Well, most of us would be dragging our feet, slogging through work and feeling miserable by the time lunch rolled around – and good luck trying to hit the weights hard without breakfast! It’s a cliché, but there are good reasons that breakfast is labeled “the most important meal of the day”.
Research shows that starting your morning off with a healthy breakfast (“healthy” doesn’t include cold pizza or rainbow-coloured cereals) can improve concentration and cognition, increase physical strength and stamina, and help ensure you’re eating a well-rounded diet that contains all the nutrients you need for optimal health and recovery.
The only downside of preparing a nutritious breakfast every morning is how long it takes. Between washing and drying, grooming and shaving, and dressing and driving, who has the time to whip up something that satisfies the palate and nourishes the body adequately?
But fear not – because 5 quick and easy breakfast ideas are here! If you’ve been wondering what to eat for breakfast, or you’re simply looking for a faster way to prepare your first meal of the day, then this article is your solution.
High Protein Oatmeal:
Ingredients:
- ¼ cup ground almonds
- 1 tbsp. powdered cinnamon
- 1 scoop vanilla or vanilla-caramel whey protein powder
- 2 packets instant oatmeal (Quakers Microwaveable sachet or similar)
Directions:
- Mix instant oatmeal, whey powder and cinnamon in a bowl.
- Add hot semi skimmed milk (or microwave as directed on oatmeal packet) and mix to desired consistency.
- Garnish with crushed almonds.
- Serve hot and enjoy!
Approximate Nutrition Facts:
Serving Size: 1
Calories: 550
Protein: 40 grams
Total Fat: 20 grams
Total Carbs: 65 grams
High Protein Pancakes:
Ingredients:
- 2 tbsp. ground coconut flour
- 2 tbsp. ground almond flour
- 1 scoop cake-flavoured whey powder
- 250 grams liquid egg whites
Directions:
- Combine all ingredients in a large bowl. Stir until mixed.
- Ladle batter into a hot griddle or pan.
- When batter hardens around edges and bubbles, flip over.
- Serve hot, either plain or with low-glycaemic syrup.
Approximate Nutrition Facts:
Serving Size: 1
Calories: 450
Protein: 60 grams
Total Fat: 18 grams
Total Carbs: 20 grams
Peanut Butter and Raisin Oatmeal:
Ingredients:
- ½ cup oats
- ½ scoop vanilla whey powder
- 1 tbsp peanut butter*
- 1 tbsp. cinnamon
- ½ banana
- ½ cup egg whites
- ¾ cup plain almond milk or water
- sprinkle of raisins
Directions:
- Cook oats with almond milk or water.
- Add egg whites. Cook until oats turn creamy.
- Remove oats and egg whites from heat.
- Allow to cool a bit. Add whey powder.
- Add cinnamon raisin peanut butter.
- Top with sliced banana and serve hot.
*To make cinnamon raisin peanut butter, mix plain peanut butter with powdered cinnamon, raisins and your preferred sweetener.
Approximate Nutrition Facts:
Serving Size: 1
Calories: 440
Protein: 40 grams
Total Fat: 10 grams
Total Carbs: 50 grams
Spinach Omelette:
Ingredients:
- 6 large eggs (use 2 whole eggs and 4 egg whites)
- 1 to 5 vine-ripened tomatoes (optional)
- ½ onion
- ½ package fresh baby spinach
Directions:
- Peel and chop the onion. Sauté in a large pan for 2 to 3 minutes.
- Mix 2 whole eggs and 4 whites by whisking in a bowl
- Add spinach to the pan.
- Now add the whisked eggs – Cover until eggs are fully cooked.
- Serve hot with salsa, tomatoes or grated parmesan cheese.
Approximate Nutrition Facts:
Serving Size: 1
Calories: 260
Protein: 35 grams
Total Fat: 13 grams
Total Carbs: 2 grams
Whole Wheat Bread French Toast:
Ingredients:
- 4 slices whole wheat bread
- ¼ cup milk
- 2 free range eggs
- Sugar-free syrup
- Cinnamon
Directions:
- Mix eggs and milk.
- Soak bread in eggs and milk.
- Coat frying pan with non-stick spray. (olive oil is also a good option here)
- Place bread in the pan. Fry until golden brown.
- Serve hot with syrup and cinnamon.
Approximate Nutrition Facts:
Serving Size: 1
Calories: 540
Protein: 28 grams
Total Fat: 8 grams
Total Carbs: 50 grams
