*Psyche!* Remember that saying from middle school? Okay, so I finally had a catchy title though it’s 100% false!
Have you found yourself in an breakfast rut? Do you only have five minutes to eat a quick breakfast either on your commute or as your morning emails are loading? Do you enjoy a warm, comforting cup of caffeine in the morning instead of a nutritious breakfast? Have you resorted to eating bars just because you’re short on time or space?
The next few posts will be dedicated to on the go and office meal ideas, first and foremost, breakfast! Breakfast is thought of by many nutiritionists and dieticians as the most important meal of the day. Not only does it provide you with the energy to have a great and productive day, but it is also linked to many health benefits such as weight loss and improved work performance.
-lower cholesterol levels
-improved concentration
-increased strength and endurance
Okay, so now we know that breakfast is the wonder-meal but how do you make it work harder for you? The magical answer includes PROTEIN and WHOLE GRAINS! Didn’t you ever wonder why your cereal left you craving another bowl just moments after you’d finished slurping the milk? Or why the “Special K” diet only works for control freaks who can go without giving into hunger cravings. Well, the answer lies in the fact that this great weight loss cereal contains little to no fiber and protein. In addition, if you only use skim milk with it your breakfast includes no healthy fats, protein, or fiber. That is just a recipe for disaster. This same result comes from eating white flour bagels, white toast, and other “empty breakfasts.” Okay, so you have no time, I get it. You’re too busy to worry about breakfast. You don’t want to lug a super uncool lunch box everywhere. You workout at the gym before work and can’t keep something cold. I know, there are 100 excuses because i’ve heard them all from coworkers, roommates, and even myself over the years. Below i’ve provided my favorite example for each issue.
My fridge/pantry are empty. I need something I can buy on the go!
Starbuck’s Spinach and Egg White Wrap: This truly is one of my favorites! Enjoy warm gooey goodness filled with feta and sundried tomato flavor combined with the egg white protein and whole wheat wrap. Moreover, their nutritional stats are pretty impressive too!
Nutrition Facts
Serving Size: 1 wrap 144 grams
——————————————————————————–Amount per Serving
——————————————————————————–
Calories 240 Calories from Fat 90
——————————————————————————-
% Daily Value *
Total Fat 10g 15%
Saturated Fat 3.5g 18%
Cholesterol 140mg 47%
Sodium 730mg 30%
Total Carbohydrate 29g 10%
Dietary Fiber 7g 28%
Sugars 3g
Protein 13g 26%
I have to eat in the car and don’t want to stop to buy something every morning
I absolutely love overnight protein oats for a car breakfast that will keep you full for hours while also meeting your taste buds’ requests.I first saw an idea for this on Tina’s site and then Eating Bird Food. I took their recipe inspirations and have created my own mixture:
1/2 cup oatmeal (old fashioned oats)
1/2 scoop vanilla or banana protein powder
1/2 cup unsweetened vanilla almond milk (Almond Breeze)
1 tablespoon raisins
1 tablespoon chopped pecans
1/2 tsp cinnamon
Mix together, cover with saran wrap, refrigerate overnight, and then enjoy the next morning! Don’t forget to pack a spoon! 🙂
I don’t have access to a refrigerator or microwave
All you need to enjoy this recipe is a few minutes the night before and a lunch back with an ice pack ala middle school. This recipe can also help you save a few dollars because it’s super cheap, delicious, and packs the protein and fiber combination! I’m definitely not calling this my own as I have seen it all over the internet and blogs.
1 chobani/greek yogurt
3/4 c Kashi Go Lean
1/2 banana or 1/2 cup of other favorite fruit combination
1-2 Tbsp flax or chia seeds
Stir or layer together in your favorite Tupperware or on the go Rubbermaid container. Once again, remember to pack a spoon and ice pack. Fowl yogurt DOES not make for a good breakfast!
I hope these help, at least a bit. I know the famous oats are missing from the list but I figured that most people know the glory of oats already. If you don’t then definitely hop on over to the queen of oat’s site, Kathy’s Ode to Oats!
