5-Minute Breakfasts to Get You Going
To do that, you need a combination of three things: fat, carbohydrate and protein. This is the magic combination you should think about for all meals, as it provides long-lasting energy (and prevents the spikes in blood sugar that an all-carb breakfast would give you). Of course, you want the quality of those ingredients to be super-nutritious: healthy fats, fiber-rich carbs, lean proteins.
Here are several quick breakfasts (some of them are fast because you assemble them the night before) that deliver this formula. Try them!
Chia seeds (fat) + soy milk (protein) + blueberries (carbs). Spending five minutes the night before to stir together chia seeds and some sort of milk gives you a grab-and-go breakfast in the morning. Try Giada De Laurentiis’ version of Chia Seed Pudding (pictured at top).
Rolled oats (carbs) + whole milk (fat and protein) + grated apple (carbs) + walnuts (fat) + cinnamon. Similar to chia pudding, overnight oats follow the mix-and-sit approach for a quick-and-easy breakfast. You should also try this blueberry almond version.
There are endless variations of the yogurt (protein) + fruit (carbs) + seeds/nut butter/fat formula. Ellie Krieger’s Peanut Butter Split Smoothie is particularly simple. You can also add a couple tablespoons of rolled oats to boost the fiber in your smoothie.
A photo from the production of "The Kitchen" in Montclair, N.J., on July 9, 2014. Photo: Jeffrey Neira/Watershed Visuals Â©2014 Watershed Visual Media. All Rights Reserved.,A photo from the production of "The Kitchen" in Montclair, N.J., on July 9, 2014. Photo: Jeffrey Neira/Watershed Visuals ©2014 Watershed Visual Media. All Rights Reserved.,A photo from the production of "The Kitchen" in Montclair, N.J., on July 9, 2014. Photo: Jeffrey Neira/Watershed Visuals ÃÂ©2014 Watershed Visual Media. All Rights Reserved.
Jeffrey Neira, 2014, Watershed Visual Media, All Rights Reserved.
Try pairing a latte (protein) with a fruit-and-nut energy bar (carbs and fat), such as Marcela Valladolid's chewy Aztec Fruit Bars. If you’re out the door before you’ve had a chance to eat breakfast, this is a combination you can find on the go.
Who doesn’t love a good avocado toast? The avocado gives you healthy fat (and fiber), the whole-grain toast gives you carbs (and more fiber) and the egg is your protein.
Low-fat cottage cheese (protein) + raspberries (carbs and fiber) + flax seeds (fat). You can always enhance it with a drizzle of maple syrup.