Quick and Healthy Breakfast Choices for the Work Week

Quick, Healthy Breakfast Choices for the Work Week

We all know how important it is to eat a healthy, balanced breakfast. Eating breakfast gives you energy for the day and for your workout. It helps with concentration and mood. And people who eat breakfast are less likely to gain weight and/or overeat later on in the day.

Logically, I understand this. And I so wish I could say that I woke up early every day and cooked myself a wholesome and delicious breakfast, then ate it while leisurely reading the paper before getting ready for the day ahead. Sometimes, I manage this on the weekend. However, during the work week, it’s definitely not happening. I am not one of those “morning people“. I am one of the people who hits snooze 6 times and knows exactly what second (not minute, but second) they have to get out of bed to make it to work on time (in case you’re curious, its 7:15:47am).

That’s why I need breakfast options that are fast and easy, but still have the nutrition that I need to get through work, my workout and any other epicness I have planned for the day. Here are my quick and healthy breakfast choices for the work week:

Monday

Peanut Butter and Banana on Whole Grain Toast

Mondays are always the worst, so this is my go to on returning to hell getting-back-to-work days. Stick a piece of whole grain bread in the toaster, then spread with peanut butter and banana slices. It literally takes 3 minutes. The peanut butter has fiber and protein to fill you up, and carbs from the whole grain bread will give you energy to last through the morning. The banana (which is chock full of potassium – great at preventing muscle cramps from workouts) adds just the right touch of sweetness.

Tuesday

Greek Yogurt with Blueberries, Walnuts and Honey

This is one of my all time favorite breakfasts (the mix of textures and flavors is ridiculous), and it takes no time at all to put together. Mix a teaspoon of honey with 7-8oz of plain greek yogurt (my favorite is Fage), then top with blueberries and walnuts. Greek yogurt has double the protein of regular yogurt, so it’ll keep you full throughout the morning. Blueberries are loaded with antioxidants and walnuts contain high levels of omega-3’s, which improve just about every area of your health. Honey adds flavor and contain flavonoids, which have been shown to help reduce the risk of heart disease. Loaded with nutrients, yumtastic AND quick? Yes, please.

Wednesday

Oatmeal Plus

Wednesdays are my run before work days, and for an oversleeper like me, that’s already plenty ambitious. 9 times out of 10 (ok, fine, 10 times out of 10) I end up running late and completely forget to grab something for breakfast before I head out the door. That’s why I keep a stash of oatmeal at my office – oatmeal is full of fiber, helps lower cholesterol, reduces the risk of heart disease AND you can make it in the microwave in 2 minutes. Sprinkle a little cinnamon on it and you’re done. I call it “Oatmeal Plus” because I eat the oatmeal PLUS whatever else I can scavenge in my office – sometimes a string cheese, sometimes a piece of fruit from the fruit bowl. Seriously, breakfast doesn’t get any lower maintenance than that.

Thursday

Egg White Scramblers and Toast

Egg whites are high in protein, low in carbs and calories and have zero cholesterol. Plus, studies show that people who eat eggs for breakfast consume less calories later on in the day, which helps with maintaining a healthy weight. I used to think egg whites were too time consuming for weekday breakfasts (turning on the burner? warming up the skillet?! Ain’t nobody got time for that!), but then I discovered you could make egg whites in the microwave. Game changer.

Throw 2 egg whites or 1/2 cup of egg white substitute (like Egg Beaters) into a microwave safe bowl. Add some veggies (I like green peppers and onion – I pre-chop them to save extra time) and microwave (loosely covered) for a minute. Take the bowl out, stir and microwave for another minute and a half to two minutes. While the eggs are finishing, throw a piece of whole grain bread in the toaster and eat it with your scrambler. Done and DONE.

Friday

Kale Smoothie

I love kale. Kale has so many health benefits, it’s kind of silly – it’s low in calories, high in fiber, calcium, iron, antioxidants, vitamin A, vitamin C, vitamin K… the list goes on. Seriously, kale is what’s up. But it might not necessarily be the first thing that comes to mind for breakfast. Enter the kale smoothie.

Throw 2 cups of kale, a banana, 1/2 cup of blueberries, 1/2 cup of almond milk (I like Blue Diamond Vanilla Almond Breeze), a tablespoon of flax seed (for omega 3’s) and some ice into a blender. Blend until smooth and BOOM – breakfast is ready to go! The flavor of the fruit overpowers the flavor of the kale, and it’s super delicious.

 

These are my favorite choices for a quick and healthy breakfast. What do you like to eat before you face a day at the office?

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