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Last Updated on December 8, 2020

20 Easy and Healthy Breakfast Recipes for Rush Mornings

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20 Easy and Healthy Breakfast Recipes for Rush Mornings

If you’ve ever been frustrated by a busy morning, you’re in good company! Too many healthy habits have been broken by the chaos of running out the door to work. I’m sure you know what I’m talking about!

The truth of the matter is that we’ve all been there. We’ve all made a healthy resolution at one point only to have it squashed by a chaotic schedule!

The truth is that how your morning goes affects how the rest of your day will go. That being said, if you indulge in a quick morning of skipping breakfast or grabbing fast food, healthy habits will be harder to keep later in the day.

So, what can a busy professional do about this? Does it mean having to choose between work or health?

Absolutely not! The key is to find what works for your schedule and what is most enjoyable. Longevity is key!

Given this, you have three options:

1. Meal Preparation

This is a great option! However, if you find yourself running out the door on an empty stomach, chances are even finding the time to meal prep is a struggle! It’s an option, but it isn’t feasible for a working person.

2. Pick up Healthy Food

This might sound like a good idea, but it does present a couple of problems.

First, sometimes it’s not feasible to pick up food, especially healthy orders. With the time it takes to drive there, wait in line, wait for the order, and pick up the food, you might as well have just made that item at home.

Secondly, it’s hard to trust our instincts. When we’re stressed and in a rush, our primal brains tend to want the most satisfying and dopamine boosting items (i.e., sugary and fatty foods). Truthfully, when just starting a habit, it can be hard to choose a healthy option over a cheesy bacon mc-muffin.

3. Find Quick and Accessible Meals

This leads us to the third option: find breakfasts that are easy to make for your busy schedule.

This one is probably the most appealing. If you have delicious options to throw together in 5 minutes or less, then your chances of sticking to health long term will go up! Convenience and enjoyment is a huge factor in being able to stick to a habit long-term.

Thankfully, this is the habit that I’m here to help with! With these recipes, you can make an enjoyable morning routine that will set you up for success in 5 minutes or less!

1. Grain-Free Egg in a Hole

    First on this list of easy healthy breakfast recipes is the grain-free egg in a hole. Egg in a hole has always been one of my favorite breakfasts! However, this one takes it to a whole new level for those trying to follow a keto or paleo lifestyle! It’s delicious, quick, and extremely healthy!

    A little trick is that you can even pre-slice the bell pepper for a faster morning!

    Check out the recipe here!

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    2. Shakshuka

      Okay, let’s start with this: what on earth is shakshuka, and why should you add it to your morning routine?

      It’s a North African and Middle Eastern dish that has since been adopted as a favorite all around the world! It’s essentially eggs poached in a rich tomato base.

      Let me tell you, this dish will not disappoint. It’s simple to make but absolutely gourmet tasting!

      While this version is a little more extravagant, some versions can take 5 minutes or less and consist of simply throwing eggs and tomato sauce in a pan to cook. It’s one I have definitely made on the go!

      Check out the recipe here!

      3. Protein Bites

        If you are more of a pre-make meal person, these protein bites will do the trick! The cool thing is that they are super easy to make. Once made, you can easily grab them on the go.

        Check out the recipe here!

        4. Chia Seed Pudding

          While this one might take a little bit of prep, it also tends to be one of the most efficient breakfasts out there.

          In the morning, all it requires is a quick toss and mix of chia seed, almond milk, and some type of sweetener. Then, you can simply grab it and go!

          Here is what I love about this breakfast. First, it’s extremely versatile. Based on the type of sweetener and milk you use, it can be keto, paleo, vegan, vegetarian, Atkins, etc. You name the diet and it will most likely fit into it.

          Secondly, it’s extremely good for you! Chia seeds aid in detoxification and contain high levels of omega-3. Meaning as a by-product, you will deal with less inflammation as a whole. It’s definitely one to toss in your fridge!

          Check out the recipe here!

          5. Gut Healing “Latte”

            If you think the above picture is coffee, then you are wrong. This is one of the easiest to make among easy healthy breakfast recipes.

            This Latte is made from a detoxifying blend of dandelion and herbs but mimics the taste of a latte! While it’s designed as a morning kick-start, a little collagen protein and MCT oil could make it a pretty substantial breakfast!

            My suggestion? Give it a go and tweak it to your needs! You’ll get the coziness of coffee while simultaneously helping crush those caffeine habits.

            Check out the recipe here!

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            6. Overnight Oats

              This breakfast mimics Chia-pudding in many different ways – it’s easy to make. You just toss all the ingredients in a jar, it does the work for you overnight, and in the morning you can grab and go.

              The difference is that the oats provide a more carb-heavy kickstart to your morning. If you’re one who needs an extra carb-boost to keep you focused or if you lift in the morning, this would be a good option for you!

