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Posted on 11-17-2016

Quick and Easy Weekday Breakfasts Ideas

From Our Rochester Weight Loss Specialist

Our Rochester Weight Loss Specialist encourages eating breakfast daily. Breakfast gives you an energy boost to kick off your day and helps keep your hunger in check. What you eat for breakfast sets the tone for the whole day so create a habit of eating something healthy each morning. A donut or bagel for breakfast will initially raise your blood sugar very rapidly. But just as rapidly, your blood sugar will plummet causing a drop in energy and subsequent increased hunger.

Because time is often rushed in the morning, plan ahead. Try spending some time on Sunday planning several days’ worth of breakfasts.

  • A great breakfast is Mini Breakfast Quiches. These are made in muffin tins and include eggs and vegetables. Check out my recipe at www.thenursenutritionist.com/recipes. Two mini quiches are a perfect amount of protein and carbohydrates (vegetables).  
  • Bag your smoothies by putting ½ cup of berries, 4 oz of plain yogurt, and 1 tablespoon of flaxseeds in a baggie and pop them in the freezer. Toss one in the blender with ice cubes, water (or coconut milk), 1 scoop Ultra Meal powder (optional), blend and enjoy.
  • Put 2 tablespoons of chia seeds in 8 oz of water. Leave in the refrigerator overnight. In the morning, it will be nice and thick. Take out half of it and add 1 scoop Ultra Meal powder for a delightful chia breakfast pudding.
  • Make a big pot or crockpot of steel cut oats.  Put the cooked oats in plastic baggies and freeze.  In the morning, take the oatmeal out of the baggie and defrost with a little water in the microwave. Add some berries or chopped nuts with a little cinnamon.
  • Try plain Greek yogurt or cottage cheese with a little stevia, cinnamon or vanilla extract. Add ½ cup of fruit and some chopped nuts or unsweetened granola.
  • Eggs are a perfect protein. Two scrambled eggs with chopped vegetables or hard boiled eggs (Egglands Best has them available already hard boiled) with some fruit is a simple healthy breakfast.
  • Dinner leftovers are some of my favorite breakfasts. A warm soup, chili or stew will have all the protein and carbohydrates you need to start the day.   
  • An apple with 1-2 tablespoons nut butter is quick, easy and filling.

Remember the old saying, eat breakfast like a king, lunch like a prince, and dinner like a pauper. Of course, I don’t advocate this exactly, but the importance of a healthy breakfast can’t be over stated. With these simple and quick choices, skipping breakfast hopefully will be a thing of the past.

Nutritional Counseling in Webster

Barb Goshorn, The Nurse Nutritionist, offers nutritional counseling in Webster to those interested in positive health promotion as well as those with food related illnesses.

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