Yes, we’ve all heard that breakfast is the most important meal of the day, but are you responsible enough not to skip it? As you run out of the door in the morning with one shoe on our foot and a child over your shoulder, breakfast is all too easy to skip. Try these quick breakfast ideas that you can pack quickly to eat at your desk if necessary:
1. When you miss breakfast, you may have a tendency to eat more later in the day at lunchtime or for snacks. Strive to include protein and fiber in your breakfast to help you feel full and satisfied. Foods that are easy to grab and go are great when you’re on the run, so try and grab an apple and a banana for instance. The banana alone will give you 110 calories, plus 1 gram of protein, and 16% of your daily fiber requirement. Add an apple, and you’re up to 190 calories and 36% of your daily fiber.
2. Dietitians recommend no more than 5 grams of fat total and no more than 1-2 grams of saturated fat for breakfast in addition to avoiding the super sugary foods like sugary cereals and pastries. There are ready-made containers that offer cottage cheese on one side and fruit on the other side but this is something you can easily grab yourself as you walk out the door. This combination stays below the fat and sugar requirement and gives you the nutrients found in the fresh fruit. One Breakstone’s Cottage Double for example, contains 140-150 calories and packs 14 grams of protein with only 2.5 grams of fat total.
3. Eventually you will want to plan time in your schedule to actually make a breakfast that is not necessarily quick and on-the-go. Having dinner for breakfast is not always a terrible thing depending on what you had for dinner. Of course the challenge is always what your taste buds want but when you do train your tastebuds, dinner can be quite the convenience for breakfast. Nutritionists recommend some type of healthy protein source for breakfast, so why not toss the turkey or chicken from last night in a wheat tortilla wrap or with whole wheat bread as you are on your way out the door? Paired with a piece of fresh fruit like an apple or banana, you are getting fiber, protein and carbohydrates!
With very little planning, these breakfast ideas are easy to grab and go even on your busiest mornings. Don’t skip the most important meal of the day; breakfast gives you both the mental and physical energy that you need to get you through your day. You will be less likely to snack before lunch and in between meals when you eat breakfast AND it usually takes less time to prepare than lunch or dinner. Wake up a few minutes earlier, do some work the night before, or stock up on lots fresh fruit to grab on your way out. Just don’t skip it!
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Have a healthy week!