              The easiest way to make these is to make a few several days at a time, so you will have several quick breakfasts from only a short investment of time.

              Check out the recipe here!

              7. Berry Smoothie Bowl

                Who doesn’t like a good smoothie bowl? The cool thing is that you can choose the fillings to match your goal.

                While this bowl is geared towards weight loss, there are others bowls out there that are hearty and amazing for building muscle! No matter what your goal, there is an option to get you there with this breakfast!

                Check out the recipe here!

                8. Microwave Breakfast in a Mug

                  This idea is awesome! 5 minutes in the microwave and you could have yourself an instant casserole!

                  While the ingredients might seem rather calorie-dense, it finishes out at 414 calories and 23 grams of protein making it a pretty balanced breakfast! If 5 minutes is all you got, then 5 minutes is all you need!

                  Check out the recipe here!

                  9. Avocado Toast

                    A list of easy healthy breakfast recipes wouldn’t be complete without avocado toast. Who doesn’t love a good avocado toast? It’s quick, easy, and totally gourmet!

                    Again, there’s a reason this is a staple. It’s quick and ridiculously delicious! Just a few ingredients and a few minutes are all you will need.

                    Check out the recipe here!

                    10. Baked Oatmeal

                      If you are looking for sweet easy healthy breakfast recipes, this might be the one you’re looking for.

                      I definitely have a bias with this one. My mom used to make baked oatmeal all the time when we were younger. There’s a perfect, simplistic taste to it that I’ve always loved! This version gives you all the taste without taking the time.

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                      Check out the recipe here!

                      11. Rice, Egg, and Avocado Bowl

                        This dish is originally called Tamago Kake Gohan. It’s absolutely delicious and super easy as long as you make a few adjustments!

                        The dish is made by putting an egg into hot rice and letting it cook from that. The result has a deliciously creamy texture! The trick is to buy pre-made rice for a quick morning. Then, all it takes is a quick microwave for a delicious meal!

                        Check out the recipe here!

                        12. Sweet Potato Taco

                          Who doesn’t adore a good taco!? This recipe is deliciously savory and perfect for a quick morning! Preroast the veggies, and all it takes is a quick toss together for a restaurant-style meal.

                          Check out the recipe here!

                          13. Smoothie in a Bag

                            Can you only spare one minute of prep? I’ve got you covered with this one! If you want easy healthy breakfast recipes involving fruits, then this one is for you.

                            A smoothie in a bag allows you to quickly toss the ingredients in a bag for a quick blend. It’s quite delicious and extremely fun. You’ll find some fun new recipes here too!

                            Check out the recipe here!

                            14. Avocado Bowl

                              If you’re looking for a quick and hearty breakfast, this one should do the trick! It’s a quick and keto meal designed to give you a morning boost and keep you full.

                              It’s ridiculously delicious! I can tell you that as well.

                              Check out the recipe here!

                              15. Honey Yogurt Parfait

                                If you love a good parfait, then you’ll be thrilled to see this! This healthy twist on a classic breakfast dessert will have you feeling fresh and satiated. The perk is that you’ll only need to carve out 5 minutes to make it!

                                Check out the recipe here!

                                16. Banana Split

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                                  Wait. Banana for breakfast? Yes, you read that right! A couple of swaps can actually make this dessert twist a perfect breakfast. It’s quick to make too!

                                  The base is  made from yogurt, which supplies you with all the protein you need and keeps its lower sugar. Still, you’ll feel like you are indulging in a dessert this breakfast!

                                  Check out the recipe here!

                                  17. Berry WaffleWich

                                     

                                    This recipe looks just as good as it tastes! What is a wafflewich you ask? It’s as simple as it sounds: a waffle sandwich. This is one of the most unique easy healthy breakfast recipes out there. The combination of its ingredients makes it a perfect solution for your morning commute!

                                    Check out the recipe here!

                                    18. Lighter Breakfast Knickerbocker Glory

                                      If the name throws you off, then you are in good company. It’s actually quite delicious though!

                                      If I were to try and describe it, I would tell you to imagine a 5-minute version of a parfait/sorbet/granola combo. If you’re not watering at the mouth yet, you will be once you try it!

                                      Check out the recipe here!

                                      19. Banana Pancakes

                                        This no-flour breakfast used banana as a base. When I first heard of these, I thought there was no way they would work. But they do, and they are delicious!

                                        It’s only made with 3 ingredients which makes it the most simple throw together breakfast!

                                        Check out the recipe here!

                                        20. Berry Omelette

                                          Have you ever wanting to try a sweet twist on a classic omelette? To be honest, I had never even thought of it previously. Yet somehow, this sweet breakfast works!

                                          This berry omelette is one of the easy healthy breakfast recipes that are high in protein. Thanks to the protein, you’ll be kept full all day while the berries will keep you full of energy till lunch. And of course, it’s all possible in just around 5 minutes!

