Life is busy.  We have things pulling us in a million different directions. Mornings are especially busy, especially when you’re rushing to get ready for the day and make it to where you need to be on time. If not rushed, you might just not be in the mood (or fully awake) to make something to properly fuel your mind and body. A lot of us grab something easy like a granola bar, or we may skip out on eating breakfast altogether, but starting your day with a healthy balanced meal can make you feel more energized and prevent you from those pesky afternoon crashes. Pack Health Dietitian, Abby Harris RDN, suggests meal prepping because:

  • You will save money.
  • You will save time.
  • You will be less stressed.
  • You will learn about portion control.
  • You will invest in your health.

Pick Two Recipes

When planning your meals, try picking two recipes and alternating between them. Pick one savory option and one sweet option, this will add variety to your flavors throughout the week.

Savory: Satisfying Sandwich

Did you know one egg has 7 grams of protein to keep you full and energized for your day? For a simple breakfast sandwich, use a whole-wheat English muffin, Turkey or Canadian bacon, one slice of cheese, and a microwaved egg. ProTip: Crack an egg in a coffee mug, microwave for about a minute and you will have the perfect sized egg for a breakfast sandwich. You can always assemble extra sandwiches ahead of time and have them ready for the week. For a longer shelf life, Abby recommends wrapping them in saran wrap and storing in the freezer.

To complete your healthy plate, consider mixing spinach into your egg before you cook, adding a slice of fresh tomato just before your first bite, and/or enjoying a green smoothie on the side.

Savory: Egg Muffins

Egg muffins are another egg-celent savory recipe Abby recommends. For this family favorite, whisk eggs, shredded cheese, and a few vegetables of your choice (e.g. spinach, tomatoes, and mushrooms). Then, divide the mixture evenly into a muffin tin and bake for 20 minutes at 375 degrees. Again, you can wrap and store extras in the fridge or freezer.

Sweet: Oatmeal

For a sweet breakfast option, try oatmeal. Oats contain soluble fiber which can reduce your LDL cholesterol, improve insulin sensitivity and blood sugars, and also increase production of your satiety hormone. Basically, you won’t feel as hungry.

Overnight oatmeal is an easy breakfast you can make the night before. Combine ½ cup oats with 1 cup liquid of your choice, like milk, yogurt, or even almond milk if you are dairy free. Then, add-in toppings and spices like cinnamon, berries, or sliced almonds. Get creative here! Put it in the fridge overnight and let the liquid absorb into the oats. You can eat it cold or heat it up!

Sweet: Greek Yogurt and Beyond

Yogurt makes a great breakfast, particularly Greek yogurt. Greek yogurt is made by taking regular yogurt and straining it to remove excess liquid and sugar. As a result, the Greek yogurt is higher in protein! It also contains probiotics which are great for gut health. When looking for a yogurt, check the label and buy products with at least 5 grams of protein and less than 10 grams of added sugar.

Yogurt parfaits and smoothies with fruit are great ways to eat it in the morning. You can utilize mason jars to pre-assemble smoothies: just gather your ingredients and store them in a jar so all you have to do is dump them into a blender and enjoy!


Meet Abby
– Health Advisor, registered dietitian and meal-planning maven. Want more tips for planning your meals? If you missed Abby’s Meal Prep for #Spoonies webinar, you can find the recording here.

 

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