Eating healthy is a priority for many of us, but sometimes life’s craziness can get in the way. Making meals out of whole and nutritious foods can often take up a lot of time, and mornings are definitely the part of the day where time is most limited. Whether you’re running around r getting prepared for your big meeting of the day or helping your kids get ready for school, sometimes healthy eating can fall by the wayside. In fact, sometimes you might just skip breakfast altogether.
It’s an important meal of the day, and it doesn’t have to be missed. Instead, you can opt for one of the following five quick and easy healthy breakfast ideas for those days when you just don’t have the time to make an elaborate vegetable frittata.
1. Microwaved Scrambled Eggs
Eggs are frequently a go-to breakfast because they’re quick to make and are an excellent source of protein and healthy fats. If you’re feeling short on time, you can make these microwavable eggs in just 60 seconds. “Just crack 2-3 eggs in a microwave-safe mug and scramble with a fork,” says Emily Cope, RD. You can even add cheese for extra flavor or a bit of milk to make them fluffier. “Place your mug in the microwave on high for 60 seconds and voila, one minute to light and fluffy scrambled eggs,” she says.
2. Whole wheat toast with nut butter
Pop a piece of whole wheat or whole grain bread in the toaster while you’re getting ready. When it’s done, just spread a bit of peanut butter, almond butter, or cashew butter on it, and you have a healthy and filling meal with little-to-no preparation. “The complex carbohydrates from the whole wheat bread combined with the fat and protein found in the nut butter will initiate a slower digestion process, meaning that you will stay fuller longer,” says Cope.
3. Greek yogurt with fruit
“An individually portioned cup of Greek yogurt is the easiest prepackaged food you could grab for breakfast when you’re in a hurry,” says Cope. Greek yogurt contains twice the protein as regular yogurt, and combining it with a fiber-filled portion of fruit will energize you at the start of your day. Fruits that go well with Greek yogurt and that are high in fiber include berries, mango, and bananas.
4. Avocado and cottage cheese
Halve an avocado and scoop a generous spoonful of cottage cheese into the middle, and you’ll have a nutrient-filled breakfast in a flash. “One half of an avocado contains approximately 150 calories, 2 grams of protein and 15 grams of heart healthy fats which will keep you full all day long,” says Cope. Adding some cottage cheese helps boost your protein levels as well as give you a good dose of calcium and extra flavor. Top with some salsa or hot sauce for even more of a delicious kick.
5. Overnight Oats
If you know you have a busy morning ahead, prepare the night before with some simple overnight oats. Right before bed, take a mason jar and throw in 1/2 cup of oatmeal and 1/2 cup of a liquid of choice. Stir well and place in the refrigerator. In the morning, you will have ready-to-eat oatmeal that you can either enjoy cold or heat up in the microwave. You can even get creative and add in your choice of fruit, nut butters, seeds, cocoa, vanilla, or honey, suggests Cope. “Oatmeal is going to provide you with complex carbohydrates to get you through your busy morning,” she says.