We’ve heard it a thousand times: Breakfast is the most important meal. But for most of us, mornings are hectic. It may be our only time to exercise or meditate. If we have kids, we’re waking them up, helping them find homework and get dressed to catch the bus. Then we’re rushing out the door to work.
As a result, many of us default to an unhealthy solution. That might be processed convenience food from the freezer, a drive through McDonald’s, or skipping breakfast altogether. Then at 11 a.m. we’re starving and stuffing ourselves with donuts and sugary drinks.
Health experts suggest you develop some sound strategies for eating a healthy breakfast every day. Here are some ideas:
1. Keep it super simple.
One of the healthiest, simplest ways to get an infusion of nutrients first thing in the morning is a smoothie. Smoothies are excellent if you are trying to drop a few pounds, or if you’re focusing on cleaner eating. All you need is a blender.
Try a green smoothie. Just throw in a couple of handfuls of spinach, some frozen fruit and some almond or coconut milk, blend and enjoy.
2. Use leftovers.
Save time by doubling the recipe when you cook dinner. Set aside the leftovers, and have them for breakfast. Any meal that includes protein, vegetables and a healthy fat is a nutritious beginning for your day.
Imagine a breakfast of a veggie curry; roast chicken with an egg, a salad and an avocado; or a hearty soup (imagine it’s a warm smoothie).
3. Prepare in advance.
For convenience, make your breakfast meals a day or two before. Some good candidates are quiches, tarts, puddings, homemade protein bars and overnight oats.
4. Have at least 3 breakfast recipes on rotation.
Develop some easy-prep favorites, and make them your “go to” breakfast meals.
5. Remember this formula for eating out:
One palm-size portion of protein + veggies + one or two tablespoons of healthy fat.
Your protein could be eggs, bacon, or a fillet of fish, prepared with a vegetable such as spinach, asparagus, kale or sauteed cabbage and a healthy fat, such as avocado, seeds, nuts or olive or coconut oil.
If you make a commitment to yourself and implement these strategies for two weeks, breakfast will become an easy process. Best of all, you’ll start every day feeling good, with energy that lasts through lunchtime and beyond.