Advertising
Advertising

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!

    Advertising

    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!

            Advertising

            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.

                      Advertising

                      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

                                Advertising

                                  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

                                          Will a Weight Loss Cleanse Really Improve Your Health? How to Find Weight Loss Meal Plans That Work for You how to start exercising How to Start Exercising Right Now (And Stick to It) 11 Amazing Health Benefits of Garlic (Backed by Science) How to Plan for a Healthy Diet for Weight Loss

                                          Trending in Health

                                          1 Will a Weight Loss Cleanse Really Improve Your Health? 2 Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack) 3 8 Best Teas for Weight Loss and Fat Burning 4 The Effects of Stress on Your Body And Mind (You Never Knew) 5 7 Signs You’re Burnt out (And How to Bounce Back)

                                          Read Next

                                          Advertising
                                          Advertising
                                          Advertising

                                          Last Updated on October 13, 2020

                                          How to Spot a Burnout And Overcome It Fast

                                          How to Spot a Burnout And Overcome It Fast

                                          Burnout at work is an issue that most people who suffer from it, suffer unknowingly.

                                          Have you ever felt that you can’t start an assignment, have an immense urge to Netflix binge, or couldn’t get yourself to wake up on time even though you have a lot on your plate? The cause for these might be burnout.

                                          According to Deloitte’s report, “many companies may not be doing enough to minimize burnout.” This is to say that the responsibility is not only on the employee. According to that report, nearly 70 percent of professionals feel their employers are not doing enough to prevent or alleviate burnout within their organization, and they definitely should.[1]

                                          Too many companies don’t invest enough in creating a positive environment. One out of five (21%) said that their company does not offer any programs or initiatives to prevent or alleviate burnout. It is the culture, not the fancy well-being programs that would probably do the best work.

                                          This is a significant problem for individuals and companies, and it’s also an issue on a macro level. A Stanford University research found that more than 120,000 deaths per year, and approximately 5%–8% of annual healthcare costs, are associated with the way U.S. companies manage their workforces.[2]

                                          It is both the employee and the employer’s responsibility—and the latter can certainly take more responsibility.

                                          In this article, I’ll guide you on how to know if you suffer from burnout and, more importantly, what you can do about it.

                                          Who Are Prone to Burning Out?

                                          For starters, it is a good thing to know that you’re in good company. According to a Gallup poll, 23% (of 7,500 surveyed) expressed burnout more often than not. Additionally, 44% felt it sometimes. Nearly 50% of social entrepreneurs who attended the World Economic Forum’s Annual Meeting in 2018 reported having struggled with burnout and depression at some point.[3]

                                          According to Statista (2017), 13% of adults reported having problems unwinding in the evenings and weekends. According to a Deloitte survey (consisting of 1,000 full-time U.S. employees), 77% of respondents said that they have experienced employee burnout at their current job.[4]

                                          Advertising

                                          Burnout is not only an issue of the spoiled first-world. Rather, it is a serious matter that must be taken care of appropriately. It affects so many people, and its impacts are just too significant to be ignored.

                                          Some occupations are more prone to burnout, such as people who deeply care about their jobs more than others. According to the Harvard Business Review, “Passion-driven and caregiving roles such as doctors and nurses are some of the most susceptible to burnout.”

                                          The consequences can have life or death ramifications as “suicide rates among caregivers are dramatically higher than that of the general public—40% higher for men and 130% higher for women”. It is also the case for teachers, non-profit workers, and leaders of all kinds.[5]

                                          Deloitte’s survey also found that 91% say that they have an unmanageable amount of stress or frustration. Heck, 83% even say that it can negatively impact their relationships. Millennials are slightly more impacted by burnout (84% of Gen Y vs. 77% in other generations).

                                          What Is Burnout Syndrome?

                                          So, what is it, exactly? Burnout was officially included in the International Classification of Diseases (ICD-11) and is an occupational phenomenon.

                                          According to the World Health Organization, burnout includes three dimensions:[6]

                                          1. Feelings of energy depletion or exhaustion;
                                          2. Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job;
                                          3. Reduced professional efficacy.

                                          The 5 Stages of Burnout

                                          At this point, you must have a clue if you’re at risk of burnout. There are different methods for understanding where you are on the burnout syndrome scale, and one of the most common ones is the “five stages method.”

                                          1. Honeymoon Phase

                                          As you may remember If you’ve gotten married, there’s always the honeymoon phase. You’re so happy and feel almost invincible. You love your spouse and at this stage, you’re very excited about everything. It’s the same when it comes to taking on a new job or role or starting a new business.

                                          At first, most of the time, you’re hyper-motivated. Although you might be able to notice signs of potential future burnout, in most cases, you might ignore them. You’re highly productive, super motivated, creative, and accept (and take) responsibility.

                                          Advertising

                                          The honeymoon phase is critical because if you plant the seeds of good mental health and coping strategies, you can stay at this phase for extended periods.

                                          2. Onset of Stress

                                          Let’s continue with the wedding metaphor. Now that you’re happily married for some time, you might start noticing certain issues with your spouse that you don’t like. You might have seen them before, but now they take up more space in your life.

                                          You might be less optimistic and feel signs of stress or minor symptoms of physical or emotional fatigue at work. Your productivity reduces, and you think that your motivation is lower.

                                          3. Chronic Stress

                                          Let’s hope you don’t get there in your marriage, but unfortunately, some people get there. At this stage, your stress level is consistently high, and the other symptoms of stage 2 persist.

