A few blogs back, you read how planning ahead when packing lunches can help eliminate unwanted stress, putting time back in your day to do things you enjoy – like sitting down with family for a healthy, delicious meal!

It’s time to talk breakfast. Mornings are typically spent rushing around with a growling and unsatisfied stomach. Time is money so you need breakfast options that are quick, easy, filling, kid friendly and family approved!

Real talk: When it comes to breakfast options, the deciding factor for kids is sugar and for adults, convenience. These preferences and mindset make options like sugary cereals, Jimmy Dean breakfast sandwiches and coffee favorable. They’re scrumptious and even better, can be poured in a bowl, cup or heated up in a matter of seconds! However, don’t let time be the limiting factor when it comes to making choices about what to eat. Eating healthy and with limited time aren’t mutually exclusive.

Introducing 6 easy (and healthy!) spins on popular breakfast dishes. These are tasty and guaranteed to leave everyone wanting more!

CEREAL || Not the kind you dump out of a box into a bowl.

Try this kind: Take any plain yogurt – we recommend a plain vanilla Greek yogurt – and pour into a bowl (feels like you’re making cereal, doesn’t it?!). Top off with some delicious granola –Bear Naked granola is the shit – and your favorite berries!

BREAKFAST SANDWHICH || Move over, Jimmy Dean!

Instead of reaching for that box in the freezer…Ekeziel toast with smached avocado and 1 egg over easy! Try this: Opt for Ezekiel toast (sprouted, wholegrain bread available in variety of yummy flavors), and stack eggs (any style, but we love over-easy) with avocado, chicken sausage or a piece of cheese. If you want to get cray-cray, add some fresh spinach, hot sauce or salsa and boom –Jimmy D is outta business!

BANANA BOATS ||Toasted banana boat with peanut butter and granola!

Chocolate. Brown Sugar. Strawberry. S’mores – what kid doesn’t love a toasted, gooey Poptart? Is there a better way to spend the morning than intently waiting for the toaster to “pop”?! Actually, there is – have you had a banana boat yet? Try this: Slice a whole banana length wise so there’s 2 halves and spread some peanut butter (crunchy or plain) over top. If you have extra time, toast the banana and peanut butter in the over. From there, feel free to add some Greek yogurt + chia seeds or, Greek yogurt + berries + granola. Definitely not a Poptart but equally as sweet (sometimes gooey) and packed with protein!

NO BAKE BREAKFAST BARS ||No bake breakfast bar for the family

Easiest thing to snatch from the pantry on your way out the door is a granola bar but have you ever tried making your own? In just 10 minutes, you can whip up a batch of sweet and healthy breakfast bars that yields enough to last the week! Try this: Combine 2 cups rolled oats, 1.25 cups peanut butter, 1 cup ground flaxseed, ¾ cup honey, and ¼ cup of sliced almonds (or any nut your prefer). Feel free to add in other toppings like ½ cup of chocolate chips, ¾ cup dried fruit or ½ cup coconut. Once combined, press ingredients into a 9×11 inch baking dish and use a spatula to form into a flat layer. Store in the refrigerator for at least 1 hour then cut!

MUFFINS ||Protein packed breakfast muffins with blueberries and walnuts!

Always a fan favorite among kids and adults but instead of store bought (sorry, Otis Spunkmeyer) here’s a twist to pump up the protein and spare the sugar. Try this: Preheat oven to 350* and mix all the ingredients together and scoop 1/4 cup of batter into each muffin liner. Bake 15-18 minutes or until the toothpick comes out clean. Ingredients: 5 cups of old fashioned oats 2-7 ounce containers of plan Greek yogurt 4 eggs- beaten 6 ripe bananas, smashed 2-4 ounce bags of blueberries 2 teaspoons baking soda 2 teaspoons vanilla extract 4tablespoons ground flax seed 1 scoop of protein powder (optional)

SUPER SHAKE ||Super shake recipes to make for breakfast!

If you start your day chugging copious amount of caffeine filled to the brim with creamer + sugar or, wage daily war with your kids on why they can’t just drink juice, chocolate milk or other sugar dominant liquid for breakfast… Try this: a most delicious Super Shake!

There are hundreds of shake recipes living on the Internet so you can expect to find one you love. Here’s what you’ll need-pick your favorite from each:

  • 4-8 ounces of Liquid: Water, Milk, Almond Milk, Chocolate Milk, Iced Tea. Less liquid = thicker shakes.

  • 1-2 Scoops of Protein Powder:

  • Whey, Pea, Rice, Hemp…..our favorite brand of protein is Jaylab

  • 1-2 Handfuls of Veggies: Spinach is a great option (it’s flavorless once blended) but other options include kale, swiss chard, pumpkin, sweet potato, or powdered greens supplement.

  • 1-2 Cupped handfuls of Fruit: Fresh or frozen – taster’s choice! Pick anything that you like: apples, bananas, berries, cherried

  • 1-2 Thumbs worth of a Healthy Fat: Walnuts, flax/hemp/chia, cashews, almonds, peanut or nut butters

A little pinch of heaven: Top off your shake with some added sweetness from coconut, cacao nibs/dark chocolate, yogurt, oats/granola, cinnamon, or ice cubes if you are using fresh fruit.

Our favorite is milk, chocolate protein powder, spinach, banana, and peanut butter…Sounds more like dessert in a glass!

In need of healthy snacks to eat on the gohy snacking options? We’ve compiled 5 go to snacks to grab on the way out, in between meetings or when you pick the kids up from school: CLICK HERE!





Picture of Amie Koger
Amie Koger

Nutrition + Performance Coach

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