Just a little chocolate . . .

Quick Breakfasts

Great for energy, weight loss, and performance and can be made less than 10 minutes!

You have heard it before, breakfast is the most important meal of the day and I will say it again! Breakfast starts our metabolism for the day and properly fueling your body from the start will set you up for energy and help with healthy eating choices throughout the day.

A typical breakfast can vary from 400 – 600 calories depending on your gender, if you want to loose weight, build muscle mass etc. You do not want to eat too little in the morning because you will be starving mid-morning and will not have as much energy.

Here is one of my favorite recipes (all can be modified to meet your calorie needs):

Protein-packed oatmeal: I live off of oatmeal most of the winter (plus the meal typically does not bother people’s stomach if you need to work out in the am; however, wait a least an hour before working out)

• 1/3 cup quick 1 minute oats – place in microwavable bowl
• Mix in 1 scoop unflavored protein powder (soy or whey*)
• Add ¼ – ½ cup frozen berries- make sure no sugar is added to berries (blueberries – powerful for mental function, blackberries, strawberries or a mix)
• Add bowling water – enough to cover all oats and should be a little soupy
• Microwave for 1 minute
• Add a little skim milk to reach your desired consistency (I add about ¼ cup)
• Add 1/8 cup chopped walnuts (or other nut)
• Add 1 tablespoon maple syrup (maple syrup has been shown to be more satisfying in smaller amounts than other sweeteners)
• Optional: Sprinkle cinnamon and powdered ginger (have anti-inflammatory properties)
• Calories: approximately 425

Provides approximately 18 grams protein and over 5 grains fiber plus loads of vitamins, minerals and antioxidants

 * When buying Whey protein by the a brand that says it is spoon stirable for instantized – it will mix better and have a better texture (whey provides a more protein per scoop they soy but soy can be a little creamier in texture)

Feel free to modify the recipe to your taste. Some people like adding a tablespoon of peanut or almond butter or add chopped apples instead of frozen berries. We can all carve out 10 minutes for a healthy breakfast!

Not a fan of oatmeal? These are some of my other go-to quick breakfasts: Kashi Go Lean frozen waffles, toasted with 1-2 Tablespoons natural peanut butter or a smoothie with 1 cup frozen fruit (I like berries) ½ frozen banana (I freeze fresh bananas) ½ cup skim milk, 1 scoop protein powder, water for desired consistency – can add a teaspoon of vanilla or a dollop of peanut or almond butter for a different flavor.