Breakfast is the most important meal of the day (at least according to your mother) so it’s worth optimizing your morning meals to maximize your focus and productivity. After all, our bodies have worked busily through the night to recover from the demands of the day—which is why many of us are more than ready to reenergize when we wake up.
But what’s the perfect breakfast meal? And how can you ensure you’re getting all the vitamins and minerals you need to rock your best self—day on day. Well here, we take a look at some surefire winners in the world of breakfast boosts. And don’t worry, your mother would approve.
- Oatmeal Bowls: Oatmeal is rich in fiber and antioxidants and can be mixed with water, fat-free or plant-based milk for a nutrient-rich start to the day. Steel cut oats (the least processed!), rolled oats or quick oats pair well with healthy additives or toppings, which is why we recommend adding fruit like strawberries, blueberries or a banana – quick to prepare and very healthy.Consider adding in nuts, coconut flakes, and more fruit on top for natural sweetness. Avoid processed sugars like synthetic syrup and chocolate drizzles, since they’ll mess with your insulin levels and may cause sugar spikes and dips that will drain your energy.
- Southwest Egg Scramble: Eggs are packed full of protein, which is a big provider of energy. Therefore, having an egg-based breakfast is always a good choice. If you are looking for a lighter option, you can always make this an egg white scramble. Take two eggs and scramble them in a pan, adding in salsa, avocado, and hot sauce to really wake up your system. Avocados are rich in natural fats that will work with the protein to get you moving. Consider half of an orange or pineapple on the side, and you have yourself a healthy, full breakfast, without any empty carbs and processed foods.
- Peanut Butter & Fruit Whole Wheat Wrap: Forget processed white bread and other “empty carbs” that have been stripped of their original nutrients. Instead, go for whole wheat wraps that still contain the energy found naturally in wheat. Heat one up quickly in a pan or in the microwave. Spread two tablespoons of peanut on the wrap and cover it with plenty of chopped up fruit. Roll it up and fly out the door, enjoying the natural protein packed into delicious peanut butter. Since this wake-up wrap is so easy to make, it’s an excellent option for those that don’t consider themselves morning people.
- Green Energy Smoothies: If you’re not too hungry in the morning, a green smoothie is a great alternative. Combine spinach, ice, and non-fat yogurt into a blender. Add in your favorite fruits on top, ensuring you get in plenty of calcium, Vitamin C, and other nutrients that you need to have a full day. Non-fat Greek yogurt is also an excellent source of natural protein. These smoothies can be prepared ahead of time and stored in the fridge if you are pressed for time in the mornings. For more green smoothie selections, check out these delicious recipes.
- Breakfast Burrito: Speaking of great, pre-made breakfast ideas, consider the breakfast burrito, made with egg whites and a whole wheat wrap. Grab two egg whites (you can scramble the eggs, fry the eggs, or cut up hard boiled eggs), some tomatoes, avocado, salsa, and a few black beans, and roll it all together in your personal burrito. You can make five of these before the week starts and store them in the freezer, easily popping them in the microwave before you head out the door. This kind of breakfast staple comes with everything from healthy carbs and proteins, to antioxidant properties and vitamins in tomatoes and avocados.