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Last Updated on May 21, 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

                                          More by this author

                                          Katelyn Delaney

                                          Owner of Revifi -- Fitness Training & Life Coaching

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                                          1 The Top Fad Diets That Are Actually Worth the Hype 2 20 Easy and Healthy Breakfast Recipes for Rush Mornings 3 5 Simple Ways to Relieve Stress Effectively 4 10 Easy Ways To Practice Mindfulness 5 3 Reasons Why Mental Health Is So Important

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                                          Last Updated on May 21, 2020

                                          The Top Fad Diets That Are Actually Worth the Hype

                                          The Top Fad Diets That Are Actually Worth the Hype

                                          You have probably seen enough fad diets to last a lifetime. Many have become popular overnight and left just as quickly.

                                          Some fad diets, though, have actually passed the test of time and are making some headway in the nutritional world.

                                          Outlined below are four fad diets that are actually beneficial for your health and wellness. Read on to find out why you should consider adopting one (or more) of these healthy eating styles today.

                                          An important concept you should keep in mind is to disregard the term “diet” as it is typically used. The word diet implies the idea of restriction and removal. Instead, think of the word diet in this context as a healthy eating lifestyle.

                                          Let’s take a look at some of these healthy eating lifestyles that have been categorized, by no fault of their own, as fad diets.

                                          1. The Paleo Diet

                                          The paleo diet, or ancestral eating, is simply eating the way your paleolithic ancestors would have up to 10,000 years ago, or when the agriculture age began.

                                          The advantage now is you don’t have to do this in a loin cloth, unless you want to… The focus of this diet is proteins, vegetables, some fruits, nuts and seeds and some healthy fats.

                                          In the paleo diet, there aren’t any grains, starchy carbohydrates, sugars, or dairy.

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                                          How Your Health Can Change With Paleo

                                          The paleo diet is a good way to keep your blood sugar under control. It can also have a positive effect on type 2 diabetes, and can lower your risk of cardiovascular disease.

                                          With this healthy eating lifestyle, people have also achieved good weight loss results and boast improved energy levels. [1]

                                          It’s not just what’s in the paleo diet that’s important, it’s what’s NOT in it. There aren’t any processed and manufactured foods, junk foods, artificial ingredients or chemical additives.

                                          Paleo is a way of eating that gets you more in tune with your body and, therefore, can provide a lot of benefits.

                                          2. Whole30

                                          The Whole30 diet is relatively new and owes its popularity to social media and the #Whole30 Instagram hashtag that allowed people to share and broadcast their success with the diet.

                                          With Whole30 you are taking 30 days and focusing on nutritious whole foods such as meats, nuts and seeds, seafood, eggs, vegetables, and fruits.

                                          During the month you are eliminating:

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                                          • sugar
                                          • alcohol
                                          • legumes
                                          • grains
                                          • dairy
                                          • soy

                                          Whole30 is similar to paleo, but it goes a bit further eliminating sweeteners such as honey or maple syrup.

                                          At the end of the 30 days, you strategically reintroduce those eliminated foods back into your diet to discover any possibility of health consequences from them or even potential food allergies.

                                          Finding Out How Food Impacts You

                                          Most people eat the same things so often and may not realize that certain foods are causing health consequences, as they’ve become accustomed to feeling lethargic and run down.

                                          With Whole30 you get the chance to see how these foods may have a negative impact on your body. You’ll also reset your taste buds, which may have become desensitized from processed and artificial “foods” and excess salt.

                                          This diet will help you regain your love of food… in a healthy way!

                                          3. The Mediterranean Diet

                                          The Mediterranean diet has been at the top of the list as a very effective diet for some time now.

                                          For people in countries like Italy or Greece, this has simply been a normal way of life–along with higher activity levels, sunlight exposure, proximity to water, and lower stress.

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                                          With the Mediterranean diet, the focus is on heart-healthy foods. It looks like this:

                                          • Fruits & vegetables
                                          • Whole grains
                                          • Legumes & nuts
                                          • Replacing butter with olive oil
                                          • Using herbs and spices instead of salt
                                          • Eating fish and poultry at least twice a week
                                          • Moderate amounts of red wine

                                          Help Your Heart & Overall Health With A Mediterranean Diet

                                          Information from the Mayo Clinic shows that this diet reduces heart disease and lowers your “bad” LDL cholesterol. Studies involving 1.5 million people demonstrated that the Mediterranean diet was associated with a reduced risk of cardiovascular mortality, along with overall mortality. [2]

                                          With all these benefits, this is definitely a “fad diet” that’s worth the hype.

                                          4. The Alkaline Diet

                                          The alkaline diet is about changing the foods you eat so that you put your body into an alkaline state and out of an acidic state. When your body is too far on the acidic side it can result in a condition called acidosis. This can lead to issues in your body such as upset stomach, breathing difficulties, headaches, weakness and, fatigue. In extreme cases, it can result in shock, coma, or death.

                                          The goal is to get your body in a more alkaline state, which results in overall better health. The focus is on including alkaline boosting foods such as fruits, nuts, vegetables, and legumes. You’re also wanting to reduce acidic foods such as low quality beef and poultry, dairy, eggs, grains, and alcohol.

                                          Pros & Cons With The Alkaline Diet

                                          The benefits that come from this way of eating is that reduction in inferior quality foods, processed items and alcohol. You may feel improved energy levels, mental clarity and even better joint health.

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                                          People also report weight loss but again this may come from the reduction in calories from junk and processed foods but this is not a bad thing at all.

                                          One con with this diet is that the pH value of the food you eat might not have an impact on blood pH, as your body is able to balance this pretty well on a day-to-day basis.

                                          Follow These Fads for Better Health and Wellness

                                          There can be a danger in categorizing things as a fad diet because fads come and go. People are always looking for the next big thing or a quick fix.

                                          The four examples above buck that status quo. These diets, though mainstream, actually can give you benefits and aren’t going to go away anytime soon because they work.

                                          What makes these diets special is that they boast real whole foods and the eliminate processed and manufactured junk.

                                          The Big Takeaway:

                                          Whatever way you choose to eat, the focus needs to be on whole unprocessed foods. Look for the cleanest, local and most natural things you can find for the benefit of your overall health and wellness. Your body and mind will thank you.

                                          Featured photo credit: Dan Gold via unsplash.com

                                          Reference

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