It's hard to get a nutritious breakfast in sometimes — we get it. But this meal is important, and a busy schedule is no excuse to miss out on a.m. fuel for the work that needs to get done. In fact, registered dietitian Rochelle Sirota, MS, tells POPSUGAR that some studies suggest skipping breakfast "might lead to increased inflammation [1], a reduction in cognitive skills [2], as well as insulin resistance over time [3]."
Many people report making poorer food choices the rest of the day after skipping breakfast, she notes, because they're, well, hungry. But, she says, if someone is loading up on calories with a late dinner and evening snacks [4], it might not be as important to have breakfast the next morning: "There really is no rule that applies to everyone all of the time."
Though it's up to you (as other dietitians have told POPSUGAR [5] in past interviews), eating breakfast, especially one packed with protein, will keep you fuller longer and promote stabilized blood sugar [6] throughout the day. Ahead, we've rounded up meal ideas from registered dietitians that are both healthy and easy to assemble. Some you can make at night and grab in the morning on your way out the door; others will take a few minutes to whip up while you blink sleep from your eyes. Give them a try!
Egg Muffins
Samantha Bartholomew, MS, RDN, told POPSUGAR that egg muffins are a great meal to prepare before a busy week. She cracks six to 12 eggs in a bowl and mixes in cheese and vegetables (spinach, onions, peppers, broccoli, mushrooms, etc.). Then, she pours the mixture into muffin tins and bakes them for 15 to 18 minutes. You can also try this recipe [8]. These are a "great way to get some veggies and protein in first thing in the morning," Samantha said.
Banana Pancakes
Lisa Moskovitz, RD, CEO of New York Nutrition Group, says banana pancakes are a perfect quick or on-the-go breakfast (because you can pack them with you) that's full of fibre and protein. Here's what to do: mix one egg with 1/2 mashed banana, 1/4 cup oats, and one teaspoon of chia seeds. Sprinkle in cinnamon and vanilla extract. In an oiled pan, pour the mixture into two to three mini pancakes and cook until golden brown on both sides.
Meal in a Bottle
Lisa also shared a recipe for what she calls "Meal in a Bottle." Blend together one cup of almond milk; one cup frozen organic blueberries; 1/2 cup frozen cauliflower rice, which she says you'll barely taste; and one scoop vanilla whey protein [9] (this is about 20 grams of protein). Add in one tablespoon of almond butter for extra fibre and healthy fats. This will power you through your morning, she said.
Smoothies
Rochelle Sirota, whom we mentioned earlier, says smoothies are breakfast made easy. She gave us two options. One is a fruit smoothie made with cashew milk, one scoop of protein powder, banana, and strawberries. Add cacao nibs as a topping. For the second recipe, you'll need almond milk, one scoop of protein powder, organic spinach, frozen mango chunks, and a squeeze of lime juice.
Greek Yoghurt and Nuts
Registered dietitian for Green Chef [10] Gabby Geerts says you should consider adding nuts or seeds to Greek yoghurt for breakfast. "Greek yoghurt contains about 15 grams of protein per serving, and mixing in a nut or seed will add more protein as well as heart-healthy fats," she notes, and suggests pecans, cashews, or pepitas.
Overnight Oats
Many of the dietitians we spoke to name overnight oats as their go-to quick and healthy breakfasts. Rochelle makes hers with rolled oats, nut milk, vanilla, cinnamon, maple syrup, and walnut topping. Alix Turoff, MS, RD, CPT, shared specific measurements for one of her recipes: 1/3 cup each of oats, unsweetened vanilla almond milk, and nonfat plain Greek yoghurt; one tablespoon powdered peanut butter, 1/4 teaspoon cinnamon, one tablespoon chia seeds, and 1/2 cup each of raspberries and blueberries. We have tons of overnight oat recipes on POPSUGAR — here's one of our favourites [11] and check out a well-rounded list of them here [12].
Breakfast Hash
Last but not least, Sam Presicci, MCN, RD, CPT, lead registered dietitian at Snap Kitchen [13], told POPSUGAR she likes to make breakfast hash on Sundays to have the rest of the week. "You can saute up your veggies of choice . . . I like onions, garlic, sweet potato, and greens . . . in a healthy fat like grass-fed ghee [14] or avocado oil, then add some protein," she said. "Eggs work here, or you can add in chicken or pork sausage."