Some mornings during the week can be so busy that breakfast is an afterthought and you just need to grab something as you run out the door. Other days, like the weekends when mornings are a little slower, you may want to spend more time preparing a nutritious and tasty breakfast. No matter what kind of morning you’re having, it’s important to have some sort of balanced, nutritious meal to start out your day.
To help overcome the obstacles that mornings can present, we’ve prepared 5 breakfast recipes with consistent nutritional value to choose from based on the kind of morning you’re having or what kind of breakfast you’re looking for. All of the following recipes are around 250-300 calories per serving and have similar macronutrient values, so each one assures you are having a nutritious start to your day!
For more tips about maintaining a healthy lifestyle, check out our website http://casespecificnutrition.com
Eggs & Toast
Healthy, balanced breakfast for a slower morning
2 eggs
2 Piece of whole grain toast
Prepare the eggs however you like on the stove, and serve with whole grain toast.
Nutritional Info:
24 g CHO
18g Pro
10 g Fat
Breakfast Smoothie
Quick, single serve breakfast for a morning on the go
Ingredients:
¼ cup oats
1 cup skim milk
½ cup frozen berries
½ scoop of protein powder
1 tablespoon nut butter
Put all ingredients in a blender and blend until smooth.
Nutritional Info:
28 g CHO
20 g Pro
10 g Fat
Quiche
This recipe makes multiple servings, so this breakfast can be prepared ahead of time to serve as a quick, healthy breakfast for the whole week
Use a muffin tin to make 6 single serving sized quiches
Ingredients:
6 eggs
1/2 cup fat free milk
½ cup Feta
½ cup spinach
½ cup red pepper
Directions:
Preheat oven to 350 degrees
Spray muffin tin with cooking spray
Wisk eggs, ½ cup of milk, and any additional desired seasonings
Pour mix into a muffin tin, filling it about ¾ of the way
Add about 2 tablespoons of feta and vegetables to each mini quiche, mixing them in with the egg
Bake for 20 minutes
Remove them from the pan, and store for later!
Pair each quiche with a carbohydrate source of your choice for breakfast. This can include anything, like a whole grain English muffin or toast, oats, or piece of fruit.
Note that you could also prepare this recipe in a pan with English muffins as the base, and cut it into 6 servings after it’s finished cooking.
Nutritional Info (Each mini quiche, paired with a carbohydrate source):
26 g CHO
14 g Pro
6 g Fat
PrOatmeal
Quick breakfast for a morning on the go.
Ingredients: ½ cup oats
1 scoop protein
1 tablespoon nut butter
Prepare oatmeal according to the directions on the packaging. After the oats are cooked, add protein and nut butter and stir until melted.
Nutritional Info:
31 g CHO
28 g Pro
8 g fat
Oatmeal Bake
Makes 6 servings, keep in refrigerator as breakfast for the week.
Ingredients:
1 ½ cup oats
1/2 cup chopped nuts
1/2 cup dried fruit
1/4 cup seeds (any you like – sunflower, pumpkin, flax, sesame)
1 tsp cinnamon
1 tsp salt
1.25 cups skim milk
1 egg
1 tsp vanilla
Directions:
Preheat oven to 350 degrees
Mix dry ingredients
Mix wet ingredients
Pour wet into dry. Stir to combine
Pour into a 9×9 baking dish either coated in cooking spray or lined with parchment
Bake for 40 minutes
Cut into 9 squares
Enjoy hot or cold
Nutritional Info (1 serving):
27 g CHO
13 g Pro
10 g Fat
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