Jumpstart Your Day: Instant Breakfast Ideas
You’ve heard it before – breakfast is the most important meal of your day.
The truth is, it is – and for a lot of good reasons.
First, research shows that people who eat breakfast are less likely to be overweight. They’re also less likely to fail at dieting.
This is the case because eating a meal first thing in the morning jumpstarts your metabolism and gets your burning calories. Without breakfast, your metabolism stays in hibernation mode, and you’re more likely to pack on the fat.
Breakfast also helps prepare your body for the day. By eating the right combination of protein, fiber, and whole grains, you’ll give your body, your muscles, and your mind the fuel it needs to get through the morning.
Beyond these basic benefits, studies have also suggested that eating breakfast may reduce your risk of serious illness like heart disease, diabetes, and cancer. It also seems to strengthen your immune system.
When it comes to your mental functioning, breakfast helps improve concentration and focus. Research on children has shown that eating breakfast leads to higher scores on tests and lower incidence of depression, anxiety, and hyperactivity.
Pretty amazing isn’t’ it? And it’s reasonable to think that the same would be true at the office.
So what does the typical health breakfast look like?
Generally speaking, you can’t eat just a little. Many people make the mistake of only eating a couple hundred calories, and they’re left feeling hungry later in the morning.
This results in loss of energy and ability to concentrate on work and also puts your body into the mode of conserving energy by lowering your metabolism.
Instead, you need to be aiming for 500 to 600 calories for breakfast. And make sure whatever you’re eating is packed full of vitamins, minerals, and nutrients, including at least 20 grams of protein and 5 grams of fiber.
Protein and fiber take longer to digest, which means they’ll help keep you feeling satisfied and energetic until lunch.
Adding a protein shake to your breakfast is a great way to keep you fueled through your day. If you find it’s too much with your breakfast you can also make it a mid-morning snack to keep you tied over until lunch.
But let’s look at some more quick breakfast ideas…
Instant Breakfast Ideas
- Blueberry smoothie (1/2 cup Kashi Go Lean Crunch cereal, 1 cup fat-free milk, 1 cup frozen blueberries – blend until liquefied) and 1 piece of whole grain toast with all-natural peanut butter.
- Apple slices with all-natural almond butter, ½ pint of fat-free milk, 1 bran muffin.
- Omelette (2 eggs, ¾ cup frozen spinach thawed, 2 slices turkey bacon diced) and 2 slices of whole grain toast with all-natural peanut butter or almond butter.
- 2 peanut butter and banana wraps (spread a tablespoon of peanut butter over 2 lightly microwaved whole grain waffles, add half a banana to each and wrap).
Sound like some good breakfast ideas? These are some great options if your time is tight or you need to eat on the go.
Have any questions or feedback about instant breakfast ideas? Please leave a comment below…