If you are anything like me, I was trying to grab as much sleep as I possibly could before heading into the office. I got out of bed with just enough time to take a shower, get dressed, brush my teeth and sometimes, grab a granola bar for breakfast on my way out of the house. But I always made sure I had time to stop at one of the 3 Dunkin’ Donuts I passed in my 2 mile commute for a coffee. How else was I going to get through the day?!
Do you need some inspiration to start eating a proper breakfast?
Getting some protein at each meal helps with blood sugar management, metabolism and weight loss. This is because protein helps you feel fuller longer and burns a bunch of calories to absorb and metabolize it. So I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favorite new “go-to” breakfasts.
Breakfast Food #1: Eggs
Yes, eggs are the “quintessential” breakfast food. And for good reason!
And no, I’m not talking about processed egg whites in a carton. I mean actual whole “eggs”.
Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.
Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.
Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.
And…ignore all those old stories you’ve heard. The cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.
However, one thing to consider is to avoid cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized. It’s the oxidized cholesterol that’s heart unhealthy.
Breakfast Food #2: Nuts and/or Seeds
Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Nuts and/or seeds would make a great contribution to breakfast.
But don’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – I’m talking about the real, whole, unsweetened food here.
Nuts and seeds are also the ultimate fast food if you’re running late in the mornings. Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can nosh on them while you’re commuting.
Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.
Hint: If you like a creamy latte in the mornings try making one with nut or seed butter. Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.
Breakfast Food #3: Veggies
So you now know you really should get protein at every meal including breakfast; but this also applies to veggies.
Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. You can’t go wrong adding them into every single meal of the day so if you don’t already you should definitely try them for breakfast!
And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to but you totally can! You wouldn’t be breaking any “official” breakfast rules or anything like that.
Adding some protein to leftover veggies is a great combination for any meal, including breakfast.
I’ve included a delicious recipe below for you to try (and customize) for your next breakfast on the go.
Not quite as pretty as some other photos, but clearly my own work 😉
Mini Egg Frittatas
by i heart naptime
- 10 large eggs
- 1 cup chopped bell peppers
- 1/2 cup chopped onion
- 1 cup cooked crumbled breakfast sausage, bacon or diced ham
- 1 cup chopped spinach
- 1 teaspoon kosher salt
- 1/2 teaspoon ground black pepper
Preheat oven to 350°F. Spray a non-stick or silicone muffin tin with nonstick cooking spray.
Heat coconut oil into a a non-stick frying pan over medium high heat. Add the bell pepper and onion and saute for 2 to 3 minutes. Stir in the meat and spinach and cook an additional 2 minutes. Place 1 heaping Tablespoon into each muffin cup.
Next whisk the eggs into a medium size bowl. Stir in the salt and pepper. Then pour over the meat mixture in the muffin tin, leaving 1/4″ from the top.
Cook for 23 to 30 minutes, or until the egg has puffed and comes clean with a toothpick.
Enjoy while hot.
Store in the an air tight container in the refrigerator. Eat within 5 days.
Tip: Substitute grated, sliced or diced portions of your favorite vegetables. Try grated carrots, chopped broccoli or diced tomato.
Tip: The silicone muffin cups sprayed with coconut oil made life SO much better when trying to clean the pan afterwards.
What’s your go-to breakfast?