Before we get to our Power Breakfasts, let’s lead with a couple Facts of Life:
1) Life is Busy.
2) Mornings are Hectic.
3) Breakfast is Awesome!
A little bit more about that third one:
The way your day starts usually determines a lot about how your day goes – Setting the Tone, as it’s popularly known.
Kicking off each day as positively as you can will massively benefit your mood and mindset…
In turn, it translates to better personal, business and relationship decisions throughout the rest of your day before we finally retire, rest and reset.
(often, for the next hectic morning!).
One traditional and scientifically supported way to start your day properly and powerfully is by eating a good breakfast. It’s simple…but maybe not always easy…
Unless you’re reading this, of course.
We’re glad you’re here, and this is our promise:
It can take only 10 minutes (or less) to start the day properly.
You’ll fuel your body completely and correctly to give yourself the best chance for your best day…
Below are 5 great options for Power Breakfasts: a well-balanced first meal of the day you can make in 10 minutes or less. With these options, you will start your day off with a clear head, a trim waistline, and the energy you need to do what needs done!
First – a few quick reasons this works so well…
Routines are Great, Healthy Routines are Greater
As humans, we typically rely on routine. This is not a problem.
All of us generally do better when we know what’s coming our way.
The problem is that often our current routines aren’t really the result of our choices, but rather our circumstances. Circumstances can creep up on us, and without necessarily knowing it, we can end up catering to them while neglecting ourselves.
It’s not a problem that you have a job, kids or places you need to be bright and early – these are circumstances. It’s only a problem if you’re choosing to not feed yourself properly first, so you can actually DO all of that stuff and do it better!
Power Breakfasts give you the Start Up Fuel that your mind and body need for your day. It sets you up to make healthier food choices for the rest of your day.
It’s all back to that routine factor. Start off right, and you’ll naturally keep doing it right!
Breakfast was Never Meant to be 5 Courses
The shorthand for breakfast is “B-fast.”
This is one of the greatest reminders in history.
In fact, throughout most of our history, breakfast has not been regarded as “the most important meal of the day” (source). It was certainly not seen as something that warranted a 2-hour cooking job either. Not even close.
Rather, it was seen as a practical necessity for the working class. Something to ensure basic nutritional support for the more important task of getting on with your work, whatever kind it was…
Our style of work has changed with time (and generally for the better).When it comes to breakfast, we see no need to break with tradition.
Get it prepped, enjoy and get on with your life!
The only real preparation required is planning what you will eat for breakfast for the work week. After that, a quick trip to the grocery store since you’ll want everything on-hand and ready for action…
By providing yourself with quick-and-easy sustenance, not only will your body have fuel to work with right away, but you can also easily give a big NO to the donuts in the breakroom!
Keep Your Balance
When planning for your weekly Power Breakfasts, it’s important to make sure each breakfast is a balanced meal. A mix of foods with all macronutrients: protein, fat, and high-fiber carbohydrates.
A balanced and healthy combination of whole foods helps keep your appetite regulated. Completely covering all nutritional bases also activates and regulates your normal physiological functions: glucose uptake, blood sugar management, protein synthesis, and fat metabolism. For healthy eating, you need a little bit of everything (source), and we’ve got you covered…
OK. Down to Business!
5 Power Breakfasts
1. Speedy Scrambles
Whether you use egg whites or whole eggs, you can always whip up a scramble in a Jiffy…
Plus, scrambled eggs pair well with many veggies: a clean source of carbohydrates and a good source of fiber!
1/2 cup chopped peppers (any type or combination)
1/3 can diced tomatoes (drained); also consider Rotel Tomatoes for a hint of heat!
1/4 cup sliced mushrooms
1 handful baby spinach
Olive oil cooking spray
Salt and pepper to taste
Lightly spray a skillet with olive oil.
Crack eggs in a bowl, whipping up thoroughly.
Stir in all other ingredients.
Cook in skillet until eggs are set.