                                          At this point, you start missing deadlines, your sleep quality is low, and you’re resentful and cynical. Your caffeine consumption might be higher, and you’re increasingly unsatisfied.

                                          4. Burnout

                                          This is the point where you can’t go on unless there is a significant change in your workspace environment. You have a strong desire to move to another place, and clinical intervention is sometimes required.

                                          You feel neglected, your physical symptoms are increasing, and you get to a place where your stomach hurts daily. You might obsess over problems in your life or work and, generally speaking, you should treat yourself.

                                          5. Habitual Burnout

                                          This is the phase in which burnout is embedded in your life. You might experience chest pains or difficulty breathing, outbursts of anger or apathy, and physical symptoms of chronic fatigue.

                                          The Causes of Burnout

                                          So, now that we know how to identify our stage of burnout, we can move on to tackling its leading causes. According to the Gallup survey, the top burnout reasons are:[7]

                                          Advertising

                                          1. Getting unfair treatment at work – This is not always something that you can fully control. At the same time, you should remember that even if you’re not calling the shots, it doesn’t mean that you have to accept unfair treatment. The consequences mentioned above are just not worth it in most cases.
                                          2. Workload – Another leading cause of stress according to dozens of interviews conducted before writing the article. According to Statista, in 2017, 39% of workers said a heavy workload was their leading cause of stress. We live in a busy work environment, and we will share some tips on how to manage that.
                                          3. Not knowing your role – While not something you can fully control, you can, and probably should, take action to better define it with your boss.
                                          4. Inadequate communication and support from your manager – Like the others above, you can’t fully control that, but as we’ll soon share, you can take action to be in better control.
                                          5. Time pressure – As mentioned, motivated, passionate workers are more in danger of experiencing burnout. One of the reasons is that they’re pressuring themselves to do more, sometimes at the expense of their mental health. We’ll address how to work on that as well.

                                          How to Overcome a Burnout

                                          After going over the stages of burnout and the leading causes of becoming burned out, it might be a good time to let you know that there is a lot you can do to fight it head-on.

                                          However, let’s start with what you should not do. Burnout cannot be fixed by going on a vacation. It should be a long-term solution, implemented daily.

                                          According to Clockify (2019), these are the popular ways to avoid burnout:

                                          1. Focus on your family life – 60% of adults said that stable family life is key to avoiding burnout. Maintaining meaningful relationships in your life is proven to reduce stress (instead of having many unmeaningful relationships).
                                          2. Exercising comes in second, with 58% reporting that jogging, running, or doing any exercise significantly relieves stress. Even a relatively short walk might improve your body’s resilience to stress.
                                          3. Seek professional advice – 55% say they would turn to a professional. There are online websites where you can speak with professionals at reduced costs.

                                          Aside from the three most popular ways of avoiding burnout, you can also try the following:

                                          1. Improve Time Management

                                          Try understanding how you can use your time better and leave more time for relaxation. That’s easy to say (or write) but more challenging to implement. It would help if you started by prioritizing yourself. Understanding the connection between your values and your everyday tasks is a tremendous help. You can use proven methods to improve the relationship between your vision and goals to your daily life tasks’ lists. Check out the Horizons of Focus or V2MOM methods to get started.

                                          2. Use the P.L.E.A.S.E. Method

                                          The P.L.E.A.S.E. is a combination of things you should do to be at your best physically. It means Physical Illness (P.L.) prevention, Eat healthy (E), Avoid mood-altering drugs (A), Sleep well (S), and Exercise (E).

                                          3. Prioritize

                                          You don’t have to say yes to everything that comes across your way at work (or in other aspects of life). You’d be surprised how easy it can become once you start saying no. Some might even describe it as exhilarating.

                                          4. Let Your Brain rest

                                          Culturally, most of us are already wired to think that hard work is essential, and while that’s true in most cases, we sometimes forget that our brain needs to rest for it to recharge. Seven hours of sleep are essential (depending on your age). Meditation might be helpful, too.

                                          5. Pay Attention to Positive Events

                                          According to Therapistaid.com, we tend to focus on the bad things in our lives. However, by focusing on positive things, we can change our mindset. One way to practice this daily is by writing three good things about your life every morning or evening. It’s been scientifically proven that doing so for a few months can help rewire your brain.

                                          Advertising

                                          6. Take Some “You” Time

                                          A Netflix binge is not always good for you, but it might be in some cases. The better the leisure time is, the better you’ll feel in the long term. It’s usually better to read a book or start a new hobby that requires more cognitive skills than just lying on the couch. But as long as you feel good watching a movie, that might be a good start.

                                          7. New Technologies Might Be Helpful

                                          There are tons of self-help apps such as Fabulous, Headspace (meditation), Noom (diet and exercise), and others. They’re good to use, but you should also be careful not to run away from your problems only to watch social media for hours. It’s not real, and no one’s life is perfect (even if their Facebook or Instagram feeds might seem so). You should also be aware not to be in an “always-on” mindset.

                                          Bottom Line

                                          Whether you’re at the first or the fifth stage of the burnout phases, the goal of this article is to show you that there are always ways to fight it. The first thing is self-awareness—knowing that there’s a problem. The second step is to decide what to do about it.

                                          You can also consider using Lifehack’s community. You’re more than welcome to share your burnout story on our Facebook page.

                                          Bonus: Rebound from Burnout in 8 Hours

                                          Watch what you can do to rebound from burnout quickly in this episode of The Lifehack Show:

                                          https://youtu.be/MNnyqQWK_zg

                                          Featured photo credit: Lechon Kirb via unsplash.com

                                          Reference

                                          Read Next