The Breakfast Club

Breakfast is my absolute favorite meal of the day. I in fact lull myself to sleep planning what I will eat the next morning. Maybe you aren't like me in this way, and thats okay because to be honest my breakfast obsession has been a life long phase.

Maybe you want to think about breakfast the way I do. Maybe food has consistently been your first thing to go on a late morning. Maybe you just cannot eat in the morning due to a..."I'll feel sick if I even think of it." And I understand. I'm not here to guilt or force you into doing something. Butttt, I am going to do my best to encourage you into taking small steps towards eating breakfast.

Lets go over all the amazing reasons why breakfast is actually so good to have, (and how it can be super yummy and exciting to wake up to).

1. Your body's circadian rhythm is reliant on cycles, including a food cycle. When you wake up and eat, you are alerting your body to start metabolizing and burn calories.

2. You use the lowest energy when you sleep and right when you wake up. If you want to kickstart your metabolism, eating is the best thing to do.

3. If you skip breakfast you are more likely to overcompensate late in the day, since your body knows it is severely lacking in protein and in turn, energy. This will leave you in a constant state of snacking and a constant state of feeling unsatisfied.

4. It is extremely important that you consume an adequate amount of protein (see my other post, "Protein Power" for more). If you miss out on the protein in the morning, your body will be running off of energy stored in muscles, which will leave you feeling fatigued and overall weak.

Food is fuel, remember that! <3

This next paragraph is to be emphasized for people who simply do not have the time to make breakfast in the morning. While still in college, I find myself rushing out the door, after not giving myself enough time to workout before. I have found these recipes to help me fuel my body while not taking time away from a nice, hot shower.

Quick Breakfast Ideas

1. Protein waffles and frozen chicken sausage

   This simple meal contains around 24 grams of protein (along with healthy fats and carbohydrates as well). The waffles I use are Banza waffles, two waffles contain 10 grams of protein. I recommend a protein waffle that doesn't contain seed oils or excess sugar. I also prefer the plant protein compared to whey. I add around a tablespoon of peanut butter (I don't measure it, but probably aroun there) which is four grams of protein. I like to put frozen, wild blueberries on top and ground flax seeds for added nutrients. Two frozen Applegate Chicken Sausage patties contain 10 grams of protein as well. They contain zero antibiotics or nitrates. I usually pop the waffles in the toaster and put the sausage in the air fryer while I get ready to save time. I can also say that they are good for wrapping in a napkin if in a rush (I have done this a few times).

2. Yogurt bowl

   A yogurt bowl can take less than three minutes to whip up. I use Fage Greek Yogurt or Siggis Icelandic Skyr (plain, no added sugar). 3/4 cup of Fage yogurt has 17 grams of protein, and 3/4 cup of Siggis has 19 grams of protein. I like to add peanut or almond butter (ingredients of only nuts and salt), banana, frozen cherries, oats, honey, coconut and whatever nuts I have in my cupboard at the moment. This bowl has potential for around 20 grams of protein. If you aren't a topping kind of person (clearly I am,) I recommend just mixing in some protein powder for an extra protein kick with some honey.

As you can see I like a lot of toppings for my yogurt bowls ;)

3. Overnight oats

   While the name implies it, you make these oats the night before. This is definitely the most efficient meal if you struggle with managing time in the morning. I put 1/2 cups of oats and 3/4 cup of water in a mason jar. 1/2 cup of oats is about nine grams of protein. I like to add a scoop of yogurt for a thicker texture and added protein. I put peanut butter, honey, and any berry and nuts. During colder seasons, I enjoy cut up apples in my oats with cinnamon. Like the yogurt bowl, you can add a scoop of protein powder for extra protein. This meal can range from around 15-30 grams of protein depending on your additions. This is a very realistic to-go breakfast. You can also do chia seeds instead of oats, which provide essential fatty acids and a good source of fiber.

4. Oatmeal

   Bob's Red Mill Protein Oats has only one ingredient, which is oats. These oats are selectively bred to have specific traits, like higher protein. This is better than other protein oats which usually contain other additives and sugars. One cup serves 30 grams of protein. The process of making oatmeal takes around 15-20 minutes on stove top. By adding peanut/almond butter, fruit, and nuts to your oatmeal, you are adding healthy fats and fiber along with extra protein. I like to add a scoop of greek yogurt as well for an extra protein boost.

Grace's Favorite Breakfast

If you have time to spare, I highly recommend this breakfast; eggs, avocado, cottage cheese, sourdough toast. Eggs contain vitamins such as folate, B12, A, D, and more. They have both minerals and antioxidants, both great for your mind and body health! One egg has around six grams of sugar, so I often eat three eggs after a workout. Be mindful about the eggs you choose, I prefer Organic and Pasture-raised eggs over cage-free, as cage-free simply means they are kept in a place that has limited space to roam. Whereas, pasture-raised hens have the outdoor space to roam. Happy hens = happy eggs :) I add avocado for my source of healthy fats, along with a scoop of cottage cheese. Cottage cheese is packed with protein, and it is a great post workout food for building muscle. My sourdough bread either has butter and jam, or avocado. I prefer Kerrygold Irish Butter and Bonne Maman jam. I prefer to buy my sourdough bread from a farmer's market as they use simple ingredients without any preservatives. Find what makes you excited to wake up (this and a cup of coffee is what gets me going).

A breakfast I love with sourdough bread I made!

Ok, so you've read through all these, and you know your stomach will not take any of this. I've thought of you too don't worry ;)

1. Overnight oats with banana and peanut butter contains the protein and fiber that is perfect for sensitive stomachs. Oats and bananas are easy to digest and simple in flavor.

2. Plain yogurt, protein powder, and honey. You can add a scoop of protein powder in a small amount of yogurt, so you can eat less for more.

3. Toast with peanut butter and banana. Sourdough bread is a fermented bread that is gut-healthy. Protein and fiber added on top of toast makes an easy and simple meal.

Breakfast is the act of breaking your fast from the night, please don't make your stomach wait! I am already proud of you for getting through the end of this article! This means you care, you want to make a change. How great is it that change can be super yummy? I encourage you to try something new this week, what's the harm?

Stay Nourished,

Grace.