                                          Check out the recipe here!

                                          Final Thoughts

                                          Go ahead and save these recipes for a time when you’re in a rush or send it to a friend. One of my favorite hacks is to always keep quick and healthy recipes on hand for busy moments. Have fun and keep pursuing your goals!

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                                          Featured photo credit: Brooke Lark via unsplash.com

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                                          Katelyn Delaney

                                          Owner of Revifi -- Fitness Training & Life Coaching

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                                          Published on August 24, 2021

                                          What Is a Whole Food Diet And Does It Really Work?

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                                          What Is a Whole Food Diet And Does It Really Work?

                                          I’ve been a dietitian now for a long time (more years than I care to mention), and if there’s one thing I know for sure, it’s that fad diets are best avoided. This is why I’m so pleased that whole food diets are being talked about more and more.

                                          Rather than a “diet,” I prefer to think of a whole food diet as a way of life. Eating this way is balanced, and it is a great way to support your all-around body health and longevity. Plus, it’s delicious and—in my opinion—not limiting either, which is a massive bonus.

                                          A well-balanced diet follows some fairly basic principles and, in essence, consists of plenty of the following:

                                          • Fruit
                                          • Vegetables
                                          • Whole grains
                                          • Lean protein
                                          • Nuts
                                          • Water

                                          This is essentially all a whole food diet is. Unfortunately, there isn’t an accepted definition of the whole food diet, which means that there are some highly restrictive versions around and some involve principles to frame your diet around rather than strict rules.

                                          Read on to learn more about the whole food diet as a framework for eating rather than a strict rule book of dos and don’ts that restricts your lifestyle.

                                          What Is a Whole Food Diet?

                                          By definition, a whole food diet consists of eating foods that are as close to their natural form as possible. It’s easy to get lost in a quagmire of organic, local, or pesticide-free, but a whole food diet is basically food in its most natural form. Obviously, spices can be ground and grains can be hulled, but you get the idea. You eat the whole food rather than what’s left after being refined or processed.

                                          In other words, it involves a lot of cooking because whole foods do not involve anything processed. That means no premade sauces, dips, or convenience foods like chocolate bars, sweets, or ready-meals. It also includes things like tinned vegetables and white bread.

                                          Why? Processed and convenience foods are often high in salt, saturated fat, and additives in comparison to anything homemade. Because of this, their toll on your overall health is higher.

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                                          Can Other Diets Also Be Whole Food Diets?

                                          Here’s where it gets confusing—yes, other diets can also be whole food diets. Eating a whole food diet is a lifestyle choice, but many other diets can exist within a whole foods construct. So, diets like the MIND Diet and Mediterranean Diet are also whole food diets.

                                          For example, here are the foods involved in the MIND Diet:[1]

                                          • Green, leafy vegetables five times a week
                                          • Five or more different colored fruits and vegetables every day.
                                          • Berries five times a week
                                          • Five or more servings of nuts a week
                                          • Olive oil five times a week
                                          • Whole grains five times a week
                                          • Oily fish twice a week or take an algae-based omega-3 supplement
                                          • Legumes and pulses five times a week
                                          • White meat/mix of plant-based proteins twice a week
                                          • Vitamin D supplement
                                          • Minimally processed foods
                                          • No more than one glass of wine a day
                                          • One or two coffee or tea a day max
                                          • Two liters of water a day

                                          That’s pretty much a whole food diet, right? As long as any meat or plant-based proteins are as unprocessed as possible, then it can be a whole food diet.

                                          Other diets, like a vegan diet, for instance, could be whole food diets or not. It really depends if processed foods are included. Some food substitutes are really heavily processed, so it’s important to read labels really carefully. But it’s only some, not all.

                                          And here’s where it gets woolly. If you don’t need to eliminate certain food groups for whatever reason—ethical, health, religion—then a whole food diet can be great. But if you do exclude certain foods, then it could be beneficial to include certain “processed” foods. This is to make sure that you don’t miss out on vital nutrients to keep you healthy.

                                          Processed Foods That Are Okay on a Whole Food Diet

                                          Many brands of cereals are fortified with B vitamins, which can be hard to come by on a plant-based diet.

                                          For example, vitamin B12 (needed for maintaining a healthy nervous system, energy, and mood-regulation), is largely found in animal sources. It is something that those on a plant-based diet need to keep an eye on, as studies show that around 20% of us are deficient. And we also know that 65% of vegans and vegetarians don’t take a B vitamin supplement.[2]

                                          So in that case, choosing a cereal fortified with B vitamins would be a good option, if done wisely. By that I mean use your discretion and check the labels, as many brands of cereals are packed with sugar and additives. But you can strategically choose minimally processed foods using a whole foods mentality.

