5-Minute Breakfasts to Get You Going

These five powerhouse breakfasts will fuel your morning with the magic combination of fat, carbohydrate and protein.

Our bodies operate best when they have proper fuel to run on. It’s one of the reasons eating breakfast is so important. Starting your day on a full tank gives you energy to burn and gets your metabolism running. The key, however, is to put in the right fuel — premium fuel. Let’s just go with this car analogy, OK?

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 Pudding

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).

Photo by: Stephen Johnson ©2014, Television Food Network, G.P. All rights Reserved

Stephen Johnson, 2014, Television Food Network, G.P. All rights Reserved

Overnight Oats

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.

PEANUT BUTTER SPLIT SMOOTHIE, Ellie Krieger, Food Network, Banana, Nonfat Milk,
Nonfat Yogurt, Peanut Butter

PEANUT BUTTER SPLIT SMOOTHIE, Ellie Krieger, Food Network, Banana, Nonfat Milk, Nonfat Yogurt, Peanut Butter

Photo by: Matt Armendariz ©2014, Television Food Network, G.P. All Rights Reserved

Matt Armendariz, 2014, Television Food Network, G.P. All Rights Reserved

Smoothies

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
©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
à ©2014 Watershed Visual Media. All Rights Reserved.

The Kitchen

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 ©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.

Photo by: Jeffrey Neira ©2014, Watershed Visual Media, All Rights Reserved.

Jeffrey Neira, 2014, Watershed Visual Media, All Rights Reserved.

On-the-Go Breakfast

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.

Cottage Cheese Parfait

Low-fat cottage cheese (protein) + raspberries (carbs and fiber) + flax seeds (fat). You can always enhance it with a drizzle of maple syrup.

Kerri-Ann is a registered dietitian who writes on food and health trends. Find more of her work at kerriannjennings.com or follow her on Twitter @kerriannrd or Facebook.

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