I thought I’d write about the most IMPORTANT meal of the day. People don’t give breakfast it’s due, and end up wondering why they have hunger pangs, binge eating habits or generally don’t feel energized through the day. After all there’s a reason the saying goes, “Breakfast like a king, lunch like a prince and dinner like a pauper.”
I’ve assembled five of my power breakfasts that help me start my day right. It balances all your nutrients– protein-packed, fruits and/or vegetables and some carbs. Protein is the MOST important because it helps keep you satiated for longer, sometimes right up to lunch!
- Homemade Yogurt Bowl: Green yogurt, low fat granola and berries (mix it up– strawberries, blueberries, blackberries and raspberries!). This is something you can store in your office fridge– I keep a container of non-fat greek yogurt, sprinkled some low fat granola (get that from my vending machine– you could keep a box of it at your desk, or even your favorite whole grain cereal), and a few boxes of berries that I buy from my local fruit vendor near work. Super easy and requires NO preparation from home.
- Peanut Butter and Banana Sandwich: Two slices of Ezekiel bread (I carry two slices in a sandwich bag), organic and crunchy peanut butter (that I keep in the fridge at work) and a sliced banana (again bought from my fruit vendor, and only 25-50c!). You’ll be surprised at how full this keeps you.
- Smoothie: Now this can involve a lot of combinations. My favorite is spinach, banana, strawberry, dry rolled oats, ground flaxseed, a splash of almond milk, water and ice. Blend to perfection and carry in in my to-go cup. You can use your favorite fruit or vegetables, do it with or without milk, or even add yogurt. Add protein powder too, and this will keep you full and make you feel so energized.
- Bagel Breakfast: For all of you bagel lovers out there, this one’s for you! What you need to understand about breakfast is that it’s probably the only meal that will almost ALWAYS digest in the day no matter what you eat (that doesn’t mean you eat sugary stuff that will make you binge later in the day). Grab a whole wheat, or who grain bagel, spread with low fat or even regular cream cheese, and add some lox on it! You can store this lox in your fridge, and this breakfast feels so restaurant like but yet packs a punch! The high protein salmon keeps you fuller longer.
- Eggs in all styles: This one may require a LITTLE preparation from you end. But my last suggestion is the most conventional– eggs! Cook them any style, fry them at home in spray oil (takes 5 minutes) and take it to work with Ezekiel bread. I sometimes boil the eggs while I’m getting ready for work so that i can just grab and go (it requires me to do nothing but put the eggs in water when I wake up). If you have time for an omelette, it takes 10 minutes! I would recommend doing one whole eggs and two whites, with spinach, mushrooms and goat cheese. Nom nom nom! The eggs are 70 calories each (30 for the whites) and keep you so full, you won’t believe it’s low calorific value.
So make time for breakfast. Not only does it definitely burn through the day, but a healthy breakfast keeps you fuller longer, prevents evening binges and hunger pangs, and improves your focus and concentration. Get crackin’!