6 Easy Nutritious Breakfasts That Will Get You Out of Bed
By: Dena Gershkovich, RDN
As a registered dietitian nutritionist who specializes in helping busy young adults with meal-prep, I know how important quick and easy breakfasts are. We all have more important things to do than make breakfast, right? However, eating a balanced breakfast can help you do those things more efficiently, so it’s worthwhile to know how to prep one!
Fortunately, preparing a balanced breakfast doesn’t have to take a long time. There are three components you should consider when assembling a balanced breakfast: a protein source, a carbohydrate source and some kind of fruit or vegetable. Proteins include dairy foods (such as milk, cheese and yogurt), eggs and meats. Carbohydrates include oats, cereals, muffins, granolas, whole grain breads, waffles and pancakes, to name a few examples.
If you’re up for giving your body some extra nutrition, you can also add a healthy fat source to your breakfast – like avocado, shredded almonds, or flax seeds, for example – to help make your breakfast more satisfying.
1. Toasted Bagel with Cream Cheese, Smoked Salmon and Veggies
● This is a great option if you are taking your breakfast to-go! Toast your bagel (whole wheat everything bagels are especially delicious!), smear on some cream cheese, and top it with smoked salmon, tomato, microgreens and/or cucumber slices. If you’re not into cream cheese, you can top your bagel with smashed avocado before adding on the lox. If you’re not into bagels, you can prepare this sandwich on an English muffin, whole wheat toast or on a pretzel roll.
2. Waffle (or Pancake) Sandwich
● Frozen waffles and pancakes are so convenient in the morning! Certain brands make multigrain pancake and waffle options with extra protein added, so be on the lookout for those fiber-filled choices! Toast (or microwave) two pancakes or waffles, and top each half with nut butter and fruit. My favorite combination is almond butter and sliced banana! Alternatively, you can top your waffles with Greek yogurt and berries.
3. Oatmeal Bowl
● Oatmeal doesn’t have to be boring! By adding flavorful toppings, your oatmeal can become a lot more interesting and filling. If you have time, try cooking your oats in milk (or a milk alternative) on the stovetop to give your oatmeal a creamy, smooth texture. However, even if you’re prepping an instant oats packet with hot water, adding toppings like cinnamon, cocoa powder, pumpkin seeds, flax seeds, pecans, walnuts, cashews, shredded almonds, chocolate chips, shredded coconut, cereal, maple syrup, honey, brown sugar, and/or nut butter can go a long way!
4. Mason Jar Yogurt Parfait
● This is a great prep-ahead breakfast if you’re into yogurt bowls but don’t have time to assemble them in the morning. Layer plain Greek yogurt with honey, banana slices, strawberries, granola or cereal, shredded almonds, flax seeds (and whatever else you enjoy), and keep repeating the layers!
5. Make-Ahead Egg Muffins
● Make-ahead egg muffins are a great option if you enjoy eggs but don’t want to spend the time cooking them every morning. To make this yummy breakfast, beat eggs with some milk (or a milk alternative), a dash of salt and some pepper. Mix in your favorite herbs and sautéed vegetables – onions, mushrooms, olives and spinach are great options! – and shredded cheese, if desired. Spoon mixture into a greased muffin tin using a ladle. Bake egg muffins at 350 F for 20-25 minutes, or until cooked through. Muffins can be stored in the fridge and eaten throughout the week. Alternatively, freeze muffins and defrost as needed!
6. Creative Toast Toppings
● Toast can be really fun! You can use sourdough bread, whole grain bread, pumpernickel bread, rye bread… whatever you like! You can try something savory, like cottage cheese topped with sliced tomato, cucumber, fresh basil, salt and pepper, or even an avocado and chickpea mash with feta cheese. You may also enjoy a sweeter combination, such as nut butter topped with sliced strawberries, or with a sliced peach, nectarine or plum. Feel free to add some flax seeds, cinnamon and/or honey on top of your toast if you wish!
I hope these suggestions will inspire you to get out of bed in the morning! Enjoy, and let me know if you try any of these suggestions!
Dena Gershkovich, RDN, is the founder and CEO of Adulting Nutrition, a virtual streamlined meal-prep and group nutrition coaching program for busy young adults. Dena completed her training with NewYork-Presbyterian Hospital in Manhattan and is currently pursuing an M.S. degree in Clinical Nutrition at New York University. For more meal-prep tips, follow Dena on Instagram @adultingnutrition and check out her website, theartsypalate.com. To contact Dena or to hear more about the Adulting Nutrition small group program, email firstname.lastname@example.org.