By Kelly Daigle Millan
You’ve definitely heard the old adage “breakfast is the most important meal of the day,” but is this actually true - and why? In fact, all meals of the day are just as important as the others. It is best to eat something every 3 hours or so to keep energy levels stable, and you certainly need to eat more than just breakfast to give your body all the nutrients it needs, so meals later in the day become just as important as breakfast.
However, it is true that eating breakfast may help you feel more satisfied throughout the day. And, more importantly, ensuring that you include enough fiber, fat, and protein at breakfast may be helpful at maintaining blood sugar and lead to less spikes in hunger throughout the day.1,2 The problem is, many of us don’t eat a full meal at breakfast or just grab something small on-the-go.
We’ve got some great ideas for healthy breakfasts that are sure to help you power your day. Doing a little meal prep the day or night before can make these super quick and save you time in the morning. These options are great for feeding your whole family or to have on hand for a few days in a row.
Will keep in refrigerator for 3 days
½ cup milk (or Greek yogurt)
1 small onion, diced
1-2 cloves garlic, minced
1 tbsp olive oil
2 cups red bell pepper, diced (or 2 cups of any veggie you have on hand)
1 package of spinach or other greens
½ cup your favorite cheese (optional)
Heat oven to 375F. In a medium bowl, whisk eggs, milk and a sprinkle of salt and pepper.
Heat olive oil in a cast iron skillet over medium heat. Add onions, garlic, and peppers and cook until soft, about 6 minutes. Add spinach slowly and stir to wilt.
Pour egg mixture in skillet and stir to ensure even distribution of veggies. Sprinkle your cheese on evenly (can mix throughout if desired). Cook for about 5 mins on stovetop and then transfer to oven.
Bake for about 20-25 minutes. Eggs should not be jiggly or wet when you shake the pan. Remove from oven and allow to cool for 5-10 mins before slicing and serving.
Will keep in refrigerator for 3-4 days
2 cups rolled oats
4 tsp chia seeds
1 tsp cinnamon (or other spices)
1.5-2 cups Greek yogurt
1.5 cups liquid (water or milk)
1 tsp vanilla extract
Your favorite toppings & mix-ins (fruit, nuts/seeds, nut butters, honey, coconut shavings, granola, added spices, protein powder)
Mix all dry ingredients in a medium bowl. Portion out into 4 glass containers or jars with lids.
Mix all wet ingredients. Portion out over the dry ingredients. Put lids on and shake until wet and dry ingredients are combined. (Option to mix all ingredients together and portion out once combined).
Refrigerate until set, overnight or about 5 hours. Add more liquid, as preferred. Serve with your choice of toppings and mix-ins.
Ohlsson B, Höglund P, Roth B, Darwiche G. Modification of a traditional breakfast leads to increased satiety along with attenuated plasma increments of glucose, C-peptide, insulin, and glucose-dependent insulinotropic polypeptide in humans. Nutrition research (New York, NY). 2016;36(4):359-368. doi:10.1016/j.nutres.2015.12.004
Pasman WJ, Blokdijk VM, Bertina FM, Hopman WPM, Hendriks HFJ. Effect of two breakfasts, different in carbohydrate composition, on hunger and satiety and mood in healthy men. International journal of obesity and related metabolic disorders : journal of the International Association for the Study of Obesity. 2003;27(6):663-668.