Meal Planning Toolkit: Breakfast
Fueling up for the day, helps with concentration and improves energy levels! Think simple!
Some Key Tips to Get You Started:
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Eat a wide variety of nutrient-rich foods. Each food contains a different mix of nutrients -- variety is the key to getting the nutrients you need. |
Try to include a little carbohydrate, protein, and fat in every meal. (Fat usually comes with protein, so you don't always need added fat.) |
| Enjoy whole grains, fruits and vegetables daily. | Schedule regular meals -- skipping meals often leads to feeling overly hungry and less nutrient-dense choices |
| Remember to include some satisfying foods into your day! | Planning ahead always helps! |
Why Breakfast?
Starting your day without breakfast is like trying to start a car without gas: It just doesn’t work. Missing breakfast can result in low energy and make it difficult to concentrate throughout the morning.
Protein at Breakfast
The addition of fiber, protein and a small amount of fat to the traditional carbohydrate-rich breakfast will provide sustainable energy that will last throughout the morning.
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Here are a few ideas to get you started.
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Low fat cottage cheese
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Nut butters (peanut, almond)
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Whole egg(s)
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Egg whites
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Small handful nuts (almonds, walnuts, pecans)
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Pumpkin seeds
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Sunflower seeds
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Low-fat cheese, lean meat, fish, or poultry
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Tofu
Cereal for Fuel and Fiber
Cereal can make a wonderful fiber-packed breakfast or snack. Use these tips to get the most out of the cereal you buy:
On the Nutrition Facts label look for:
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10 grams of sugar or less per serving
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4 grams of fiber or more per serving
Smoothies
Smoothies are a quick and easy source of substantial nutrition. They can be used a part of a healthful breakfast, as a snack, or even as dessert. The directions are easy -- put ingredients in the blender and blend until smooth – and the combinations are endless.
Choose 3-4 and blend; make sure you always choose a fluid.
| FLUID (1 CUP) | FRUIT (1-1 1/2 CUPS) | VEGGIE | PROTEIN |
|---|---|---|---|
| Almond Milk | Fresh Berries | Fresh or frozen spinach | Nuts/seeds: almonds, chia seeds, flaxseeds, etc |
| Cow's Milk | Frozen Banana | Fresh Kale | Nut/seed Butters (almond, peanut, sunflower, etc) |
| Soy Milk (Regular or Chocolate) | Canned Fruit (drained) | Frozen riced cauliflower | Protein Powders: whey, soy, collagen, pea protein, etc. |
| Drinkable Yogurts | Frozen pineapples, mango and/or peaches | Shredded Carrots | Hemp Hearts |
| Fruit Juice | Frozen mixed fruit |
Example Smoothie combos:
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Once container 6-8oz vanilla drinkable yogurt + ½ frozen banana + frozen peaches + handful fresh spinach
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1 cup almond milk + 1 frozen banana + ½ cup frozen riced cauliflower + chocolate protein powder
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1 cup soy milk + 1 cup frozen mixed fruit + handful of kale + 1-2 tablespoons almond butter
Almost-Instant Breakfasts
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Yogurt Parfait: yogurt, fruit, flax or granola and a few nuts
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Peanut Butter and Banana Sandwich on whole grain bread
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Breakfast or protein bar
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Cottage cheese, fruit and a bit of granola
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Whole grain pita bread filled cheese, warm up and then fill with avocado slices & salsa
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Whole grain toast with cream cheese, tomato and a slice of turkey