We all know how important is to have breakfast. It’s important, however, we chose not to have one pretty frequently. Are you one of those people that get up in the morning, make yourself a coffee, and then go to work? If you had recipes for quick and easy breakfast prep, would you do it?
Breakfast is this one important energy burst that helps you to get yourself to your mornings, morning workouts, or just…feel good. I’ve heard from lots of people to actually use the lack of motivation to prepare breakfast as a reason to do fasting.
Like, how could you use your laziness to motivate your reasoning not to eat? It sounds counter-intuitive at least to me. Yet, it’s a hyped way to maintain weight or even lose weight nowadays. I wouldn’t argue if it’s a healthy way to do it as there’s lots of research on the topic but none of it looks promising enough to me.
Why is it hard to prepare breakfast?
From when I was in 1st grade, I was told that I shouldn’t leave the house without breakfast. Fruits, a sandwich, whatever I could prepare myself before going to school. I never questioned this and always prepared breakfast.
At some stage at the university, I became distracted with work and study, so eating, in general, wasn’t something I was focused on. Or sleeping, actually, but you’re well familiar with how that works.
Usually, we make excuses which are pure laziness on our side, as it works with everything. However, if we prepare breakfast in advance, things are a tad easier. Again, it’s how it works with meal prep in general.
Why should you prepare breakfast in advance?
In today’s busy world, we usually don’t have time for anything. We often don’t have time for ourselves. We are usually searching in Google for quick and easy breakfast recipes, but we rarely do the work of actually preparing that food.
By doing the food prep in advance, you ensure that when the time comes, you will have something to consume. If you dedicate 20 mins twice a week, you would have breakfast for the whole week. Does it sound hard? I bet it doesn’t!
There are lots of quick and easy recipes for breakfast, lunch, dinner, snacks, everything. I’ll share my favorite breakfast recipes here, but keep in mind that food prep isn’t something valid only for breakfast. It’s something you can do with every other meal. The moment you get used to the concept of meal prep, you would see how easier it is despite your busy schedule.
My favorite quick and easy breakfast recipes
These are my favorite quick and easy breakfast recipes that I like to use on a rotational principle. The idea is to get a variety of ingredients in the mix – this way your body would benefit from the different nutrients.
To me, a quick and easy recipe for breakfast or pretty much any meal means that it should take no more than 20-30 mins preparation for at least 3-4 days in advance. This way I’m sure that if I prepare this on Sunday afternoon, I’ll need to think about breakfast on Friday.
All of these recipes contain ingredients that you can easily find in any store. I’m not adding any sugar or sweeteners in addition to the ingredients/products in the meals themselves. This way I’m trying to avoid empty calories or just too much sugar and fats.
Okay, let’s begin with the recipes.
This one is probably among the ones that I love the most, delivers enough variety, and is nutrient-rich.
- Milk – 500ml (2-3% fat or low fat, whatever you prefer)
- Chia seeds – 100g
- Oats – 80-100g (it works best with finely ground oats)
- Cocoa (powder, as natural and pure as you can find)
- Fruits (banana, apples, berries…)
- Whey protein (optional)
- Tahini – 1tbsp (peanut, almond…)
- Mix the chia, seeds, oats, cinnamon, and cocoa in a large bowl (something you would use for salad is usually good enough).
- Stir with a spoon, so that everything mixes well
- Add the milk
- Stir well and put the bowl with the chia pudding in the fridge for 1.5-2 hours
- After 1.5-2 hours, stir the chia pudding again and leave it in the fridge overnight or for another 2-3 hours
- Split into 4 portions, store in jars or another kind of storage container with a lid
- Slice a banana, split it between the 4 portions, add the berries and 1tbsp tahini and that’s it
Keep in mind that this chia pudding is with very high satiety. To avoid measuring quantities of chia, oats, etc, I basically mix them 1:5 with milk. This means 1 cup of chia seeds, about ⅔ cup of oats, and 5 cups of milk (I’m using a 150g mustard jar as a cup).
Store the chia pudding in the fridge for no more than 5-6 days. Since it is mostly milk, you risk for the milk to develop some bacteria and cause you digestion troubles. Also, the chia pudding needs to be more on the liquid side when after 5-6 hours in the fridge. This way the chia pudding is easier for digestion.
Boiled eggs and vegetables
This one is pretty straightforward. I love it because it’s easier to prepare than the chia pudding, yet it contains lots of protein and other valuable nutrients.
- 10 eggs
- Vegetables: carrots, cucumbers, peppers
- Cottage cheese or hummus
- Smoked tuna fillet
- Boil the eggs for 7 mins
- Slice the veggies in a way that you could easily store them
- When the eggs are done, peel the shells off
- Store the eggs and the veggies in a container and keep them in the fridge till consumption
- Use the hummus/cottage as a dip and add the smoked tuna
This one will give you enough variety with relatively small effort on your side. When it’s time for breakfast, you just open the fridge and you’re done. Use the cottage cheese/hummus as a dip and you would get a bit of a different flavor from your breakfast.
I love this one as it’s a quick and easy breakfast recipe and with less than 15 mins effort you’re good to go for 3-4 days. Keep in mind that as it is with the chia pudding, those eggs need to be gone in less than a week, otherwise you may risk your stomach.
Rice rolls crackers with…everything
I usually prepare this one in the morning right before breakfast, but it could easily be prepared in advance. It gives lots of variety and can be done in so many ways, that I can’t even count here. Feel free to use your imagination with this one!
- Rice rolls crackers
- Cottage cheese
- Tahini (almond, peanut…)
- 1 banana
- I’m usually having breakfast with 6 rice rolls crackers. Half of them are smeared with cottage cheese, the other half with tahini
- Peel the avocado, slice it, and spread it across the 3 cottage cheese crackers
- Peel the banana, slice it, and spread it across the 3 tahini crackers
I usually add a bit of black pepper to the avocado crackers, just for more flavor.
With this recipe, you can do quite a lot in terms of flavor and variety. You can add tomatoes, hummus, smoked tuna fillet,…the possibilities are endless. As long as you are keeping it real with the ingredients and avoid too much sugar with the meal, it’s all good.
These quick and easy breakfast recipes helped me in my fitness journey
When I started my fitness and health journey, I was anxious about what I’m going to have for breakfast and snacks. I wasn’t sure what exactly I’m going to eat and how I’m going to exclude bread from my breakfast. In general, I wasn’t eating bread at all, except for breakfast.
Well, with these quick and easy breakfast recipes, I actually succeeded in losing weight. Since these recipes are quick and easy, I almost never skip breakfast now. They provide enough variety, they are all with high satiety, so I feel full for at least a few hours and are easy to prepare.
Do you skip breakfast? If not, what are you having for breakfast? Share your recipes with us!
Featured image credits: Burst