How many of you feel like they don’t have enough time for breakfast in the morning or that it’s quite hard to whip up a healthy one every day?
Well with a bit of planning and thinking ahead, we can treat ourselves to a nutritious meal. Who said meal prep has to be all about lunch and dinners?
Here’s a few tips on how plan your breakfast for the week to make sure you have a great start of your day.
Over the weekend or on a day off, bake savoury muffins and mini frittatas filled with mixed veggies such as peppers, carrots, mushrooms, courgettes, tomatoes adding your favourite herbs and spices. They’ll keep in the fridge and be ready to have in the morning or bring to work.
I also like to make dips such as guacamole, hummus, pesto that can be perfect spread on a slice of rye toast or pancakes if you’re into savoury breakfasts.
Speaking of pancakes, it’s perfectly fine to make some protein pancakes ahead and either refrigerate them or keep them in the freezer. They’ll be great reheated and topped with some nut butter, berries and cacao nibs.
Morning post workout meals definitely won’t be boring!
Another useful tip is to cook large portions of whole grains like quinoa, buckwheat and oats. In the morning, you can just scoop out a portion, mix in some fruit, seeds or nuts, pour some milk, reheat and have super nutritious porridge.
If you know, you’ll have no time to sit down to breakfast during the week, look up recipes for homemade protein bars and granola made with wholesome ingredients. This way you can have them on the go or just grab a yogurt or a little carton of almond milk to have them with.
Make sure there’s a good mix of nuts, seeds or coconut for a dose of healthy fats and protein (pea or hemp are great plant based alternatives) to keep your blood sugar steady along with a bit of dried fruit and maybe cacao powder to give you energy.
And if you’re a smoothie love like myself, prep freezer bags with smoothies ingredients like fruit and veggies and pre made small ones with the dry ingredients you’d like to add. Experiment with different seeds, protein powders, cacao, baobab, superfood greens. This way in the morning or even the night before, all you need to do is pour your liquid of choice and whizz up a creamy and super yummy shake.
If I have time during weeknights, I’ll prep a few jars with oat or chia seeds, add almond or coconut milk, tahini or nut butter, stir and refrigerate overnight. I’ll prepare another container with my favourite toppings like hemp or pumpkin seeds, coconut chips, cacao nibs, mulberries, berries so that all I have to do at work is pour them on top of my porridge or chia pudding.
To make sure your breakfast is super nutritious and energising include protein, healthy carbs and fats along with foods rich in B vitamins (group of vitamins involved in energy production and metabolism) and antioxidants.
And it’s way easier than you think! Just make sure to have fresh fruit, green leafy veggies like spinach, kale, chards, parsley and coriander; avocados, coconut, seeds like hemps and chia for those omega 3s; nuts like almonds, hazelnuts, walnuts for some protein and good fats; whole grains such as oats, quinoa, buckwheat.
Have staples like nut and seed butters, frozen fruit, almond or coconut milk and protein powder to whip up a fast smoothie or mix into yogurt if you had no time to go grocery shopping because sometimes our busy life just gets in the way. But that doesn’t mean you can’t come up with a nutritiously delicious breakfast!
Written by Alessandra Felice. Alessandra is a Nutritional Therapist graduate from the College of Naturopathic Medicine in London and a medicinal chef that gained her training from the Natural Gourmet Institute for Health and Culinary Arts in New York.