5 Fast, Easy, and Healthy Breakfast Ideas
Of all the meals you consume throughout the day, breakfast is probably the most important. It helps to jump start your metabolism, keeps you from binge eating, and gives you the energy needed to help you power through even the toughest days. But what exactly should you eat? (I’ll give you a hint: it isn’t cereal, pancakes, or any of the crap found in your grocer’s freezer). In my mind, a perfect breakfast has four important qualities: 1) It MUST be nutritious 2) It MUST taste good 3) It MUST contain a high amount of protein, and 4) It MUST be able to be prepared in less than 5 minutes. Making sure that your breakfast has these four qualities will guarantee that you not only start your day healthy, but also actually look forward to eating each day. And perhaps even more important, you’ll be out the door in a flash! Five healthy breakfast ideas (including some of my favorites) are listed below.
NOTE: If you’re a coffee drinker and have a habit of using sugar and/or creamers to sweeten your coffee, try some of the low carb breakfast options!
1. Oatmeal and Walnuts (and a Scoop of Protein)
Prep Time: 1 Minute.? Cook Time: 3 Minutes.
Men
493 Calories.? 34g Protein.? 37g Carbs.? 25g Fat.? 6g Fiber.? 4g Sugar.
1/3 Cup Steel Cut Oats.? 1/4 Cup Walnuts.? 1 Scoop Protein.? 2 Fish Oil Caps.
Women
345 Calories.? 31g Protein.? 27g Carbs.? 14g Fat.? 4g Fiber.? 3g Sugar.
1/4 Cup Steel Cut Oats.? 1/8 Cup Walnuts.? 1 Scoop Protein. 1 Fish Oil Capsule.
2. Egg and Cheese Omelette (Low Carb Option)
Prep Time: 0 Minutes.? Cook Time: 5 Minutes.
Men
268 Calories.? 28g Protein.? 1g Carbs.? 15g Fat.? 0g Fiber.? 0g Sugar.
2 Whole Eggs (Large).? 3 Large Egg Whites.? 1/4 Cup Shredded Cheese.? As Many Veggies as You Like!
Women
188 Calories.? 21g Protein.? 1g Carbs.? 10g Fat.? 0g Fiber.? 0g Sugar.
1 Whole Egg (Large).? 3 Large Egg Whites.? 1/4 Cup Shredded Cheese.? As Many Veggies as You Like!
3. Breakfast Burrito
Prep Time: 1 Minute.? Cook Time: 4 Minutes.
NOTE: The turkey sausage will have to be cooked as part of your weekly meal prep.
Men
479 Calories.? 36g Protein.? 35g Carbs.? 19g Fat.? 1g Fiber.? 1g Sugar.
3 oz Turkey Sausage.? 1 Whole Egg (Large).? 2 Egg Whites (Large).? 1 Tortilla Shell (Burrito Size).? As Many Veggies as You Like!
Women
361 Calories.? 27g Protein.? 34g Carbs.? 11g Fat.? 1g Fiber.? 1g Sugar.
2 oz Turkey Sausage.? 3 Egg Whites (Large).? 1 Tortilla Shell (Burrito Size).? As Many Veggies as You Like!
4. Grilled Chicken and Egg Whites (Low Carb Option)
Prep Time: 1 Minute.? Cook Time: 5 Minutes.
Men
200 Calories.? 37g Protein.? 0g Carbs.? 4g Fat.? 0g Fiber.? 0g Sugar.
4 oz Chicken Breast.? 3 Large Egg Whites.
Women
145 Calories.? 27g Protein.? 0g Carbs.? 3g Fat.? 0g Fiber.? 0g Sugar.
3 oz Chicken Breast.? 2 Large Egg Whites.
5. Strawberry Protein Shake
Prep Time: 1 Minute.? Cook Time: 0 Minutes.
Men
458 Calories.? 49g Protein.? 30g Carbs.? 16g Fat.? 6g Fiber.? 18g Sugar.
2 Scoops Protein Powder.? 2 Cups Strawberries.? 1 Tbsp Flaxseed Oil.? A Few Ice Cubes.? 2 Fish Oil Caps.
Women
369 Calories.? 37g Protein.? 23g Carbs.? 16g Fat.? 5g Fiber.? 17g Sugar.
1 1/2 Scoops Protein Powder.? 1 1/2 Cups Strawberries.? 1 Tbsp Flaxseed Oil.? A Few Ice Cubes.? 1 Fish Oil Capsule.
