Healthy Go-To Breakfast Ideas

Today I am giving you my healthy go-to breakfast ideas for busy mornings that will keep you full for hours.

1. Oatmeal

Make it the night before and keep refrigerated to grab going out the door. Or take a packet of Umpqua oats with you to make at work. This is my current favorite brand of instant oatmeal because it is not high in added sugars.

Adding the right mix-ins to your oatmeal can increase protein and fiber! Try some- ground flax, chia seeds, berries, nut/seed butter, and others like these to level up your morning oatmeal.

2. Smoothie

A quick blend of nutrient packed ingredients can help you get a jump start on your nutrition goals. My Pinterest page has some delicious smoothie recipes!

The biggest mistake I see with smoothies is too many carbs and not enough protein. Depending on your nutrition goals 1/2 cup to 1 cup of fruit will be enough for most people. Add foods like- oats, flax seeds, protein powder, yogurt, or spinach for added nutrients!

3. Yogurt & toppings

Greek yogurt has the most protein content, so that is usually my go-to choice. However, all yogurt will provide gut health benefits, so choose the yogurt you enjoy best!

Add toppings that are rich in fiber to balance out your nutrients. I like to add low-fat granola, pumpkin seeds, berries, or even cereal!

4. Avocado toast with hard boiled egg

All bread is not created equal! Again make a choice that will align with your goals. Typically a bread made with whole grains and limited ingredients is best for overall health.

A whole avocado can pack quite a few calories, so I recommend 1/4 to 1/2 an avocado being an adequate serving for most people. Mash it on your toast. Slice 1-2 hard boiled eggs and place them on top of your toast. Don't forget your Everything But the Bagel Seasoning for optimal satisfaction!

5. Breakfast sandwich (TODAY'S RECIPE)

It takes a little bit of prep work, but it makes breakfast a breeze in the mornings. In this recipe I added diced peppers and turkey sausage patties, but feel free to create your own version!

I like to use Thomas 100 Calorie Multigrain English muffins for my breakfast sandwiches, but you could use any wrap or bread of choice! Scroll down to check out the recipe!

Breakfast Sandwich
Prep time: 30 minutes and Cook time: 2 minutes
Nutrition info for 1 sandwich: 18 g P, 10 g F, 27 g C, 8 g Fiber

Ingredients:

• 6 Eggs, whisked

• 6 Jimmy Dean Turkey Patty(s)

• 2 Jalapeño Peppers, diced

• 1 Bell Pepper, diced

• 6 Multigrain Thomas English Muffin

Directions:

1. Prep the Breakfast casserole the night before. Preheat the oven to 350 degrees. Use cooking spray to lightly grease the casserole dish. Whisk 6 eggs in the casserole dish. Dice fresh vegetables or chopped veggies leftover from last week’s groceries. Add the veggies into the casserole dish with the eggs. Place 6 turkey sausage patties in the casserole dish. Bake in the oven for 30 minutes, until fully cooked. Remove casserole dish and slice into 6 equal portions.

2. In the morning, place 1 english muffin in the toaster oven for desired time.

3. Remove 1 slice of breakfast casserole and microwave for 1 minute.

4. Take toasted english muffin and place heated egg casserole in it to enjoy like a sandwich! Top with your favorite breakfast sandwich condiments or cheese.

No reason to skip breakfast tomorrow! You now have 5 ideas to prepare even on busy mornings.

Reply now with which option you are going to try this week!

A New Kind of Waffle for Breakfast!

Here is a new kind of waffle for you to add to your breakfast options. It's a quick meal to throw together and is sure to keep you satisfied until lunch!

Even try it as a breakfast for dinner recipe tonight if you want😉

I am definitely keeping this recipe in mind for those days when the groceries are slim because I almost always have these ingredients stocked. Do you have recipes or meals like that?

If not, I highly recommend coming up with 2-3 meal ideas that require few ingredients that are either all shelf stable or don't go bad quickly in the fridge.

You probably shifted your thinking towards this when we first shutdown for COVID last year, but even with unexpected storms or changes these days; it's good to be prepared.

Basic Chaffle 🧇 + Berry Chia 🍓 Jam
Prep time: 5 minutes and Cook time: 5-10 minutes
Nutrition info for 2 waffles and 1/4 cup jam: 33 g P, 30 g F, 30 g C, 7 g Fiber

Ingredients:

• 2 eggs

• 1/2 cup low fat Italian blend shredded cheese

• 2 Tbsp almond flour (or another flour)

• 1 cup frozen berry blend

• 2 Tbsp chia seeds

Directions:

1. Preheat waffle iron.

2. Use small saucepan on stove for the berry jam. Place on low heat. Add frozen berries to the saucepan. Let cook for 3-5 minutes.

3. In a medium bowl, whisk together 2 eggs. Stir in shredded cheese and almond flour until well combined.

4. Spray/ grease heated waffle iron. Pour egg mixture into the waffle iron. This recipe makes 2 waffles, so depending on if your waffle iron is small you may need to only pour half the mixture and cook 2 waffles separately. Waffles should only take about 5 minutes to cook.

5. Once the berries start getting soft. Use spatula to smash most of the berries. Let simmer for 1-2 minutes.

6. Stir chia seeds into the cooked berries. Let simmer for 1-2 minutes. Then remove from heat and let cool. Stirring occasionally.

7. When the waffles are fully cooked. Put them on a plate and top with the berry chia jam. I used about 1/4 cup and noted that in the nutritional info. Enjoy while everything is still warm!

Store leftover berry chia jam in a jar for more waffles later in the week. Or if you love PB&J sandwiches like I do, then this will be a great addition without any added sugars!

PB&J sandwiches are not just for kids! They aren't something you have to restrict from your diet if you are trying to eat healthier either.

🥪Bread isn't bad.

🥪Carbs aren't bad.

🥪You can eat a sandwich.

I am including a PB&J sandwich as my afternoon snack this week! I'm all about using up the ingredients I buy in multiple recipes. I hate wasting food, but I also like variety.

Meal planning is a skill and I find it is one that I continue to perfect with each week!

My PB&J sandwich is about 350 calories total. Providing enjoyment and satisfaction to control my hunger mid day😋

What meals/snacks did you plan for the week? Let me know in the comments!