5 Breakfasts to Fuel You All Day Long
Why does breakfast really matter?
I see this scenario often — a client is struggling with low energy, mood & motivation. It’s that I-need-a-midday-nap feeling (but it’s basically every day)? When I dive in deeper, I usually find that this individual is either choosing a breakfast that’s wrecking havoc on her blood sugar OR simply not eating breakfast at all.
A nourishing, balanced breakfast (that includes adequate protein, complex carbohydrates & healthy fat) is an easy way to feel more energetic & happier overall. Plus, it’s also an important factor in balancing blood sugar, maintaining ideal weight, regulating hormones & so much more.
Check out my top breakfasts to set you up for success!
Super Smoothie
A few reasons I adore smoothies — they’re portable, require zero “cooking” & allow you to pack SO much into one meal.
Not completely satisfied by smoothies? I felt the same until I learned that what you add to your smoothie really matters.
Check out my How to Make a Smoothie That Actually Fills You Up blog post for my top tips.
In a rush? I also recommend checking out Daily Harvest (& use my discount code GOODNESSWITHG for up to $40 off) to take on-the-go.
Loaded Yogurt Bowl
I’m a huuuuge yogurt bowl fan, because they’re packed with protein & so simple to make (plus toppings are always the best part, right?).
I recommend opting for a full-fat greek yogurt if you’re able to tolerate dairy. if you’re dairy free, Forager, Culina, Nancy’s, Cocojune & The Coconut Cult are some of my favorite options. You can compare different dairy free brands here!
Just be sure to check for added sugars, flavorings & gums that we want to avoid.
Top it off with berries, seeds, nuts or nut butter for a super satisfying breakfast!
Eggs (but make it fun!)
Eggs aren’t just a nutritional powerhouse — they’re also incredibly versatile AND relatively inexpensive.
Eggs provide tons of vitamins, minerals, antioxidants & omega-3s to help lower cholesterol, protect eye health & decrease risk of heart disease. Plus, they’re high in protein to keep you fueled! I recommend Vital Farms organic, pasture-raised eggs for maximum health benefits.
Mix it up by making breakfast tacos, mini egg cups or a loaded avocado toast with a fried or poached egg.
The options are endless — get creative! Check out a few fun, tasty egg recipes here to get you started.
Chia Seed Pudding
If you’re struggling to prioritize nutrition because of your busy schedule, this one is for you. Chia pudding is one of the MOST nutritious breakfasts possible & it’s super easy to make ahead of time to enjoy on the go (or at your desk).
Chia seeds are packed with protein, nutrients & digestion-boosting fiber, & they absorb up to 10x their weight in liquid, creating a creamy, gel-like pudding.
Soak your seeds in the nut/oat/seed milk of your choice overnight in the fridge. Top it off with fruit, seeds, nuts & a sprinkle of cinnamon for a delicious, fortifying breakfast!
Toast With Toppings
Let’s clear something up — bread is not the villain. Carbohydrates are our body’s preferred source of energy, & they’re necessary to function.
But ingredients do make a difference! Most bread is highly processed & includes additives we want to avoid. Instead, look for a sprouted whole wheat, sourdough or seed/nut based-option. The Food For Life Ezekiel breads & English muffins are my fav!
Top it off with whatever you please! Some of my favorite combos for energy are avocado (fat) + eggs (protein & fat) or nut butter (protein & fat) + fruit (carbohydrates).
Smoked Salmon
If you follow me on Instagram, you know that the lox + toppings combo is one of my go-tos (& I’ve made it in every variation possible, lol).
As your base, you can always use toast, English muffin, etc. (re: above) or get creative using sweet potato toast (my personal favorite) or a wrap to make cute little pinwheels.
This yummy combo includes: Kite Hill dairy free cream cheese, smoked salmon, cucumber, red onion, capers, dill & EBTB seasoning.
Omega-3s first thing in the morning?! I think YES!
Overnight Oats
Last but not least — overnight oats! While oats can get a bad rep when it comes to blood sugar, when you load them up intentionally, you can have a delicious, balanced breakfast.
I recommend adding chia seeds to your overnight oats for added protein & fiber, as well as a bit of yogurt for creaminess (+ additional protein as well).
Add spices, fruit, nuts, seeds & anything else your heart desires.
This is another great make-ahead option for you busy bees!
Give me a shout on IG if you give any of the above a try! And note energy levels, mood and productivity as a result.