars
Even if you prefer a savoury breakfast, you have options.
Make breakfast jars with all your classic breakfast ingredients, like bacon, eggs, and potatoes layered in a mason jar. Check out our Bacon & Eggs Breakfast Jar recipe for inspiration.
In the morning you can dump it into a bowl and eat it salad-style, or zap for a few seconds in the microwave at work.
4. Breakfast Cookies
Cookies for breakfast? Yes you can!
Baked goods are incredibly convenient, since you make a huge batch at once. They can also be healthy enough for your most important meal of the day.
A good breakfast cookie could be packed with oats, seeds and dried fruit. This way you’ve got a healthy dose of complex carbs, protein, fat, and a little sweetness to fuel your day.
This Pumpkin Breakfast Cookie recipe also uses pureed pumpkin, sneaking in some veggies!
5. Hard Boiled Eggs With a Piece of Fruit
A good breakfast should contain carbs, fat and protein. If you aren’t much of a breakfast person, sticking with simple options can help prevent skipping your morning meal.
Hard-boiled eggs and a serving of fruit will cover your bases by providing quality protein, nutrient-dense carbohydrates and healthy fats.
On Sunday, buy a bag of apples or pears and pre-boil a dozen eggs. In the morning just grab a few eggs, and a piece of fruit before you run out the door.
6. Protein Bars
This option is for those times when you just aren’t going to make breakfast no matter what. Having a protein bar in your purse or desk drawer when you arrive at work can save you from a hormonal disaster later on. It's important to make sure you pick the right one, because many protein bars contain as much sugar as a chocolate bar.
When you’re picking a protein bar, read the ingredients and the nutrition facts. A good bar will contain at least 15g of protein, less than 12g of sugar and about 10g of fibre. Whole foods and home cooking are always king, but a strategically planned protein bar on a busy morning is a far better option than nothing at all.
Now you have no excuses for skipping breakfast! Try eating within 45 minutes of waking up to prevent cravings and overeating later on.
What are your favourite go-to breakfasts for busy mornings? Let us know in the comments below!