Breakfast can be tough for anyone. Between jobs, school, and kids, getting everything ready for your day can leave you little time to figure out and make breakfast. When you’re trying to reach any kind of fitness goal – whether it be to lose weight, gain muscle, maintain gains, or anything else – choosing healthy breakfast food can be an important part of your health and fitness plan.
Therefore, it’s important to have some on-hand meal ideas for any type of fitness goal to make breakfast easy and painless. Use these ideas to help you figure out a plan for breakfast every day of the week, no matter what your health goals are.
Protein Smoothies and Shakes
Smoothies and protein shakes are great options to meet any kind of fitness goal. Smoothies, shakes, and other high-protein nutritionally balanced breakfast beverages, are convenient and easy to grab on the go. These fun and easy meals have the added benefit of being able to prepare the night before and some can be bought at the local grocery store. If you make your own, it’s easy to sneak in nutrients that you may not get otherwise, usually without changing the flavor drastically. If you’re lacking in Vitamin K, try adding a handful of spinach or kale to your morning smoothie.
If you’re looking for a simple smoothie recipe, add 1 cup of frozen or fresh fruit with a 1/2 cup of Greek yogurt or milk. If you like a thicker consistency, try adding a few ice cubes.
For a quick protein breakfast, try protein shakes. Whether you make them yourself or buy them from the store, they’re a great and fulfilling breakfast that will help you reach your nutrition and fitness goals.
No matter what smoothie, shake or other beverage you choose to make, you can customize them to meet whatever fitness goals you choose. If you’re trying to lose weight or get more fit, add in plenty of fruits and vegetables and choose lower-sugar yogurt or milk choices. If you’re looking to gain muscle, try a protein shake designed to be a meal substitute, or pair it with fresh fruit like a banana.
Whether you choose traditional oatmeal, overnight oats, or baked oats, oats are a healthy and delicious option that is completely customizable.
If you want a quick, on-the-go option, try make-ahead overnight oats. To do this, add 1/2 cup of old-fashioned or rolled oats to a sealable jar or bowl like a mason jar. Add in a 1/2 cup of your favorite milk, dairy or non-dairy, with a teaspoon of vanilla extract and a dash of cinnamon. If you like a thicker consistency you can add in chia seeds, or flavored or unflavored Greek yogurt. After you’ve stirred it all together, refrigerate overnight.
To customize this for a high-protein option, you can add in some peanut butter powder or extra seeds on top the next day. For a lower-calorie option, don’t add in anything extra and top with fresh fruit in the morning.
Overnight oats are easy to make and can be kept in the refrigerator for the whole week, meaning they’re great for meal planning. For a family, make a big batch and let your kids customize it themselves in the morning. Popular toppings include chocolate chips, fresh or thawed fruit, nuts, or seeds.
Parfaits are another customizable option, and their main parts – yogurt, fruit, and granola – are all great, healthy options. To make this breakfast, simply layer yogurt, fruit, yogurt, and granola, and repeat as many times as you’d like. Alternate layers of fruit and granola in between layers of yogurt. If you’re looking to make this a more healthy option, try using Greek yogurt instead of regular yogurt, as it has more protein. You can also swap out the granola for another crunchy option, such as muesli.
Deciding on healthy breakfast food shouldn’t have to be a time-consuming and painful ordeal. Keep some recipes on hand that fit with your nutrition goals to make breakfast as easy as it can be.