Grab-and-go breakfast options

CHICOPEE, Mass. (Mass Appeal) – With full days of school and afterschool activities for kids, and full workdays and maybe a workout squeezed in for their parents, sleep is precious and breakfast is often overlooked! Dr. Laura Christoph, Professor of Nutrition shared some easy grab-and-go breakfast options for busy parents.

Anatomy of a Healthy Breakfast
Include some fiber-rich, nutrient dense carbohydrate: Aim for at least 1 cup of fruits, veggies, or ½ to 1 cup of whole grain. Avoid a sugar crash by picking these slow digesting carbs that will energize you and keep you fuller for longer than a pop tart or sugary breakfast cereal.

Pack your breakfast with protein:
Aim for at least 10 grams of protein at breakfast. This might be two eggs, one cup of Greek yogurt, 2 Tbsp. of peanut butter, or ¼ cup nuts. Protein will help keep you fuller longer.

Add in some fat:
Aim for a fat source such as nuts, seeds, nut butter, egg yolk, or oil. Fat gives your breakfast a satisfying texture, and helps stave off hunger until lunch time.

Prep Ahead Recipes:
Try making these on simple recipes Sunday and putting them in baggies for on-the-go breakfast throughout the week!

Banana Pancakes:
Ingredients: 2 bananas, 4 eggs, oil for cooking
Mix bananas and eggs in a blender on high until smooth. Prepare a pan with a bit of oil on the stovetop. Cook on medium heat for about 2 minutes per side. Top with a bit of drizzled honey and walnuts.

Low Sugar Granola:
Ingredients: 6 cups oats, 1 cup nuts, 1 cup dried fruit, ¼ cup nut butter, ¼ cup coconut oil, ¼ cup honey
Mix all ingredients but the fruit and bake at 350 degrees on a greased baking sheet for 20 minutes (until the oats start to brown a bit). Let cool for 5 minutes, then mix with fruit and save as a topping for Greek yogurt or cottage cheese throughout the week!

For a Quick Morning Breakfast in 5-10 minutes
Apple and Peanut butter Sandwiches: Slice an apple in to round slices and make a few “sandwiches” by spreading 2 Tbsp. nut butter in between. For added texture and flavor, sprinkle in a bit of granola as well!

Coffee Cup Quiche
Craving a warm, savory breakfast? Try this coffee cup quiche that takes 5 minutes to prep!

Ingredients:
1 egg, 2 Tbsp milk, slice whole grain bread, 2 Tbsp. low fat cream cheese, 1 slice ham or other meat of choice, ¼ cup veggies of your choice, salt and pepper to taste.
Directions:
Whisk together milk, cheese, and egg. Cut all veggies, bread, and meat in to small pieces and add in. Heat in microwave for one minute to one and a half minutes. (I typically take check on it every 30 seconds, as microwaves vary)!

Have 5 minutes or less and plan to eat in the car?
Eggs and Fruit: Prep some hard boiled eggs on Sunday and grab 2 eggs and a piece of fruit on the way out the door
Bar or Shake: If you are in a pinch, look for energy bars or shakes that pack less than 6 grams of sugar and at least 10 grams of protein.
Most whey proteins, as well as Think Thin Bars and Quest Bars fit these guidelines!

Comments are closed.