We all know by now that breakfast is the most important meal of the day. A healthy breakfast sets the tone for your day. It gives you energy, balances your blood sugar, and helps minimize the risk of a mid-morning trip to the vending machine.
Many people tend to eat the same thing for breakfast every day for years. While having a morning routine is great, as a nutritionist I also believe that it’s important to have as much variety as possible in our diets.
How do we walk the fine line between healthy variety and decision fatigue? Not to brag, but I think I figured it out.
I have a very specific way of planning my morning meals that not only gives me a wide variety of nutrients each week but also requires the minimum amount of energy and decision making to start my day.
Here’s the exact breakfast strategy I use when building my own meal plans.
Monday – Wednesday: Overnight Oats
The reason I eat overnight oats for breakfast from Monday to Wednesday is that they're easy to prep on Sunday and not have to think about it for three whole days.
I’ve professed my love for overnight oats in the past, and with good reason! Fibre is one of the most important nutrients to focus on at breakfast since it balances blood sugar, keeps you full for hours, gets your metabolism going, and helps with, you know… elimination.
Since most overnight oat recipes use oats, chia seeds, and some kind of fresh fruit, they provide around 8 to 12g of fibre. If your week starts out with a lot of running around, they're also easy to eat on-the-go.
Here are some of my favourite overnight oats recipes to add to your next meal plan:
Thursday & Friday: Smoothies
Once my overnight oats run out, I switch to smoothies for breakfast. This works perfectly because most of the ingredients for smoothie making are frozen, so there's no need to worry about them staying fresh! Smoothies are also incredibly quick to make in the morning, so there’s no excuse to skip breakfast.
Nutritionally, I love smoothies because it’s easy to sneak a ton of veggies in! My favourites are frozen cauliflower and leafy greens. I always add protein powder (usually plant-based) to balance blood sugar and keep myself feeling full.
If I'm feeling extra organized, I'll pre-make smoothie packs by adding all the ingredients except the liquid into a Ziploc bag and storing them in the freezer. When breakfast rolls around, I just dump the smoothie bag and liquid into my blender.
Here are some of my favourite smoothie recipes to add to your next meal plan:
On the Weekend: Eggs and Whatever
On the weekend I like to devote a little more time to cooking, and get more creative in the kitchen. My weekend breakfasts are the wildcard, but they usually consist of eggs with some kind of starch, and whatever else I have kicking around from my last grocery shop.
I almost always eat my eggs whole, since the yolks contain healthy fats and vital nutrients like choline, which are important for brain health. Pairing eggs with a starch like toast, plantains, or oats, provides sustained energy for fuelling whatever weekend adventures I find myself on.
Here are some of my favourite egg-based breakfast recipes to add to your next meal plan:
I hope this gives you some inspiration for your own breakfast meal planning! We'd also love to hear your breakfast strategies, so leave a comment below letting us know what works for you.