Whenever I hit a wall or stop making progress, it's usually not because of the workouts but because my nutrition takes a back seat. When I make a plan, and I buy the foods I know will fuel me well it's easier to hit my goals, I feel better all over and I'm more productive.
Sometimes you just need a plan when you're feeling overwhelmed, not sure where to start or what to make or what will fit in your macros, or honestly what will taste good. So these are my 5 Quick Breakfast ideas. So, instead of overhauling your entire menu, start with one meal for the week. I always encourage clients to start with breakfast to set the day's tone. When you've fueled properly your brain works better, you feel full and you're not starving at the 10 am work meeting and you can power through your day.
Repeat after me, "coffee is not breakfast, coffee is not breakfast." I know it's hard not to just drink the cup of joe and be on with our day, but we all know that high comes before the fall and you don't want your blood sugar to plummet to the ground.
Let's go over a few options that will keep you full and satisfied until lunch.
Let's set a goal to eat a nutritious breakfast every day this week. Just breakfast. We aren't working on Lunch or Dinner yet. One thing at a time. Baby steps! You got this!! Comment below what option you will try this week.
These 5 options are my go-to when I'm in a hurry AND they are Macro Friendly, just log them into your daily CT fitness journal. Bonus, kids like them too!
Wild Blueberry Protein Smoothie
Avocado {Toast} Rice Cakes
Mini Quiche Egg Bites
Chia Seed Pudding
Protein Donuts
1. Wild Blueberry Protein Smoothie
Wild Blueberries are packed with antioxidants. Antioxidants help protect the body against inflammation, which is thought to be a leading factor in brain aging, Alzheimer's, and other degenerative diseases. I try to incorporate Blueberries into my weekly meal prep and smoothies. You can top them on yogurt, salads, or as a snack.
My husband thinks I'm crazy, but I saved this cup from Walt Disney's World's Epcot and during the Food and Wine Festival. IYKYK haha #disneyfam
Wild Blueberry Protein Smoothie
Ingredients:
1 Cup Wild organic blueberries
1/2 Medium Frozen Banana
2 Scoops Orgain Vanilla protein
4 oz Water
3 oz Almond Milk
**Blend well**
Serve in your favorite cup and enjoy!
2. Rice Cake Avocado {Toast}
This is a perfect solution if you LOVE Avocado Toast as I do, but you don't like the gluten included in the bread. You can even use Organic Avocado Mash from the produce section they come in 2 oz servings and stay fresh longer than waiting for your Avocado to ripen.
I have a whole Rice Cake Blog Post with some very yummy savory options. Check it out here: https://www.christinatremblay.com/post/3-rice-cake-snack-ideas
Ingredients:
1-2 Lightly Salted Rice Cake
1/2 Avocado or one container of avocado mash in the produce section at Publix
1/4 Tsp Everything but the bagel seasoning, I love the Trader Joes and Publix brand but you can even get it salt-free here: https://amzn.to/3IDQ3DN
Directions: Grab your Rice Cake(s), add avocado, sprinkle everything bagel season, and enjoy!
3. Grab and Go mini quiche
Eggs are a standard breakfast meal but who has time to make scrambled eggs on busy mom mornings? That's where these Mini Quiches come in handy. They are easy to prep, they are delish, and you can heat them up each morning.
Ingredients:
4 eggs
2 Tbsp of Lactose-free milk
1 cup spinach
1/3 cup Parm cheese
1/4 cup Chopped Green peppers
1/4 cup Chopped onion
Salt and pepper to taste
Preheat the Oven at 350
Spray muffin pan
Beat eggs with salt and pepper and add Lactose-free milk(my daughter has a dairy allergy).
Add chopped veggies and spinach to the muffin pan first, then add egg about halfway full, sprinkle parm cheese on top, and then add any leftover egg mixture to full and pop into the oven! Bake for 15-20 min or until done(toothpick comes out clean)
Store in an airtight container for grab and go in the mornings. You can heat 2 in Microwave for 20-30 sec to warm.
4. The Best ever PB&J Chia Seed Pudding
Christina's PB&J Chia Seed Pudding
Makes 4 mini servings or 2 regular servings
(perfect for Meal Prep 😉)
INGREDIENTS
1/2 cup Unsweetened Almond Milk
1/2 cup Unsweetened Coconut Milk(from a carton) https://amzn.to/40D99lJ
1 TBSP Organic Maple Syrup
2 Tbsp. Powdered Peanut Butter I use this one: https://amzn.to/3YdU0pq
1 Tsp Cinnamon
Dash of Salt
1/4 Cup Organic Chia Seeds https://amzn.to/3I64MZc
4 Large Frozen Strawberries for top
DIRECTIONS
Combine almond milk, coconut milk, maple syrup, powdered PB, Cinnamon, and salt and whisk until well blended. Then add Chia Seeds, and whisk well. Set a timer for 3min. and let them sit. Chia Seeds will thicken the pudding. Then pour in 4 small mason jars, top with Strawberries, and place in the fridge. Eat within 4 days.
Extra toppings you can try are unsweetened coconut flakes, berries, chia seeds, and dark choc nibs.
Enjoy!! Leave us a comment if you'll try this one out and tag me on Instagram when you make it @christinatremblay_
5. Protein Donuts
Ingredients:
Protein Donuts
1 Cup of Protein(I use this one https://amzn.to/41BFV72 since its soy/wheat/dairy free)
1 Scoop of Collagen(I use this one: https://amzn.to/3Y9oc47
1 Tsp Baking Powder
3 Tbsp Coconut Oil
1 Tsp Vanilla Extract
1 Cup unsweetened vanilla almond milk
1/3 Cup Egg Whites
1 Egg
2 Tbsp of Coconut Sugar
1 Tsp of Cinnamon
2 Tbsp of Dark Cocoa Powder
Directions: 1. Mix All ingredients in a bowl 2. Bake in Donut Pan at 350 for 20-25 min. OR until the toothpick comes out clean 3. For Mini Donuts bake for 10-15 if using a mini donut pan(I used both) Ingredients for Icing: 1 Cup Enjoy Life Dark Chocolate Chips 2 Tbsp of melted Coconut oil(add a little more if its not thin enough to coat donuts)
Directions Melt the Coconut oil first for 30 sec. increments until liquid. Add Dark Chocolate chips and then melt 30 seconds increments until it's liquefied. Dip baked donuts into chocolate and flip. *Add Sprinkles to be a little extra
Leave us a comment and let us know which one you'll try out and tag me on Instagram when you make it @christinatremblay_
Start tracking your Meals and your workouts today with my easy-to-use guide. Christina Tremblay Fitness Journal
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