2. Microwave in Minutes
Eggs take mere minutes on the stove…
If necessary, however, they can be cooked even faster in a microwave.
Here is a protein-packed combination you may not have thought of:
Eggs & Oatmeal - In the Microwave
1 egg (or you can substitute 1/4 cup of egg whites for more protein)
1/3 cup rolled oats
1/2 cup milk (any variety – including almond, soy, etc.)
1/4 cup mixed berries
1 tablespoon flaxseed
Beat or whisk egg in microwave-safe container.
Mix in all other ingredients
Microwave for 1 minute.
Remove and stir briefly.
Return to microwave for 1 to 1.5 minutes, cooking to desired consistency.
Once done, feel free to add additional toppings to this Power Breakfast…
A tablespoon of almond butter, a few sugar-free chocolate chips, a sprinkle of cinnamon or even a few whole nuts for some added crunch!
3. Healthy Blends
A Blender is the perfect kitchen tool to whip up quick, delicious, nutritious Power Breakfasts.
When time is a factor, it can become your best friend…
With time and a little practice, you’ll find some recipes are so good, you’d swear you were cheating on your diet.
Try this one as a starter:
Lean, Mean & Green
1 scoop Vanilla Protein Powder (any variety)
1 cup unsweetened vanilla almond milk
1/2 cup blueberries (fresh or frozen)
1 tablespoon almond butter
2 cups (or handfuls) of spinach
1 cup ice
Combine all ingredients – blend until smooth and creamy, adjusting liquid/ice as needed for desired consistency!
4. Overnight Oats
The best part about overnight oats?
You make them the night BEFORE…
Then, when you wake up, breakfast is already done!
Yup – just pull from the fridge and eat. To be even more efficient, you can even make two jars at a time, so breakfast is done for TWO mornings in a row…
We’re also getting slightly more sophisticated here. For the sake of endless recipe possibilities, we present a base recipe (which you’ll always keep consistent). Then, specific ingredients (this is where the “endless possibilities” part comes in, once you’ve got the confidence to freestyle it!).
Banana Nut & Chocolate Oats
1/2 cup rolled oats
2/3 cup unsweetened vanilla almond milk
1/3 cup Greek yogurt
- For this recipe:
1/2 scoop Peanut Butter Protein Powder (any variety)
1/2 tablespoon chia seeds
1/2 banana (sliced and quartered)
1 tablespoon almond butter
1 tablespoon stevia-sweetened chocolate chips
Combine all ingredients in container with an air-tight lid (use a shaker cup).
Stir up thoroughly and place in refrigerator for 4 hours minimum, and of course overnight is just fine!
5. Toaster Treats
It may seem a bit old-fashioned, but you can also do a lot with a toaster…
Be sure to select the best whole grain breads when you plan to toast (gluten free, if you prefer). And, be sure to add some protein and healthy fats to keep you full!
Ezekiel Egg & Toast
Ezekiel bread (found in freezer aisle)
Pre-made guacamole (pick your favorite)
Olive oil spray
Salsa or Salsa Verde
Salt and pepper
Toast one slice of Ezekiel bread (well-toasted for flavor & firmness!)
Whip eggs thoroughly
Lightly coat pan with olive oil
Pour eggs onto hot pan; allow to spread thin and flip (like a pancake).
Remove from heat and cut into “slices” with spatula; salt and pepper to taste.
Spread 2 tablespoons of guacamole on toast.
Place scrambled egg slices on top.
Bring it all together with the salsa to taste!
Let's Get Cookin'!
To make mornings less hectic – or at least feel less hectic – one of the most important parts of your routine should be a Power Breakfast.
Quick breakfasts that taste fantastic and nourish your body correctly. With these recipes, you have the ingredients from all major food groups, balanced macronutrient ratios and foods that are nutrient-heavy but calorie-light.
Use these basic recipes – and your own unique variations – to start off every day in the best possible way.