Healthy, Dietitian-Approved, No-Fuss Breakfast Ideas to Fuel Your Day

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. These are a "great way to get some veggies and protein in first thing in the morning," Samantha said.

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.

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 (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.

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.

Registered dietitian for Green Chef 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.

Last but not least, Sam Presicci, MCN, RD, CPT, lead registered dietitian at Snap Kitchen, 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 or avocado oil, then add some protein," she said. "Eggs work here, or you can add in chicken or pork sausage."