When you’re a mom, you often don’t even have time to think about breakfast for yourself, let alone have time to prepare it. We get it, but breakfast is the most important meal of the day, and eating something nutritious to fuel the hectic day ahead of you is super important. With these five easy and healthy breakfast ideas for busy moms, you’ll never skip breakfast time again.
- Fruit salad with quinoa
This may seem like a slightly bizarre mix, especially for breakfast, but trust us it works and is wonderfully refreshing.
Cut up a mixture of fresh fruit like kiwi, mango, banana, and berries, and throw a cup of quinoain there. Mix it up, and you’ll barely even notice the quinoa. You can even prepare the whole thing at night and leave it in the fridge to save time in the morning.
- Avocado toast with egg
Not one you can prepare the night before, but it is really a 5-minute prep job in the morning. Just throw two slices of wholemeal bread in the toaster, cut an avocado in half and spread it onto the toast, then cook an egg to go on top of each slice.
“I love it for breakfast because avocado has protein and healthy monounsaturated fat,” Nutritionist Lisa Goldberg said, speaking to ABC News regarding the recent avocado toast craze.
Avocado is also high in fiber, Vitamins B, C, E, K, and potassium. This combined with the protein, vitamin D, B6, B12 and minerals such as zinc, iron, and copper you get from the eggs makes avocado toast with egg one of the healthiest meals for breakfast.
If you don’t have time to eat at home, cook the eggs well and make a sandwich to go.
The social media world is obsessed with smoothies, and for a good reason. Not only can they be really delicious and, yes, very Instagram-friendly, but they are also the quickest and easiest way to get all the nutrients you need in the morning in one slurp. Or even better, you can drink them on the go, in the car or at work.
Preparing a smoothie shouldn’t take more than 15 minutes, but be sure to pick the ingredients carefully and use a blender that is easy to clean. Choose fruits low in sugar and mix them with high protein yogurt and seeds with omega-3 (healthy fats) for the perfect mix.
The idea is to create a mix low in sugar, high in carbs and with a little protein to keep you going till lunch.
Mix blueberries and oranges together to make a tasty smoothie high in vitamin C, antioxidants, and fiber. Throw in some high protein yogurt, and you’ll be good to go. Or, if you don’t have berries you can mix banana and orange.
Aside from the vitamins in oranges, bananas contain high levels of carbs providing abundant energy as well as potassium, which is essential in keeping your blood pressure levels down. The vitamin B6 content will also help you keep your blood sugar under control. University of California, Berkley states that they also “contain a type of soluble fiber called pectin, which helps to lower LDL (“bad”) cholesterol levels.” So, they really are a wonder fruit.
- Overnight oats
Oats are an incredible source of carbs and nutrients for the morning, and preparing them the night before makes them an easy go-to breakfast when there is just no time for anything.
There are tons of different ways to prepare them to your taste and add even more nutrients, with fruit, seeds, honey, nut butter, greek yogurt and so on, so you’ll never get bored of them. On top of being full of good carbs, low in fat, sugar, and calories, they help stabilize blood sugar, strengthen the immune system and fight disease and are loaded with antioxidants.
Prepare a few servings on Sunday night, leave them in the fridge, and you’ll have breakfast for the week. If you want some oats recipe ideas, visit the Food Network here.
- Nut butter on wholemeal toast with banana & honey
This may seem slightly indulgent, but it is full of natural goodness. Peanut butter gets a lot of flak because it is high in fat, but it is important to know the difference between saturated and unsaturated fats, the latter being good, healthy fats.
A study by Harvard Medical School concluded that it is indeed healthy, and that “numerous studies have shown that people who regularly include nuts or peanut butter in their diets are less likely to develop heart disease or type 2 diabetes than those who rarely eat nuts.” Peanut butter is 80% unsaturated, contains protein, fiber, and the antioxidant vitamin E.
Toast a slice of wholemeal bread (high in fiber, vitamins, and carbs), add peanut butter spread, slice up a banana and drizzle a little honey on top.
Roy Jones is the lead editor of Blend It Nutrition a website that’s passionate about healthy “liquid” nutrition. We offer practical tips, recipes and nutritional advice for smoothies and blenders.