Do you ever have those mornings where you’re in a deep, beautiful sleep when suddenly the alarm starts screaming? But it’s just too soon and you aren’t ready to get up?
Does your day start with a list of a million things to do?
Are you basically a zombie that can barely function for the better part of an hour? (Or before your coffee?)
Where exactly does breakfast fit into those scenarios?
If you’re anything like the approximate 31 million Americans that regularly skip breakfast, breakfast probably doesn’t fit into your morning at all.
Not surprisingly, breakfast is the most important meal of the day. I mean, I’m not exactly pushing the envelope with that statement, right? And yet, so many of us are missing out.
Maybe you’re not hungry, maybe you’re too busy or maybe your simply tired AF…
But we can absolutely make sure that you still get to enjoy a healthy breakfast, without any major effort. Promise!
Whether you just don’t do mornings (like me), have too many things to accomplish before heading out the door, or don’t function for the better part of an hour… I’ve got you covered.
Here are 4 Easy Breakfast Ideas For Busy Mornings:
Why Breakfast Matters
Confession – I am NOT a morning person. But I NEVER skip breakfast. (Because a hungry Sara is not a happy Sara).
The good news is that I get to have my cake and eat it to, so to speak. (Not literally – cake is not a good idea for breakfast lol!) It’s pretty easy to create a smooth morning when you have the right breakfast ideas up your sleeve.
Don’t worry, I’ll show you how. But first…
Why prioritize breakfast at all?
Feel free to call me a broken record, but breakfast is seriously the most important meal of the day. I mean, you’ve been fasting for hours after all. And running around in dream land takes a lot of energy yo! You need a pick-me-up so you can face what today has in store for you. But so any of us are missing out. (source)
When you skip breakfast you set yourself up for ickiness like:
- Prolonged tiredness
- Sugar cravings
- Difficulty focusing
This is your drained body asking you for a boost. Why? Because typically you wake up low on the blood sugar you need to work your muscles and brain. Breakfast is the best way to refill your energy tank. (source)
Now, your body will tap into your energy stores if it needs too, including the goodness stored in those gorgeous muscles. But that’s not something we want to do on the regular if we can prevent it.
Plus, the sugar cravings we tend to feel when we skip breakfast usually have us desperately reaching for quick, easy and less nutritious things throughout the day. We fill up on more junk food throughout the day when we leave breakfast behind.
Shockingly, skipping breakfast even makes us less likely to meet our daily recommended fruit and vegetable intake. Isn’t that surprising?! (source)
According to Dr. David S. Ludwig, a nutrition expert at a the Harvard-affiliated Boston Children’s Hospital:
“[When you skip breakfast] the whole system gets stressed. Skipping breakfast throws off the normal circadian rhythm of fasting and feeding. Breakfast is the worst time to skip a meal.” (source)
What are the Benefits of a Healthy Morning Meal?
According to the smarties at Rush University Medical Center, chowing down on breakfast leads to:
- Higher fruit and vegetable intake throughout the day
- Increased fiber and calcium intake
- Overall healthier diet
- Better memory, concentration, attention span and performance
Dietitian Dr. Christy C. Tangney, PhD, compares breakfast to fitness:
“Breakfast is like exercising. If you make room for it in the morning, you’ll look and feel great throughout the day.” (source)
See why it’s so important that we have some easy breakfast ideas up our sleeves?
Does That Mean That You Should Eat Immediately After Rising?
Not necessarily. We’re all different! Some of us need to wake up a bit before we can enjoy a meal. I know I need a little time before I can take on breakfast (or anything really). I’ve gotta sip on water, contemplate life and adjust to the waking world first yo! Morning Sara is a little lost for a hot minute. Getting out of bed is hard, right?
The point is, there’s no one right way – you do you love! What matters is that we treat ourselves to a morning meal. But everyone’s routine is unique and that’s ok.
If you’re like me, the good news is that you can easily make yourself a delicious breakfast the night before. And then you have something wonderful to dive into whenever you’re ready. So much better than waiting ’til lunch and dealing with the hangries! It’s a game changer.
What Exactly is a Balanced Breakfast?
While I’m sure this whole “breakfast is important” idea is nothing new to you, it can still be a bit complicated to pinpoint what exactly makes for a healthy breakfast.
So what is a healthy breakfast anyway?
A meal that includes some carbs with fiber, protein and healthy fats is the best place to start. And there are lots of ways to make that happen! (We’ll talk about a few choices in a hot minute <3.) (source)
In general, good breakfast options include:
- Whole grains: Like oats, wild rice, brown rice, teﬀ, quinoa, barley and buckwheat (More options here)
- Lean Protein: Including nuts, nut butters, seeds, beans, peas, hummus, greens, lentils, eggs and meat (if you choose to eat animal products please buy from local, organic farms that raise happy, healthy animals <3) (More info here)
- Fruits and vegetables: Fresh or frozen, fruits and veggies have a ton to offer. And can easily be added to so, so many different breakfasts. Plus, there’s lots of variety and so many flavour options. Yum-town, population you!
