Every morning is a clean slate for a new day and since breakfast is Meal #1 of the day for most of us, this subject speaks to me!
What Do I Mean When I Call Breakfast "Meal #1"?
- It technically means it’s the first meal fo the day ;) BUT it also takes the label of "breakfast foods" out of the equation. If you can have "breakfast for dinner", surely we can have non-breakfast foods at breakfast, too!
- Meal #1 could also mean that it’s the most important meal of the day. I won't debate the physiology of this but:
- Meal #1 sets the pace for the rest of the day! I try to make it my super most healthy, most-loaded-with-the-good-stuff meal because it feels good to fuel good!
Whether you have time to sit down to breakfast in the morning, you grab-and-go or wait until lunch time to have Meal #1, here are some nutrient-dense ideas for all seasons and reasons. Some of these recipes require a little bit of time to prep up front and some don’t. Just FYI :)
Let's get going!
- There is a variety of fiber-filled and nutrient-dense veggies all year round but the nice thing about fall is that we can really enjoy the rich and filling flavors we put to the side during the summer
- My choices would be: Sweet potatoes, Brussels sprouts and beets (each about 4g of fiber per cup). Cut 1 large sweet potato, 3-4 beets (wear gloves if you're going to use red beets OR you can use equally-as-delicious and way less messy golden beets) and 1 lb of Brussels sprouts into halves or quarters. Toss in 1-2 tbsp olive oil, some salt and seasoning to taste. Roast at 425 for 10 minutes; shake up the pan and put in for another 10 minutes (the smaller the beets and sweet potatoes are, the less time you’ll need; keep the sprouts at 1/2 or 1/4 cut so they don’t burn)
- Make eggs (two/day) any way you’d like. My personal choice is a good 6-minute egg (you can make all of them ahead of time for the whole week!)
- Scoop out a good cup+ of your roasted veggies, heat up and serve with your eggs on the side or on top!
- Preheat your oven to 425.
- Dice the veggies of your choice. Toss them in a tsp of olive oil, salt/pepper/herbs to taste and place them on a cookie sheet to roast for a quick 10 minutes. I LOVE grape tomatoes and shallots because they're sweet and really quick to roast. You can ALWAYS sauté your veggies or add them in raw!
- While that’s happening, whisk about two eggs/day in a bowl
- Lightly oil either a square or rectangular pan. Assume you'll get 4 servings in a square pan and 6 servings in a rectangular pan so you can use 8 or 12 eggs respectively. You can also use 1-2 cartons of egg whites (honestly it’s all about what fits into your baking pan.)
- Once the veggies are done, spread them out into your pan and top it off with your eggs. Turn the oven down to 375
- Bake for 30-35 minutes
- Measure out about 1 cup Greek yogurt (% of fat is up to you!)
- Stir in 1/2 to 1 cup of your choice of berries mixed in. Hot tip: One of my favorite former clients Kelly loved putting in frozen berries in for texture
- For extra crunch (and if you think you'll need more bulk to stay fuller longer, add in 1/4 cup of low-sugar granola or nuts. These are two items that are EASILY over-served and calorie-dense so I'll say it again: Measure it. You can even stir in chia seeds for some good fiber and omega-3s!
NOTE: I am typically vehemently against cereal but have introduced it into my life this year for time-restraint reasons. Traveling for conferences and meetings over the years has taught me that I prefer eating breakfast in my room while I get ready AND it saves me a bunch of money!
- Fill a cereal bowl and spoon (which you can get from guest services) with Kashi Go Lean. I'll tell you why I choose this specifically below
- Mix in whatever milk you choose
- Cut up a banana to put in the bowl (which reminds me of eating Cheerios and bananas as a kid)
- Enjoy! If you want a bigger boost of protein you can even mix in some unflavored collagen protein powder
- Kashi Go Lean includes 9g of protein, 13g of fiber (and relatively low sugar) and your banana adds in tons of other vitamins and minerals
Do you have a favorite healthy recipe for Meal #1? Share in the comments below!