Breakfast can improve your mental acuity in the morning, but it also gives you strength to act. Coffee is only an artificial stimulation for a while. Plus, if you don’t eat a nutritious meal in the morning, you may be more inclined to snack throughout the day, which will eventually end up with too much energy. Therefore, it is worth eating the first meal up to two hours after waking up, with an emphasis on food, as soon as possible after getting out of bed. But what if you don’t have much time in the morning? I have some solutions for you.
Fruits
This is the easiest dish to take with you, but also the easiest one to eat, even at a bus stop. The first thing that comes to mind is a banana, and it is actually a ready-made, ‘wrapped’ energy source. 1 banana (120 g) is approximately 115 kcal, 1 g of protein and 28 g of carbohydrates. You can also choose an apple, which in 150 g (average piece) provides about 70 kcal, 0,5 g of protein and 18 g of carbohydrates. This is a small meal, so when you have time to eat, such as when you get to the office, eat a slightly larger meal that will contain more protein and complex carbohydrates, preferably whole grains.
Cottage cheese with fruit
An ideal ‘quick breakfast’ should contain carbohydrates, fiber and protein to keep you feeling full for longer. That is why cottage cheese is a great idea for a quick meal. Just throw the packaging into a bag, take a teaspoon and some berries in a box to mix with cheese, and a nutritious and quick meal to go is ready. In an even faster version, take the cheese and a wholemeal bun with which you will remove the curd from the container.
Flakes in a jar
Do you like porridge, but don’t have time to cook it in the morning, let alone eat it? The so-called ‘overnight oats’ or porridge without cooking. Just 5 minutes in the evening and in the morning, add fresh fruit, dried fruit or nuts, and you have a quick breakfast ready. If you make them in a jar or container, just put them in a bag and eat them anywhere. You don’t know how to go about it? Here is an example for one serving:
Ingredients:
1/2 cup of any milk (animal or vegetable) or water
1/2 cup of oatmeal
1 small banana
1 teaspoon of linseed or chia seeds
1 small carrot
1 teaspoon of cinnamon or gingerbread spice
Any additions: fruit, dried fruit and nuts
Preparation:
- Grate the carrots on large meshes.
- Put the banana in a container or jar, mash it with a fork and combine with the milk.
- Pour in flakes, seeds, carrots, cinnamon and mix everything well.
- Put in the fridge overnight. In the morning, add your favorite toppings, close the container and take it with you.
Bakery products
If you are ‘bored’ in front of the TV in the evenings and you don’t know what to put your hands into in the morning, I have another idea for you for a delicious breakfast on the go, which requires some work from the previous day. Remember that time spent on yourself is time well spent. Homemade snacks that I want to encourage are, for example, vegetable muffins, a muesli bar or chickpea cookies. In one serving you will provide carbohydrates, protein, but also dietary fiber. Plus they are delicious! You can start with a simple recipe that looks like a baked omelette with vegetables.
Ingredients:
4 carrots
½ cup of chopped pepper of any color
½ cup of frozen peas
8 eggs
12 teaspoons of grated cheese, feta or mozzarella
Salt, pepper or other spices to your taste
Preparation:
- Grate the carrots on large eyes, mix with paprika and peas. You can use any vegetables you like, e.g. the rest of your dinner.
- Put about 12 tablespoons of the mixed vegetables in each muffin container (ingredients are provided for 3 pieces).
- Break the eggs into a bowl and beat them gently with a whisk. Season.
- Put 2-3 tablespoons of egg over the vegetables. Sprinkle with cheese on top.
- Bake for about 20 minutes at 180 degrees Celsius.
Sandwich
Whole wheat bread is an excellent choice at any time of the day. A sandwich does not require a lot of time either in preparation or in eating. Just put nutritious additions such as cheese, cottage cheese, lean ham, tuna between two slices of bread and add portions of vegetables such as cucumber, lettuce, and a delicious, valuable breakfast to eat on the run is ready. Accessories are just a matter of imagination or possibilities. Be sure to try our ideas for legume spreads and butter replacers. You can eat a sandwich even while standing in the morning traffic jam or waiting for the red light. If bread is not your favorite side dish, prepare some sandwich alternatives and take it in a container with you.
The photo comes from flickr.com