I hope you're all having a swell week! With school starting around the corner, I wanted to share with you guys quick, easy, healthy, grab-n-go breakfasts to get you through hectic mornings. All the items below should take you no more than 10 minutes to prep in the morning as long as you follow the tips I've provided. :)
Another plus? You'll be saving major bucks instead of shelling out your money to Starbucks.
Another plus? You'll be saving major bucks instead of shelling out your money to Starbucks.
My Top Ten Grab-n-Go Healthy Breakfasts
- Warm milk + Chia Seeds
This is a perfect grab-n-go item because it's packed with protein, calcium, and vitamin D from the milk and fiber, omega-3, and vitamins from the chia seeds. All you have to do is add chia seeds to a glass bottle. Then, milk. Heat it up. Use a chopstick or a long stick to stir it up because the chia seeds settle and clump together. Cap & go! It's delicious and SO FILLING! <3
Grab-n-Go Tip: Prepare mixture into a glass bottle the night before so that before you leave the house, you can pop the bottle into the microwave, cap it, and go. Shake bottle before drinking. - Fruit + Nuts + Oatmeal + Egg (Optional)
Complex carbs like oatmeal and whole grain bread will keep you full because it breaks down slowly in your body, providing energy to keep you running for several hours! Oatmeal also contains soluble fibers, which attracts water to form a gel-like substance. This gel substance slows the emptying of your stomach so that you stay full for longer. Fruit + nuts for healthy fiber, vitamins, minerals, fats, protein and delicious flavors! :) Add an egg for an extra 6 g of protein to your meal & an extra satisfying punch!
Grab-n-Go Tip: Cook everything up on the stove (~3-5 mins), pour into a jar, cap, and go!
Grab-n-Go Tip 2 (Eggless): Another method is overnight oats. Soak the oatmeal with the fruit, nuts, and milk or water in a jar overnight in your fridge. In the morning, you can heat it up in the microwave or just grab it and go! - Fruit + Nuts + Plain Greek Yogurt
Fruits for sweetness and fiber. Nuts for fiber, protein, and fats. Greek yogurt for calcium, Vitamin D, and protein. What's not to love about this combo? I opt for plain Greek yogurt because flavored yogurt contains lots of unneeded & unnecessary added sugars, which can lead to numerous health problems including heart disease, weight gain, and tooth decay. Why eat yogurt drowned in sugar when you can jazz up plain Greek yogurt with all the fresh fruit you want? :)
Grab-n-Go Tip: Like oatmeal, pack it all up in a jar the night before so you can grab and go. Don't forget your spoon! - Easy Chia Seed Pudding
Did you know just 2 tablespoons of chia seeds is only 138 calories and contains 11 g fiber and 4 grams of protein? What an easy, low-calorie way to fill up on fiber and protein! Not only that, chia seeds provide 7 g polyunsaturated fats per 2 tablespoons. Polyunsaturated fats provide nutrients to keep you body cells healthy.
Grab-n-Go Tip: Follow this recipe but substitute the bowl or large cup for a jar or airtight container. Add fruits, nuts, and other favorite toppings in the morning. - Almond Butter + Apple + Whole Grain Bread/English Muffin
As a self-acclaimed almond butter fanatic, I want you to have faith in me when I say this is one heck of a tasty combo! For more of a protein punch, add a slice of meat or cheese! Sweet & salty? I think yes!
Grab-n-Go Tip: Night before, soak thinly sliced apple in cold lemon water (1 tbsp lemon juice + 1 cup water) for 5 minutes. Drain well. Store in airtight container in fridge. In the morning, toast bread and assemble! Stick sandwich in an airtight container and you're ready to go. - Turkey + Avocado + Cheese + Veggies + Whole Grain Bread/English Muffin
Sandwich courtesy of my wonderful and amazing friend Teryn! :)Here's a creamy, savory, and filling breakfast pleaser! The avocado, a high potassium food, reduces the risk of hypertension by lessening the effects of sodium, which increases blood pressure by retaining fluid. Turkey contains protein to keep you full and selenium, which promotes thyroid functions and strengthens the immune system. Cheese provides vitamins, minerals, and protein. As mentioned in breakfast item #2, whole grain bread is a complex carb, which breaks down slowly in your stomach to keep you full for a longer period of time. Veggies because veggies! You know greens are goods for you. ;)
Grab-n-Go Tip: Toast bread, assemble, lock in airtight container, vroom~~~! - Tuna Salad + Whole Grain Bread/English Muffin
With all three macronutrients (tuna = protein, cashews = fats, bread = carbs) in this baby, you're going to be a running machine for several hours no doubt! I especially love this meal because it's easy to pack and the tuna salad doesn't make my bread soggy.
Grab-n-Go Tip: Make the tuna salad the night before. Peel some lettuce the night before as well (or if you're using prepackaged salad mix, then less work for you!). This way all you have to do in the morning is assemble, stick it in an airtight container, and zip out the door. - Coco-Nutty Energy Bars (or any kind of granola/cereal) + Plain Greek Yogurt
The Coco-Nutty bars should be sweet enough that you would not need extra sugar from flavored yogurt, but if you don't think it's sweet enough for your taste buds, I recommend adding fresh fruits or honey! :)
Grab-n-Go Tip: If you want your Coco-Nutty granola to remain crunchy, I recommend using two airtight containers. One for the granola and one for the yogurt. Pack everything the night before so you can grab-n-go the next day! - Leftovers + Whole wheat tortilla
I love this because as long as you have tasty leftovers from the night before, this morning recipe will be as easy as 1, 2, 3 and super yummy. Whether your last night dinner was stir-fry, spaghetti, steamed veggies, oven-baked salmon, everything will taste amazing as a burrito. It's so versatile! If you were lucky enough to have various dishes for dinner, mix & match! For a more traditional flavor in your burrito, add some black beans, salsa, avocado, lettuce, and/or shredded cheese with your leftovers. Yum!
Grab-n-Go Tip: In the morning, heat up leftovers. Toast tortilla on pan. Assemble, wrap, and go! For a "container", you can use foil or paper towel. For a more eco-friendly method, use a clean hand towel. - Egg + Avocado + Whole Grain Bread/English Muffin
Zomgggg. My favorite way to eat eggs is when the yolk is still runny & gooey. If you're with me, *high five*! Egg yolks are home to tons of essential but hard-to-get nutrients, including choline, which is linked to lower rates of breast cancer (one yolk supplies 25% of your daily need) and antioxidants that may help prevent macular degeneration and cataracts. Avocados are high in potassium, so they're great for preventing muscle cramps. Complete with the three macronutrients, protein, fats, and carbs, this meal is a sure way to keep you going throughout your entire morning. I like mines with a little Sriracha sauce for extra flavor. ;)
Grab-n-Go Tip: Cook egg in pan. Toast or microwave bread. Slice avocados. Assemble. Pack into an airtight container and you're set!
Have fun & get creative with you're breakfasts! What's your favorite grab-n-go breakfast meal?
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