Ready to eat? Let’s talk about some quick and easy breakfast options…
4 Easy Breakfast Ideas For Busy Mornings
1. Overnight Oats
Morning haters, meet overnight oats. Overnight oats, meet mornings haters. Guys, this is a serious lifesaver! I’ve already confessed to this, but I seriously do not do mornings well. Which is why I make overnight oats ALL. THE. TIME.
So many of us are in a super hurry in the morning and may not have time to prepare a healthy breakfast. A breakfast you can make the night before is a godsend! And, not to point out the obvious, but overnight oats are all about that. It’s right there in the name, whoop whoop!
Plus it’s so hard to get bored of overnight oats because the possibilities are practically endless. It’s so easy to switch things up.
Super bonus! Oats are a great source of fiber, offering 17% of your daily value in a quarter cup. On top of that, you’ll also be enjoying 13% of your daily protein needs. Add in tons of manganese, which helps to control your blood sugar, keeping those awful energy crashes at bay. (source)
Oats help to keep you fuller longer. And eating whole grains and good sources of dietary fiber have also been shown to reduce the risk of high blood pressure and heart attacks, which is a total win!
Since we want some good fats in there, I love to add coconut milk, nut butters, seeds and even cacao or dark chocolate when I’m feeling cheeky.
Trust me – get on the Overnight Oats train and your schedule and body will thank you.
Overnight oats prep for you throughout the night, leaving you with more sweet, sweet sleep-in time! It’s like a near effortless cold bowl of oatmeal. Booyah!
Here’s a basic Overnight Oats Recipe that you can play with:
Basic Overnight Oats
Here is a basic overnight oats recipe with additional optional add ins. Make it your own and have fun!
- 1/2 Cup Gluten Free Rolled Oats
- 3/4 Cup Non-Dairy Milk of Choice
- 1 Tbsp Maple Syrup
- 1 Generous Pinch Cinnamon
Choose 2 or 3 Other Key Ingredients - Here Are Some Options
- 2 Tbsp Almond or Peanut Butter
- 2 Tsp Coconut Manna
- 2 Tsp Shredded Coconut
- 1 Tsp Vanilla Extract
- 3 Tbsp Goji Berries
- 1 Tsp Cacao Nibs or Powder
- 1 Tbsp Hemp Seeds
- 2 Tsp Chia Seeds
Combine ingredients and mix well.
In the morning you can enjoy as is or add in other goodies like fruits, puffed quinoa, granola or yogurt.
Wanna get more specific?
Blueberry Overnight Oats
You can easily play with this recipe and make it your own too! But it’s delicious as is too and perfect for those busy mornings when you don’t want to think about anything.
I use Superfruit Purée – Wild Blueberry in this recipe but you can also mash a 1/4 cup of blueberries if you’d prefer.
Let’s get our yum on:
Blueberry Overnight Oats
Super delicious and simple blueberry overnight oats. Perfect for busy mornings.
- 1 Cup Certified Gluten Free Rolled Oats
- 1 Cup Coconut Milk
- 1/4 Cup Blueberry Purée (I use Superfruit Purée – Wild Blueberry, but you can also mash a 1/4 cup of blueberries)
- 1/2 Cup Blueberries Fresh or frozen
- 2 Tbsp Maple Syrup Or to taste
- 1/2 Cup Coconut Milk Yogurt Optional
Throw everything together in a Tupperware container or mason jar and stir well.
Pop in the fridge and let sit overnight. It will be ready to enjoy in the morning.
I love to top it off with coconut milk yogurt – it adds some awesome, fermented goodness, which is great for your gut health. And it makes it even creamier! Yum alert! You can also add any fruit you like on top. I may have a slight banana obsession, so that’s a typical go to for me.
But, if you have zero time, blueberry overnight oats are great as is. So feel free to run out the door and enjoy them when you have the chance. Yum!
2. Chia Pudding
Much like overnight oats, chia puddings practically make themselves. Ok, you do still have to put it together. But you get to do it the night before and time does the rest. Thank you time! Sleepy or busy mornings, you don’t have to put any work in. Total win!
Plus, chia seeds are packed full of healthy fats and dietary fiber. Basically breakfast heaven! Even better, there are lots of wonderful vitamins and minerals in there just waiting to support your well-being. Yass! (source)
Much like oats, chia pudding is going to help keep that tummy fuller longer, thanks to all that fiber. So you can focus on crushing your morning without pesky sugar cravings.
