You want a balanced breakfast that is nutrient dense, contains a good amount of protein, complex carbohydrates, fiber, some healthy fats (olive oil, avocado, peanut butter, almonds, flax seed oil, salmon), and as many vitamins and minerals as you can squeeze in. I have been trying to get more complete breakfasts that contain more protein into my day. It's hard when you are a busy, working mom in school. Here is my list of breakfasts that I rotate throughout the week:
- Parfait + hard-boiled egg: 1/2 cup of vanilla goat milk yogurt, 1/4 c. homemade granola, 1/4 of a banana or apple slices on top, I hard-boil an egg while I am in the shower and bring all of this to work and eat it when I get there
- Smoothie: I have a high metabolism, so I make my smoothies with "the works" to get me through: 1 banana, 1/4 cup yogurt, scoop of whey protein powder (18 g of protein), 1 scoop of Green Vibrance, 1/4 cup of frozen wild blueberries, a splash of unsweetened Trader Joe's Whole Grain Drink (or your favorite milk beverage)
- Breakfast wrap: quick! scramble an egg, toss in a little goat cheese, handful of spinach, and a splash of hot sauce. Throw on any veggies that might be left over from last-nights dinner (steamed broccoli, cauliflower, asparagus). Wrap it in a whole-grain tortilla and you are out the door! No time? Grab the egg and other ingredients, throw into a tupperware, and microwave that egg at the office. Not ideal, but at least it's better than a danish!
- The Salmon: I have fallen in love with this breakfast. The Grindstone Bakery in Santa Rosa makes KILLER gluten-free breads. I like the sprouted seed spelt loaf. Toast a slice, spread on a little layer of chevere, load it up with some wild pacific smoked salmon and capers. Add a piece of seasonal fruit and you are stoked!
- Oatmeal with "the works": I love me a big delicious bowl of oatmeal! I like to use Bob's Redmill Quick Cooking Oatmeal because it acts like instant. You can really just add the hot water and let it sit and it will cook. I load mine up with toppings like: shredded coconut, sunflower seeds, chia seeds, cranberries or raisins, a little maca powder, and even add a scoop of whey protein powder! You get plenty of good fats, whole grains, protein, and vitamins, that you may not need a snack after this one!
- Snacks: I have a high metabolism and I typically have to have a snack so I don't find myself starving (storing fat mode) by lunch time. If you are eating well, snacks are important in maintaining healthy weight. If you don't consume enough good fats, or eat frequently enough, your body starts storing fat because it doesn't know when food might be coming again. Snack on slices of whole grain toast with raw almond butter, or an apple and handful of almonds, or raw vegetables and tahini dip.
One key ingredient to the healthy breakfast rotation is homemade granola. This is a great topper for yogurt, great way to grab a snack, and my 2-year old can't get enough of it! He munches on it plain, will eat it with yogurt, in milk, or however he can get it. You can keep this stored in an air-tight container for weeks.