Meal Planning Tool Kit Series: Breakfast Made Easy

Aug. 26, 2020
By: Ashley Munro, RD, CDE

Fueling up for the day, helps with concentration and improves energy levels! Think simple!

 Some Key Tips to Get You Started: 

Eat a wide variety of nutrient-rich foods. Each food contains a different mix of nutrients -- variety is the key to getting the nutrients you need. 

 Try to include a little carbohydrate, protein, and fat in every meal. (Fat usually comes with protein, so you don't always need added fat.) 
Enjoy whole grains, fruits and vegetables daily.  Schedule regular meals -- skipping meals often leads to feeling overly hungry and less nutrient-dense choices 
Remember to include some satisfying foods into your day!  Planning ahead always helps!  
   

Why Breakfast? 

Starting your day without breakfast is like trying to start a car without gas: It just doesn’t work. Missing breakfast can result in low energy and make it difficult to concentrate throughout the morning. 

 

Protein at Breakfast 

The addition of fiber, protein and a small amount of fat to the traditional carbohydrate-rich breakfast will provide sustainable energy that will last throughout the morning.  

  • Here are a few ideas to get you started.  

  • Low fat cottage cheese 

  • Nut butters (peanut, almond) 

  • Whole egg(s) 

  • Egg whites 

  • Small handful nuts (almonds, walnuts, pecans) 

  • Pumpkin seeds 

  • Sunflower seeds 

  • Low-fat cheese, lean meat, fish, or poultry 

  • Tofu 

 

Cereal for Fuel and Fiber 

Cereal can make a wonderful fiber-packed breakfast or snack.  Use these tips to get the most out of the cereal you buy: 

On the Nutrition Facts label look for: 

  • 10 grams of sugar or less per serving 

  • 4 grams of fiber or more per serving 

 

Smoothies 

Smoothies are a quick and easy source of substantial nutrition. They can be used a part of a healthful breakfast, as a snack, or even as dessert.  The directions are easy -- put ingredients in the blender and blend until smooth – and the combinations are endless. 

Choose 3-4 and blend; make sure you always choose a fluid. 

Fluid (1 cup) Fruit (1-1 1/2 cups) Veggie Protein
Almond Milk Fresh Berries Fresh or frozen spinach  Nuts/seeds: almonds, chia seeds, flaxseeds, etc
Cow's Milk Frozen Banana Fresh Kale Nut/seed Butters (almond, peanut, sunflower, etc) 
Soy Milk (Regular or Chocolate) Canned Fruit (drained)   Frozen riced cauliflower   Protein Powders: whey, soy, collagen, pea protein, etc. 
Drinkable Yogurts Frozen pineapples, mango and/or peaches  Shredded Carrots Hemp Hearts 
Fruit Juice Frozen mixed fruit     

Example Smoothie combos: 

  • Once container 6-8oz vanilla drinkable yogurt + ½ frozen banana + frozen peaches + handful fresh spinach  

  • 1 cup almond milk + 1 frozen banana + ½ cup frozen riced cauliflower + chocolate protein powder 

  • 1 cup soy milk + 1 cup frozen mixed fruit + handful of kale + 1-2 tablespoons almond butter 

 

Almost-Instant Breakfasts 

  • Yogurt Parfait: yogurt, fruit, flax or granola and a few nuts 

  • Peanut Butter and Banana Sandwich on whole grain bread 

  • Breakfast or protein bar 

  • Cottage cheese, fruit and a bit of granola 

  • Whole grain pita bread filled cheese, warm up and then fill with avocado slices & salsa  

  • Whole grain toast with cream cheese, tomato and a slice of turkey 

 

Got more questions? Contact Us! Follow along @uazcampushealth for more inspiring ideas about all things well-being.