Attempting Health

Let’s face it, mornings can get chaotic. Preparing for the work day, getting kids ready for school and somehow still making yourself look presentable is a daily battle that sometimes doesn’t leave much room to think about breakfast. 

But skipping it or grabbing something quick and sugary can leave you starving and irritable by 10 AM, and no one wants that. 

One of the best ways to set yourself up for a productive morning is with a solid breakfast. These seven grab-and-go options are not only quick to prepare but packed with protein, fiber, and healthy fats to keep you satisfied until lunch.

1. Overnight Protein Oats

Hands down this is one of my favorite breakfasts when I have to race out the door. I typically mix oats and water in a 1:1 ratio then add in whatever extra I’m feeling for the day, here’s another sample recipe you could try out:

 -½ cup rolled oats 

– 1 tablespoon chia seeds

– 1 scoop protein powder,

– dash of cinnamon to your liking 

– ½ water or ¾ cup milk in a jar. 

Refrigerate overnight, then top with berries and a tablespoon of nut butter in the morning. And just like that you’ve got slow-digesting carbs, protein, and healthy fats all in one jar for the perfect hunger-fighting trifecta.

Prep tip: Make 3-4 jars on Sunday for the week ahead. They’ll stay fresh for up to 4 days!

2. Savory Egg Muffins

Whisk 8 eggs with any chopped vegetables you’d like (spinach, bell peppers, onions, etc.), pour into a muffin tin, and bake at 350°F for 20 minutes.

Two egg muffins provide approximately 12-14g of protein which is enough to keep you full for hours. Plus, it’s really easy to switch them up using whatever veggies you have in your fridge!

Prep tip: Make a bunch then freeze them. Microwave for 30-45 seconds when you’re ready to eat.

3. Greek Yogurt Parfait Jars

Greek yogurt is a huge protein hack for those mornings when you have minutes to spare on breakfast.

Layer 1 cup Greek yogurt (20g+ protein) with ¼ cup granola, 1 tablespoon ground flaxseed, ½ cup berries and a drizzle of honey.

The protein from the yogurt paired with fiber from the berries and flaxseed provides sustained energy throughout your morning.

Prep tip: Keep the granola separate until serving to maintain its crunch.

4. Protein-Packed Smoothie Cubes

This is great for those mornings where you’re short on time and need breakfast that’s gonna come with you on the go.

Blend 2 cups spinach, 1 cup Greek yogurt, 2 tablespoons almond butter, and 1 banana. Pour into ice cube trays and freeze. In the morning, blend 4-5 cubes with 1 cup milk for an instantly nutrient-dense breakfast.

Prep tip: Add a scoop of protein powder for an even more satisfying smoothie!

5. Make-Ahead Breakfast Burritos

Fill whole grain tortillas with scrambled eggs, black beans, avocado, and a sprinkle of cheese. Wrap in parchment paper, then foil, and freeze.

The combination of protein from the eggs, fiber from the beans and healthy fats from the avocado will keep you full for hours.

Prep tip: Remove foil before microwaving for 1-2 minutes, then crisp it up in a pan if you have time.

6. High-Protein Chia Pudding

Mix ¼ cup chia seeds with 1 cup milk, 2 tablespoons protein powder, vanilla extract, and a drizzle of maple syrup. Refrigerate overnight, then top with nuts and fruit in the morning.

Chia seeds absorb up to 10 times their weight in liquid, so you stay hydrated and full!

Prep tip: Make it in small mason jars for perfectly portioned grab and go servings

7. Nutrient-Dense Energy Balls

These are pretty fun and easy to make! Combine 1 cup oats, ½ cup nut butter, ¼ cup ground flaxseed, ¼ cup dark chocolate chips, 3 tablespoons honey, and 1 teaspoon vanilla. Roll into balls and refrigerate.

Two energy balls paired with a piece of fruit make a balanced breakfast that won’t leave you hangry before lunch.

Prep tip: These keep for up to two weeks in the fridge, which is perfect for those super hectic weeks!

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The key to starting your day with a good breakfast is preparing for the chaos.

If you know your mornings are crazy, then you have to prep for the crazy. Having healthy options readily available will have you well equipped to handle anything the day throws at you.

 By spending just 30-60 minutes on weekend prep, you’ll set yourself up for a week of satisfying breakfasts that support your health goals and busy lifestyle! 

Which of these are you willing to try out this week? I think this weekend I’m gonna prep some egg muffins, I’ll update you guys on how they turn out!