3 quick and healthy breakfast ideas for a ​busy schedule​

[Photo: Taken by author]

There is a saying – eat breakfast like a king, lunch like a prince, and dinner like a pauper. There is also an argument about if skipping breakfast really leads to weight gain if having breakfast really is healthier and so on. I think everyone should listen to their body, by saying this, I mean listening with a healthy state of mind, not to your cravings and urges and the unhealthy routines, and do what feels good for your own body and mind.

For me, I love breakfast, it is my favorite meal of the day because mostly I eat my favorite foods like overnight oats, oatmeal, porridge topped with some berries and fruits, seeds or nuts and preferably also nut butter or tahini.  Love it! Sometimes, if I feel that I  want something different, I make pancakes, toast or whatever else comes to my mind. Occasionally I can have a piece of cake or a muffin or a cupcake and so on.  I love sweets but I try not to have them too often, but those times when I do, mostly it’s in morning or until midday, at least I try and prefer like that. Lunch and dinner I prefer lighter. This way of eating just makes sense for me. In morning I need energy throughout whole day but in evening I will go to sleep, so I don’t see the point to have a big meal, it’s just more work for my digestive system and whole body. During sleep our body and mind can rest but if we had a big meal and even worst, if it wasn’t the healthiest one, then the body can’t get proper rest during the night because of its work to process that food. I prefer not to eat 3 to 4 hours before going to bed. And if in the morning I have something not as healthy, I can still burn those unnecessary calories throughout the day.  Then again, I have used to this a while ago already, if you haven’t it can take a bit of time and effort to change this habit but it’s not impossible. In the beginning, the main key is to replace the big, saturated dinner with something lighter and to have your dinner at least couple hours before going to sleep. It is normal that you don’t feel like having breakfast if you had a big meal just before you went to bed! It needs a bit of willpower and patience but I believe that you can do it! 

A lot of people tell that they don’t have time for breakfast, well, it’s about prioritizing. If you want to feel better, lose a bit of weight, be healthier you have to choose between spending a short amount of time (5 – 15 min) in the previous evening or in the morning for breakfast preparation or go on like you did before, just if you chose the second one, don’t complain and expect a different result. It’s up to you, I know you can do better. If you are reading this, it means you have the interest to change something and that is already your first step. Well done!  

So here are 3 of my favorite healthy breakfast ideas:

I won’t write precise amounts because I usually don’t measure anything (in time I will try to create more precise recipes). In any case, need to keep in mind that everyone has their own amount of food they need to have for the best well being and performance for their own body. So try to figure out what is the best for you. 

Overnight oats:

dav

dav[Photos: Taken by author]

You will need:  

Main:

  • oats – you can choose which you prefer, I use rolled oats
  • chia seeds or flax seeds
  • pitted dates or apricots
  • cinnamon
  • plant based milk (mostly I use oat milk or almond milk)

Topping:

  • frozen berries – choose your favorite ones or seasonal ones (it’s better for the environment and your wallet as well) My faves are blueberries and raspberries.
  • a fruit – mostly I use banana or apple but I like to change every now and then, then I go for kiwi, persimmon, melon, pear, peach, pineapple etc. 
  • shredded coconut or coconut flakes
  • nut butter or tahini – most of the times I use peanut butter or tahini, yeah, I love it and I can put it almost on everything haha. There are various kinds of nut butter.
  • granola

What you have to do:

Take your main ingredients, put them all in a mason jar, glass or a bowl and mix everything, then pour plant-based milk on top, stir once more and put it in the fridge. In morning put toppings, it literally takes maximum 2 minutes unless you’re not trying to win a prize for the best-looking breakfast meal or something like that. If you use a mason jar, you can put your toppings already the night before, put the lid on, place it in the fridge and voila! In morning you can eat it straight out of the jar. If you don’t have time to eat at home, I would recommend this, because you can take it with you to work, university, etc.

Warm oatmeal bowl:

dav

dav[Photos: Taken by author]

You will need:  

Main:

  • oats 
  • chia seeds or flax seeds
  • pitted dates or apricots
  • cinnamon
  • hot water – if you prefer, instead of water, you can warm up plant-based milk. It takes a bit longer time, but it makes the oatmeal more creamy.

Topping:

  • frozen berries
  • fruits 
  • pumpkin seeds – you can choose any other seeds you like or you can use coconut flakes.
  • nut butter or tahini
  • granola

What you have to do:

Basically, it is almost the same ingredients as for overnight oats, the method is a bit different. This recipe is better if you feel like having a warm meal. Take your main ingredients, put them all in a bowl and mix everything, then pour hot water on top, stir once more and put a lid or a dish on top of the bowl. Wait for at least 10 – 15 min, at the same time you can do your things, I usually meditate, write in my gratitude journal etc. If you use quick oats, those can be just 5 minutes. After the time passed put on your toppings and it’s done!

Avocado toast:

dav

dav[Photos: Taken by author]

You will need:  

  • sliced whole grain bread 
  • ripe avocado
  • cherry tomatoes
  • pumpkin seeds
  • oregano
  • dill
  • black pepper 
  • sea salt

What you have to do:

This one is good if you prefer savory meal over a sweet one. Toast the bread (you can use a toaster if you have one or non-stick pan), mash the avocado (you can slice it but I prefer when it’s mashed then it is more creamy), cut into half cherry tomatoes, put your mashed avocado and tomatoes on top of the toast, add oregano, dill, pepper and salt and your meal is ready. Yummy, healthy and quick to make! Because I am not a lover of gluten (or more likely my stomach), instead of whole grain bread more often I use whole grain rice cakes, like that it is even faster because I don’t need to toast anything.

Bon appétit! 

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