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Last Updated on December 8, 2020

20 Easy and Healthy Breakfast Recipes for Rush Mornings

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!

                                          More Easy Healthy Recipes

                                          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 January 14, 2021

                                          How to Create a Healthy Meal Plan for the Week

                                          How to Create a Healthy Meal Plan for the Week

                                          Meal plans are a great way to cut down waste, make shopping for food quicker and easier, and help you to stick to healthy choices. But where do you start? What makes a healthy meal plan for the week, and how do you know what to include?

                                          Firstly, there is no healthy meal plan that works for everyone. At different stages of your life, you will need different levels of nutrients, but there are some general principles that you can follow, and then adjust as necessary. Here’s how to create a healthy meal plan for the week.

                                          The Backbone of Your Healthy Meal Plan

                                          For the vast majority of adults, these practical tips should be the backbone of your meal plan:

                                          • A range of fruits and vegetables
                                          • Whole grain carbohydrates (brown rice, brown bread, millet, bulgar wheat, etc)
                                          • Fermented food such as kefir, kimchi, and sauerkraut
                                          • Unsaturated fats such as extra virgin olive oil, rapeseed oil, avocados, and nuts
                                          • Two portions of oily fish such as salmon per week (or nuts and seeds if you don’t eat fish)
                                          • A handful of nuts and seeds a day
                                          • Aim for 30g of fiber a day
                                          • Eat a range of beans and pulses (such as chickpeas, kidney beans, black beans, and lentils)
                                          • Drink approximately 8 glasses of water a day[1]

                                          Calorie Counting

                                          A calorie is the energy required to raise the temperature of 1g water from 14.5 to 15.5°Celsius. This is calculated in a laboratory, by burning the food. However, the food is not “burnt” in our bodies, and people’s metabolism and energy expenditure vary, so it’s a very rough estimate.

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                                          The absorption and, therefore, how much energy is available for you to use, is also affected by how the food is processed. An example of this is sweetcorn. If you grind it down into a powder and make a tortilla, you will absorb far more calories than if you eat whole sweetcorn kernels. Instead, you will see most of the kernels untouched, in the toilet!

                                          Another concern with calories is that instead of thinking about nutrient quality, it promotes prioritizing quantity. For example, there is a huge difference in the number of nutrients you could consume in 500 calories of fruit and vegetables, versus 500 calories of ice cream.

                                          Also the number of calories you need varies according to so many factors, such as age, gender, lifestyle, and activity level, that it is hard to accurately predict exactly how many you need. Instead, I prefer to recommend a general principle of how to balance your plate and a reminder to eat mindfully when you are physically hungry, not because of an emotional trigger.

                                          How to Balance Your Plate

                                          When thinking of your healthy meal plan, for each meal your plate should contain approximately:

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                                          • Fruit and vegetables (1/2 plate)
                                          • Whole grains (1/4 plate)
                                          • Lean protein (1/4 plate)
                                          • A spoon of unsaturated oil

                                          This will help you when you think of each meal to work out what to include and approximate portion sizes.

                                          An Example Day

                                          Breakfast

                                          • Overnight oats, with chia seeds, quinoa and milk or fortified plant based milk
                                          • A piece of fruit

                                          Snack

                                          • A handful of mixed nuts

                                          Lunch

                                          • Grilled tofu with a mixed salad and bulgar wheat
                                          • A piece of fruit

                                          Snack

                                          • Apple slices with nut butter

                                          Dinner

                                          • Chicken / tofu / salmon with miso brown rice and spring greens
                                          • OR vegetable curry, daal, and brown rice
                                          • OR stuffed aubergine with mixed vegetables and millet or quinoa
                                          • A piece of fruit

                                          How to Adjust Your Meal Plan

                                          There are certain phases when more or less nutrients are needed, so it is important to consider your changing needs.

                                          When You’re Pregnant

                                          During your pregnancy, you should limit oily fish to once a week, and only 2 tuna steaks or 4 medium sized cans of tuna per week, because of the risk of pollution.

                                          You should also avoid the following food groups:

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                                          • Raw or undercooked eggs
                                          • Unpasteurized cheese
                                          • Raw or undercooked meat
                                          • Pâté
                                          • Swordfish, shark, and marlin
                                          • Homemade ice-cream with raw egg
                                          • Soft-serve ice cream from vans or kiosks
                                          • Vitamin A supplements
                                          • Liquorice root
                                          • Alcohol

                                          When You’re Breastfeeding

                                          While you are breastfeeding, your body needs more calcium (1250mg), selenium (70mcg), and iodine (200mcg). Ensure that you include these in your meal plan.

                                          When Going Through Menopause

                                          Menopause

                                          changes your long-term risk of disease, so it is important to focus on items that help support bone and heart health. The framework above already sets out a diet to support long term heart health, but for bone health aim for:

                                          • 1200mg calcium per day
                                          • High-quality protein at every meal
                                          • Foods rich in vitamin K
                                          • Foods rich in phosphorus
                                          • Foods rich in magnesium

                                          Organizing Your Shopping

                                          Once you have completed your healthy meal plan for the week, you can save the ingredients that you regularly need to an online shopping list, in order to make repeat ordering simpler. Some recipe books also now have a QR code so that you can easily synchronize the ingredients needed with your online shopping.

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                                          Try to eat seasonal fruit and vegetables where possible, but canned beans, frozen, dried, and freeze dried fruit make great substitutes for fresh, retaining most of the nutrients.

                                          Final Thoughts

                                          Creating a healthy meal plan for the week may be daunting at first, but once you get the hang of it, it’ll become a fun addition to your weekly planning, and one that will ultimately improve your overall lifestyle. Try to use the general feedback above and adapt it to your own specific needs. Enjoy looking for new and exciting recipes to include in your plan!

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                                          Featured photo credit: Ello via unsplash.com

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