Five quick breakfast ideas to start your day right
Getting up in the morning can be tough, especially after a big game or a long practice the night before, but that shouldn’t stop you from enjoying breakfast every morning. Breakfast is a very important meal, considering it provides 1/4 to 1/3 of your daily calorie needs.
Many people miss breakfast because they are rushed for time or because they eat late into the night, so when they wake up they’re not hungry. Breakfast is essential because it provides your body with the energy and nutrients it needs to function properly. The morning meal has also been shown to help improve academic performance as well as focus and attentiveness throughout the day, and may provide health benefits such as a reduced risk of obesity and a reduced risk of nutritional deficiencies.
Including dairy foods as part of your morning meal is an easy way to ensure you’re getting the essential nutrients your body needs. Did you know that milk provides 9 essential nutrients, including calcium and protein, in just 8 ounces?
Breakfast can be simple and quick to prepare in the mornings, and can even be made the night before. So don’t let the work of preparation turn you away! Try some of the breakfast ideas below when you’re crunched for time…they’re sure to help you start your day right.
- Overnight oats – These are simple, easy, quick, and versatile! All you have to do is place your favorite type of oats in a container and add equal parts milk and yogurt. Put the container in the refrigerator overnight, and in the morning, it will be ready to eat. This breakfast can be made differently each day depending on the toppings you add. Fruits, nuts, seeds, and spices all make great additions. Try strawberries, slivered almonds and chia seeds, or diced apples, walnuts and a sprinkle of cinnamon and sugar. This breakfast is great for people who are short on time and need a quick grab-and-go option!
- Waffle Sandwich – Grab 2 of your favorite whole grain frozen waffles and pop them in the toaster. Once they’re done, layer cottage cheese and berries between them, and you have yourself a waffle sandwich. Other waffle sandwich ideas include peanut butter and bananas, or a slice of cheese and some breakfast Canadian bacon.
- Parfait – Layer your favorite yogurt, berries, and granola in a glass and you’re set… it’s as simple as that! Use a paper or plastic cup and take it to-go if you’re in a hurry.
- Freezer Breakfast Burritos – Take whole grain tortillas, add some protein (scrambled eggs, bacon, chicken), include some veggies (peppers, onions, or tomatoes), and cheese, roll them up, put them in a Ziploc bag or Tupperware and place them in the freezer. These can be prepared ahead of time, so that in the mornings you can just heat one up in the microwave and it will be ready to eat. It takes some planning and preparation, but your morning self will thank you!
- Toast with cream cheese, fruit, and chia seeds – If you like to keep it simple, you can always enjoy whole grain toast topped with cream cheese, fruit (strawberries, banana, blueberries, etc.) and chia seeds. This breakfast provides protein, fiber, and several vitamins and minerals!
For more easy breakfast ideas, visit WesternDairyAssociation.org.
Athletes can train harder and perform better with proper nutrition. Visit westerndairyassociation.org/dairy-in-your-diet/sports-nutrition to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.
