Most people know that breakfast is the most important meal of the day. And yet, as a nutritionist, I find that people often forego the morning meal because they’re rushed for time – whether it’s getting the kids to school or prepping for a long day at the office.
Don’t. Skip. Breakfast.
Why? Because breakfast is fuel for your day and beneficial overall to your health. A healthy, nutrient-packed breakfast provides you with the energy to get through a busy morning, improves cognitive function and alertness, and is tied with numerous positive health outcomes, including lower cholesterol, stable blood sugar, and weight control.
For all its big benefits, breakfast requires minimal time and effort. With a little preparation, you can easily squeeze in a healthy, convenient, and delicious breakfast. Read the three tips below on how you can incorporate the most important meal of the day into your busy schedule.
Pack in Protein
Protein is essential to a healthy breakfast: it cuts cravings and reduces hunger, often resulting in a lower overall caloric intake throughout the day. Aim to get roughly 20 to 30 grams of protein at your morning meal. Eggs are a fantastic choice due to their versatility: whip up a scramble with veggies, top some toast with a fried egg and mashed avocado, or grab a few hard-boiled eggs on your way out the door. For a hot grab-and-go breakfast, try our ham, egg & cheese English muffin—the ham, egg, and cheese pack in 36 grams of protein. Other great sources of protein include Greek yogurt, cottage cheese, nuts and seeds (sprinkle some hemp seeds or slivered almonds onto your oatmeal), chicken sausages, or protein-based smoothies.
You go to sleep with the best intentions to whip up a healthy breakfast in the morning, but instead you frequently leave the house on an empty stomach. Sound familiar? An easy solution: spend a bit of time on the weekends to make breakfast for the week ahead. On Sunday, make a batch of bite-sized frittatas. Or make a mix of smoothie ingredients—think frozen fruit, protein powder, almond butter, and spinach— and pack them into individual ziplock bags so all you have to do in the morning is blend the contents. If you’re a fan of oatmeal, try overnight oats: at night, combine rolled oats, your choice of milk, and toppings like berries, nuts, and chia seeds in a mason jar. That way, in the morning, all you need to do is grab a spoon and head out! For maximum convenience, try our own overnight oats, which come in kid-friendly flavors like strawberry-banana, almond-chocolate, and tropical fruit!
If you’re in charge of feeding the kids, devote a shelf in the fridge or pantry to mix-and-match items that you and your kids can grab on the way out the door. Sprinkle some of our Munchery-made granola over one of our Greek yogurt cups, or add a handful of slivered almonds to our mixed berry parfait. Hint: by combining protein, fiber, and fat, you’ll get the most bang for your buck out of breakfast. Each nutrient plays a unique role in regulating hunger and cravings and providing energy; when eaten together, you’ll have lasting energy until lunchtime.
Now that school is back and the mornings are hectic, getting everyone out the door on time is a Herculean effort. Breakfast is often the first to be sacrificed in the hustle and bustle of everyday life. Fortunately, you don’t have to let a rushed morning deprive you of the most important meal of the day.