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                                          As a rule of thumb, if there are any ingredients that you can’t pronounce, don’t understand, or sound artificial, they probably are best avoided.

                                          Benefits of a Whole Food Diet

                                          In a 2014 analysis by Yale University, they concluded that “a diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention.”[3]

                                          A diet rich in fruit and vegetables or other high-fiber foods like whole grains and nuts is really important in maintaining good long-term health and preventing health problems like diabetes and cancers. These kinds of foods also help our bodies to cope and control the effects of inflammation.

                                          In fact, one review from 2019 stated that “diets high in plant foods could potentially prevent several million premature deaths each year if adopted globally.”[4] This is a big endorsement for a whole food diet.

                                          Whole Foods and the Gut

                                          Whole foods are loaded with fibers that are sometimes lost during processing or refinement. Fiber is essential for a healthy gut because aside from its traditional “roughage” reputation, it also feeds the healthy bacteria in your gut, providing a whole host of other benefits.

                                          They also provide a lot of variety, which the gut loves. The more variety, the better. So, even though you might fall in love with certain recipes, it’s important to mix up the kinds of whole foods you eat to maintain a healthy gut. Aim for 30 different whole foods each week. It’s easier than you think!

                                          Whole Foods and the Brain

                                          The brain is a really hungry organ, and it uses 25% of the total energy you consume from your food. Everything it needs to function at its best is—you guessed it—a whole, unprocessed food.

                                          In fact, the best diet recommended for brain health is the MIND Diet. In one study, it was shown that people who follow the MIND diet closely had a 53% reduced rate of developing Alzheimer’s.[5]

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                                          Some of the best whole foods for the brain are:[6]

                                          • Oily fish
                                          • Nuts
                                          • Eggs
                                          • Berries
                                          • Broccoli
                                          • Whole grains

                                          Is It Easy to Follow a Whole Food Diet?

                                          Once you’ve got your head around having “ingredients” rather than “ready-to-eat” things in your kitchen cupboards, it’s actually very easy. The only issue is the lifestyle and habit changes that come along with it.

                                          It is very likely that for many people, following a totally, religiously whole food diet may be unattainable at least some of the time. For example, there are days where you don’t get time to make your lunch or if you want to enjoy social eating. Similarly, people who have young children or who are working more than one job are unlikely to be able to follow a whole food diet all of the time.

                                          Sometimes, we put ourselves under pressure to be as perfect as we can with diets like this, which can lead to an eating disorder called Orthorexia, which is a preoccupation with healthy eating.

                                          This means that following a whole food diet, in principle, can be healthy and accessible for some people but not for everyone. It also means that those with previous disordered eating, as always, need to avoid any form of dietary restriction or rules around their diet.

                                          Is a Whole Food Diet Boring?

                                          Absolutely not! The beauty of this way of eating is that there are barely any recipes that are off-limits. If you can make it yourself using natural ingredients, then it counts. So, dig out your recipe books and get familiar with your spice cupboard.

                                          Here’s my advice if you’re just starting: stock up on coconut milk and canned tomatoes. You’ll use them all the time in sauces.

                                          Best Hacks for Sticking With a Whole Food Diet

                                          Here are some tips to help you stick with a whole food diet and develop this lifestyle.

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                                          1. Practice Batch Cooking

                                          Especially in the beginning, if you’ve been used to eating more convenience-based or packaged foods, you’re likely to feel like you spend the majority of your life in the kitchen. So, I’d suggest getting your cookbooks out and planning around five things to make per week. If you make double, or even triple portions depending on your household, you’ll have enough quantity to last several meals.

                                          For example, his could be homemade granola. Make it once, and that’s breakfast sorted for a week. Whole food diet ingredients like oats, quinoa, buckwheat, nuts, and seeds are all delicious, and great nutritional resources to keep you feeling full until lunchtime.

                                          I also love to make big stews, sauces, and curries that can happily be reheated and added throughout the course of a few days.

                                          2. Make Your Own Convenience Foods

                                          Sticking to a new way of eating can be really difficult, especially for your willpower. So, it’s very important to make it as easy as possible for yourself.

                                          Pre-chop. Pre-chop. Pre-chop.

                                          If you’ve got a container of carrot sticks on hand or can happily munch on a few pieces of melon from the fridge, use those—it’s almost easier than grabbing something from a package. This can extend to your other vegetables, too. If you get your veg delivered or buy it from a market, choose a few things to slice after you wash them. That way, if you need a speedy lunch or a lazy dinner, it’ll be ready in minutes.

                                          Ready to Try a Whole Food Diet?

                                          If you’re looking to maximize your overall health, well-being, and vitality, I’d absolutely suggest a whole food diet. But, as with everything, it’s important to do what works for you and your own lifestyle.

                                          Featured photo credit: Louis Hansel – Restaurant Photographer via unsplash.com

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