Want a recipe? This one will rock your socks!
Overnight Blueberry Chia Pudding Parfaits
Overnight Blueberry Chia Pudding
Make this overnight blueberry chia pudding before bed and enjoy in the morning! This recipe keeps you fuller longer so you can take on your morning. Plus, it's blueberry heaven! Yum!
- 1 Cup Coconut Milk Or non-dairy milk of choice
- 1/4 Cup Chia Sheeds
- 1 Tbsp Maple Syrup
- 1/4 Cup Blueberry Purée I use Superfruit Purée – Wild Blueberry, you can also mash a 1/4 cup of blueberries
Option 1 (For a swirl of colour like you see in the photo) - Mix all of the ingredients together except for the blueberry purée and place them in the fridge overnight. In the morning, remove half of the chia pudding and add the Blueberry Fruit Purée. Mix well.
Layer the two colours together for a fun colour blend.
Option 2 - Mix all of the ingredients together and place in the fridge overnight.
Add some fruit on top. This recipe goes amazingly well with dragon fruit and berries. Keep those prepped in a separate container if you need to grab your breakfast and go.
3. All The Smoothies
Shock and awe, fruits and veggies are an important part of a healthy diet! No surprise there. But we often skip out on them at breakfast time.
Why are fruits and veggies so important?
There’s no other food group that’s as densely packed with all the nutrients your fabulous human body needs.
These plants are rich in the water soluble vitamins that your body can’t typically store as well as fat soluble vitamins. Basically, a delicious package with tons of the goodness you need to function.
They are one of the best sources of fiber, keeping that marvelous digestive tract of yours running smoothly. This means they also help to fill you up! And fruits and veggies have a unique abundance of phytonutrients and marvelous antioxidants, further supporting that precious body of yours. (source 1, source 2)
Food is our fuel and we need to provide ourselves with the best variety of fuel possible (especially in the morning). You can’t do that without fruits and veggies baby!
And smoothies are basically the gift that never stops giving.
They’re typically packed full of fruits and veggies. And there are so many potential combinations. Become a smoothie aficionado and you’re have an endless amount of breakfast ideas.
Here’s a perfect morning pick-me-up Super Greens Smoothie
Super Greens Smoothie
This smoothie brings it in the greens department. Move over morning coffee - super greens smoothie is coming for you!
- 2 Frozen Bananas
- 2 Tbsp Maca Powder
- 2 Tbsp Hemp Hearts
- 1 Tsp Cinnamon
- 1 Cup Packed Arugula
- 1/2 Cup Packed Spinach
- 1/2 Cup Packed Kale
- 2.5 Cups Coconut Milk Or non-dairy milk of choice
Blend and chug (or, you know, drink mindfully ;))
This Super Greens Smoothie packs a huge punch in the vegetable department. But if you want tons more recipes I have an awesome 37 page recipe e-book featuring 15 delicious smoothies (Including the Super Greens Smoothie – It’s so pretty I made it the cover <3).
Did I mention that it’s only $5.00? Say what?! You can learn more and treat yourself to copy right here – Smoothie Love – How to Drink Your Fruits and Veggie and Love It.
Every copy sold helps to support this site and keep content like this coming! I’m so grateful for your love and support <3.
4. A Healthy Twist on Classic Cereal
This might not be the most creative of breakfast ideas, but cereal is a typical morning go-to for many of us. Sadly, many of our cereal options are so full of refined sugar that they may as well be candy. Not exactly a good idea for breakfast.
However, that totally doesn’t mean that cereal is out of the picture. There are yummy, healthy cereal options that can give you a good jump start in the morning. And we can easily add little extras on top to make this a healthier way to start the day.
A personal favourite? Organic Crispy Rice Cereal by Nature’s Path. (Not a sponsor, just a personal fave).
Awesome add ons:
- Chia Seeds
- Hemp hearts
- Whatever Nuts and Seeds your heart desires
- Your favourite fruits
- Blueberry Purée (Can you tell that I’m obsessed?!)
- Maple syrup or honey
Drown that sucker in your favourite non-dairy milk and boom, breakfast! Quick and easy.
Never go hungry again and snuggle under the blankets for an extra few minutes. That’s the dream, right? Now that you’ve got some awesome, quick breakfast ideas up your sleeve the dream can easily be a reality! Are you as excited as I am?
Your turn – what are your go-to easy breakfast options? Which of these breakfast ideas are you most excited to try? Any fellow morning haters in the house? Share your lovely thoughts in the comments below.
Health and love,
Thought of the Day: I am a creator; I have the ability to add my magic to anything if only I dare.
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