05 Apr Pre-Work Out Healthy Breakfast Recipes
Since I’ll be out the majority of the week
finishing starting a 100 page paper that is due this Sunday, I’ll be slacking on the posts. Thankfully, I have a few reliable people to turn to for some baller guest posts.
Today’s post is from our nutritionist, Taji, who provides a new menu of recipes. Enjoy:
Greetings! Today is all about healthy breakfast recipes you can make that are simple, use relatively few fancy ingredients, and, most of all, fast. I personally love to have the most variety in my breakfasts. It gives me something to look forward to each day. I also like to change up the ratios of different macronutrients depending on what kind of workout I complete each morning. Check out these super simple breakfasts that are perfect for putting on lean muscle and burning fat.
1. Avocado Toast
Photo Credit: California Avocado
I know this is a super popular breakfast these days, and for good reason! Toast with sliced avocado can provide ample amounts of complex carbs, protein, and healthy fat. Keep in the mind the following tips when making this simple, but healthy breakfast.
- Choose whole or sprouted grains—using white bread is only going to spike your insulin levels, then lead to a blood sugar crash and more hunger later. Whole wheat or whole grain bread is better, but if you can opt for sprouted grain breads. I like the bread by Food for Life. Sprouted grains are theoretically easier to digest because the sprouting process (i.e. soaking of the grains) is thought to be gentler to break down. This leads to less of a glycemic spike, which means more even blood sugar levels and energy throughout the day.
- Don’t go crazy with the avocado—I get that you love avocados. So do I. But that doesn’t give you license to go crazy with them! At most, your avocado toast should should include no more than half an avocado divided between two slices of bread. I’m not saying fat is the devil or enemy or anything like that, but remember that fat is fat, and is very energy-dense (meaning for a small amount, it packs a lot of calories). If you worried this won’t be enough avocado for your toast, first relax and take a deep breathe. Avocados aren’t going anywhere anytime soon, and there will be plenty of days in the future when you can enjoy them again. Slice the avocado thinly to disperse it evenly on your bread. Mash it with a fork until it becomes a paste if you like. This way, you should have plenty of avocado for your toast.
- Try other toast combinations—Nut butters, a slice of cheese, and even hummus are all great toppings if you don’t have time for an avocado (or don’t have one on hand). These are all good sources of protein and healthy fat, which combined with high-fiber carbs will keep you full all morning long.
2. Greek Yogurt, Fruit of Choice, and Nut of Choice
Fruit and yogurt is another breakfast staple I couldn’t live without. Here are a few tips for making this meal super fast, scrumptious, and easy for the even the busiest weekday mornings:
- Use extra-ripe fruit—Thinking about throwing those almost rotten bananas away? Don’t! Fruit is actually at its nutritional peak when it reaches its ripe peak. It also tastes much better than fruit that is unripe or only mildly ripe. Better yet, using super ripe fruit helps cut the tart flavor of plain Greek yogurt, which brings me to my next point…
- Use unsweetened yogurt—Just because you pick up Greek yogurt at the store, doesn’t mean you can consume unlimited quantities. Many varieties, even the most popular varieties, contain lots of added sugar that can deter you from your health and wellness goals.
- Don’t go nuts for nuts—it’s easy for a handful of nuts to turn into several hundred unneeded calories. Nuts are what we call an energy-dense food; they pack a lot of calories in a relatively small portion. Sure, nuts are rich in omega-3 fatty acids and other healthy fats, but if you want to make sure your caloric intake is in check, that means monitoring all foods—even healthy foods. Stick to a small serving of nuts, say 8-10 almonds, 5-6 walnut halves, or 2 tablespoons of pumpkin or sunflower seeds to start.
3. Kefir Smoothie
I’ve ranted and raved about the health benefits of kefir before, but it’s time to talk about it again. If you’re looking for a fast and easy source of protein, healthy carbohydrate, and a huge dose of calcium, kefir is your jam. This tart yogurt-like smoothie might take some getting used to, but you can cut its unconventional flavor with berries, bananas, and other fruits for a delicious gut-balancing smoothie full of probiotics.
- Don’t buy the premade smoothie—it might be tempting, but the pre-made kefir smoothies you see at the grocery store are often loaded with way too much sugar. It might seem convenient in that moment, but making a smoothie in your blender is just as easy and tasty. Set your alarm to allot for 7 extra minutes and make your smoothie. By the time you’re drinking it, you’ll be happy you did so.
- Choose 1 and ½ pieces of fruit at most—I’m all for the health benefits of fruits. They’re rich in vitamins, minerals, antioxidants, and fiber. But they’re also high in sugar. You’re welcome to eat fruit throughout the day, which is totally healthy and good for you. But stick to 2-3 servings per day. One serving is one large piece of fruit (think a large apple, a banana, 1 cup of berries, etc.)