Let’s talk about breakfast. Weekday Breakfast, to be specific, which is an entirely different animal than the leisurely, unhurried, coffee-sipping pleasure-breakfasts that we get to enjoy on the weekends. Weekday Breakfast, for better or worse, is about taking care of business: supplying ourselves with an adequate amount of the right balance of nutrients to fuel ourselves for the workday, and doing it quickly.
To be honest, I struggle with Weekday Breakfast. When I drag myself out of bed for work, I don’t have much of an appetite. It’s just hard to get my morning-brain interested in the fuel that I know my body needs. The good news? Recognizing a problem is the first step in doing something about it. I started with a dedicated Weekday Breakfast Pinterest board to help inspire my efforts. I also took a critical look at my morning routine, and found that although it may not be the best approach for mindful eating, I really have the best success when I schedule my breakfast time either during my commute or at my desk (whatever works!). And there’s one other critical element that should go without saying: that healthy breakfast also needs to be a tasty treat… otherwise, what’s the point? So now, after some brainstorming and field-testing, I’m coming here to share my top 5 healthy, quick, on-the-go balanced breakfasts that keep me powering through my weekdays!
1. The Mix-n-Match Box
This is sort of a DIY version of the protein bistro box from Starbucks; I developed a taste for those during my time-crunched grad school days, but this make-at-home version is a lot easier on the budget. It also works well for my breakfast ambivalence because I can pick at little nibbles of this and that, and I still end up with a balanced meal.
My basic formula is whole grain bread (the seed-packed sourdough stuff pictured above is my current favorite), cheese, fruit, and a boiled egg – but the mix-n-match system is a good way to use up whatever odds and ends you have on hand. Pack it all into a medium-sized tupperware container, and you have a balanced snack-breakfast, wherever your day takes you.
This is a really common fallback weekday breakfast for me, for two reasons. First, I pretty much always have these 4 ingredients stocked in my kitchen, and second, it’s something that will actually pique my meager morning appetite.
Use a slice (or half slice) of regular or lite cheese of your choice to cover half of a whole-grain pita bread. Place it under a broiler or in a toaster oven until melted/crisp, then add a handful of spinach and a vegetarian sausage patty (I cut mine up into a couple of slices to cover the whole sandwich). Fold it in half, wrap in a paper towel, and you’re good to go!
3. The PBJ Yogurt
Have you been disappointed recently by the new PBJ flavored Greek yogurt from Trader Joe’s? If it sounded really good in your head, but didn’t meet your flavor expectations, it’s time to take things into your own hands.
I already talked about this perfect combination of plain yogurt, PB/J, wheat germ and chia seeds in my post on Eating Well After Oral Surgery, but it truly has earned a space among my go-to morning meals/snacks. For an extra-special breakfast, try it with my favorite banana jam recipe!
4. The Loaded Veggie Bagel
Here’s another savory sandwich that will help you get a head start on your daily servings of veggies. Baking a weekend batch of my garlic kale & feta bagels will give you an even ‘veggier’ foundation, but most of the time I use the whole wheat sprouted sesame bagels from Trader Joe’s.
Toast a whole-grain bagel (or bagel-thin, for a lower-calorie breakfast). Schmear with light cream cheese or hummus, and top with whatever fresh veggies you like or need to use up. The combination pictured above is a personal favorite, baby spinach + cucumbers + shredded carrots, but other tasty choices to mix and match include alfalfa sprouts, avocado, tomato, arugula or baby kale.
5. The Mason Jar Muesli
To finish with something sweet, here’s a simple make-ahead breakfast that happened to be the #1 most popular recipe on my blog last year. In this Steel-Cut Muesli, California-Style, the oats are soaked overnight in the fridge and eaten chilled, so they’re a great way to enjoy the benefits of oatmeal during the warmer months. In these photos I used a re-purposed jam jar, but it also works really well with half pint wide-mouth canning jars like these. They’re compact to stack in the fridge, so you can make a whole week’s worth in just one quick prep session!
So that’s what I’ve been into for breakfast lately… but I can’t finish without an appeal to you, readers: come on, help me with my breakfast problem! How do you fuel your weekdays?