Ever heard that breakfast is the most important meal of the day? Wonder why? Because we need to get our bodies energized and fueled to start our day. There are those some of us that can go all morning without food (I am not one of them), but for the most part, the majority of us are just looking for a quick fix. That usually looks like a bar or bagel, coffee and rushing to get to work! That quick fix fades fast! One hour later, the hunger pangs hit, and the day of endless snacking begins. We have all been there!

It is so key to satiate our body with adequate protein, fat and healthy carbs first thing to prevent getting on the blood sugar roller coaster all day long. I’m not saying you need to sit down and make a fancy breakfast – but do what you can get to get your body nutrients in the morning. There are options for those of us who are on the go. All it takes is a little bit of creativity! Here are some of my go-to quick breakfasts that save on time, but do not sacrifice on health.

SMOOTHIES

You know by now that I am a big fan of smoothies in the morning. It is an efficient and delicious way to get all the nutrients packed into one cup! Admittedly, some mornings I make a fancy smoothie and my kitchen looks like a tornado hit it! 99% of us (non-food bloggers) do not have time for that. The good news is there are options. You can meal prep your own smoothie packs by adding greens, fruit, nuts, seeds etc to a ziplock and placing it in the freezer. When you are ready to blend – you add the contents into a blender, add your liquid and protein powder. Eh voila – you have your fancy morning smoothie. Here is an example: ½ C blueberries, ¼ banana, ¼ avocado, 2 cups spinach, 1 tbsp chia seeds, 1 tbsp almond butter. To this, you would add 1-2 C of almond milk and chocolate protein powder. BLEND and you have a chocolate blueberry creamy and delicious smoothie (pictured below). My favorite chocolate protein powder lately is the Health Warrior Chocolate Superfood Protein Powder. More on smoothies that and my love for smoothies this blog post. BUT the idea is that you do not need to spend hours in the morning doing this – you have time! You can also buy pre-packed ready to blend smoothies (I personally like Blendtopia) where you just add liquid, protein powder and blend away!

LOADED MUG MUFFINS

Mug muffins remind me of what I used to make as a kid where you would toss a bunch of ingredients (mostly sugar, banana, and flour) into a mug, microwave, and then voila – you had cake! SO obviously, that is not super healthy – but there are options to take this concept to the next level. Enter Health Warrior Protein Mug Muffins. These are the best thing since sliced bread in the morning! Actually! Quite literally, you microwave the cups with water and there you have it – a protein and fiber-rich breakfast! Jacob and I were so excited about these when I got them in the mail. There is double the amount of protein (12 g plant-based protein) than sugar and they are soy and whey free (that is big for me!). All three flavors are delish and obvs my fave is peanut butter chocolate chip. The protein comes from fava beans, pumpkin seeds, flax seeds, and almonds. Jacob took this to the hospital and residents were like WOW what is that and how did you make breakfast in 1 minute. It is legit! You can also enjoy them as toppings (granola style) in a yogurt bowl (like the picture here) or on top of a smoothie bowl for some extra protein and fiber. YUM!

MINI EGG CUPS

For my savory friends – I did not forget about you. I love making egg cups as part of meal prep and then keeping them in the fridge them for the week. You can microwave them and enjoy on the go or on the way to work. All you need to do is whisk eggs, veggies, cheese (if you can tolerate), spices and bake in a muffin tray. I have a full recipe on my blog here – but these are honestly super easy! I have also brought them with me as a snack or even to throw on top of a bed of greens for lunch.