When it comes to nutrition the two meals I receive the most questions about it are breakfast and snacks. Granted we cannot eat as indulgently as the huevos rancheros you see below but tasty and healthy does not have to be given up for speed and efficiency.
I'm sharing with you today some of my favourite breakfast and snack options from around the web, plus letting you in on my biggest tip for staying ready for whenever hunger may strike.
Are you ready?
Prepare ahead of time!
So below you'll find a roundup of some great ideas from around the web, plus some fail safe classics that are so simple you can't believe you forgot about them.
All speedy, healthy and most importantly - delicious!
Boiled eggs make for a quick breakfast and satisfying snack. They're protein and fat rich so will keep you full throughout the day.
Scrambled eggs. Even speedier than boiled, and you can easily add vegetables to make it extra satisfying. Spend a little time the night before to chop your veggies up, put them in the fridge then when it's time to prepare just toss it all in the pan. Voila, you've got a super breakfast with minimal effort. This works just as well for a post workout/afternoon snack and will stop you from nibbling before dinner.
Egg muffins. Not the ones from McDonalds, but home made ones filled with nutritious and delicious veggies. These are great as you can take them with you and have as a filling snack or even as a good lunch option. Requires some chilling however. Some of my favourite recipes are
A fried egg is surely one of the easiest ways to get some food in you. Combine it with a piece of toast and avocado and you have hit all three macro nutrients in one speedy meal.
Highly under appreciated and so often forgotten, but just a bowl of veggies is probably one of your best snack options. Now look for ones high in fibre, like cruciferous vegetables, to make sure you stay full for longer. Combine with some healthy fats like olive oil and avocado as a lot of vegetables contain fat soluble vitamins. I like to buy bags of frozen vegetables and then just thaw them in the microwave for convenience.
Brussel sprouts with almond flakes
Broccoli and Cauliflower with coconut oil and salt
Asparagus with parmesan (or nutritional yeast)
Seaweed - I love this! A wakame salad is my go to or some seaweed chips. It's delicious and contains lots of great minerals. Just watch out that they're not ladened with oil.
Chestnuts roasted with coconut oil, sea salt, and cinnamon are perfect and easily stored without a fridge.
Overnight Oats, Porridge + Chia Puddings
Make ahead and save massive amounts of time. Soaking the oats overnight also makes them a little more digestible if you find that you have a hard time digesting oats. If you’re planning to bring it with you during the day, aim to use water instead of milks/yoghurts and you won’t need a fridge for it either. If you're trying to cut down your carb intake, chia seeds are a great option, and soaking them allows you to absorb their nutrients much better. you can also replace half the oats with zucchini to reduce your calorie intake and sneaking in some veggies. Keeping your nutrient intake high will help your mid morning hunger pangs stay away.
Oh She Glows Zucchini Baked Oatmeal - For a more fancy version, but you can just do your regular oatmeal, just doing half and half with grated zucchini and oats.
Great way to get lots of nutrients in you and super easy to customise to your own taste. Just remember that they easily get calorie filled if you go a little too overboard with your ingredients. (calm it with the peanut butter for example.) If you invest in a good reusable bottle and put some ice in, you can keep this with you during the day without really needing to chill it.
Wake up call Smoothie:
1 cup of coffee
1 scoop protein powder
100ml Water/milk of choice (optional, and if you prefer a smoother consistency)
1/2 cup ice
I recommend following Shut The Kale Up on instagram for some delicious smoothie inspiration that are not laden with sugar (even if it's all from fruit)
Due to great advertising, we think that breakfast and snack foods have to be different to what we eat for the rest of the day. Also we typically think of something sweet, and grab a snack bar that really is just candy in another outfit and probably won't help us last long throughout the day. Leftovers from dinner the night before is a great option for both snack and breakfast. If you're really clever you can even plan ahead and make enough for both dinner and your lunch the next day, rather than leave it to chance. It may take some time getting used to, but a chicken breast with a salad is so much more nutritious for you than any muesli, no matter how organic it is.
Muffins + Cakes
Now we're not talking about the muffins local to your Starbucks, but home made ones willed with protein. Super easy to take with, and won't need to be stored in a fridge. Cakes can also be made healthy and basically be a meal in one. A favourite tip of mine is that when you're backing leave the sugar out, and instead use mashed banana + grated veggies. Then when you serve it, pour a little maple syrup or honey over so you can see exactly how much you're eating.
Snackbars + Protein bites
Ideally these are homemade and created with love, but there are a couple of easy options to grab on the go for when you're really short on time. Make sure to look out for the sugar content (aim to keep as close to 10g per serving - ideally per 100g) if you're shopping for one, and aim to have a high fibre and protein content to keep you feeling full for longer. I personally prefer bars that have more natural ingredients, but you'll find other coaches who argue more for those with better macros.
RXbars - not super low in sugar, but it's all natural and I like the low amount of ingredients.
Ok, this is the ultimate time saver in the morning. However, if you’re planning to skip it make sure that it’s consciously and you and not just to save time/calories and then eat something that won’t be good for you after. If you’re looking to do intermittent fasting (skipping breakfast for example) but want something in the morning, try Bulletproof Coffee - 1tbsp coconut oil or mct oil, 1 tbsp ghee and 1 cup of coffee mixed in a blender (this is crucial). If you don't want to use dairy you can totally skip the ghee.
I'd love to hear your thoughts and you have for your breakfast and snacks.