Coming up with healthy breakfast ideas is taxing enough, but making sure they’re of the “quick-to-fix” and “garb-and-go” variety can really limit your choices. The last thing you feel like doing after a long 12 hour shift is getting creative in the kitchen. However, breakfast is the most important meal of the day and whether your breakfast is at 5:00 a.m or 5:00 p.m. you need to nourish yourself in the best possible way for the shift ahead.
Bust Boring Breakfast Ideas
Your typical breakfast ideas are most likely tried and true. Maybe you sprinkle some granola in your yogurt, or grab an apple and some peanut butter toast on your way out the door, These are indeed healthy breakfasts and provide you with the necessary protein to power through until your next break. Of course some of your options might be a little staid after time. Here are some wonderful healthy breakfast ideas to bust your boredom and help the busy healthcare professional start their day:
Probably the easiest breakfast ideas you’ll ever make and maybe already one of your go-to’s. You simply combine 1/2 cup of your choice of milk (dairy or non-dairy) with 1/3 cup of rolled oats (old fashioned or quick-but not instant) in a mason jar and refrigerate overnight. In the morning you’ll have a creamy, nutritious and filling breakfast waiting for you in the refrigerator. You can power up your oats by adding a Tablespoon of flax meal or chia seeds, some nuts or sunflower seeds, a chopped apple and some peanut butter, some greek yogurt and a drizzle of honey. The possibilities are virtually endless. And what could be easier than grabbing your jar of breakfast from your refrigerator and heading out the door?
Muffin in a Mug
This protein power house is sure to give you a good start to your work day (or night). You can choose the sweet or savory variety. As breakfast ideas go this is a sure winner. Combine 1 egg, 1/4 cup quick oats, berries of your choice (fresh or frozen) and 1 Tablespoon of milk, 1 Tablespoon of sugar, honey, or pure maple syrup. Place in large coffee mug, sprayed with cooking spray. Microwave for 90 seconds and then in 30 second increments until top appears done. For the savory version combine 1 egg, 1/4 cup oats, 1/4 cup chopped veggies of your choice, cooked, crumbled bacon, or deli ham. Place in large mug sprayed with cooking spray and follow the microwave instructions above.
Fruit & Quinoa
You’re probably familiar with quinoa, the Peruvian superfood that packs a full-on protein punch and is loaded with healthy amino acids. It’s also incredibly fiber-rich so it’s sure to keep you satiated until you can steal some time off the floor for your next meal. Combine your quinoa with fruit for standout tasty and nutritious breakfast ideas. Cook Quinoa according to directions (you can make enough for a few breakfasts). Chill overnight. Before your shift combine cooked, chilled quinoa with sliced bananas, berries, apples, melon chinks, or any fruit combination you wish. Drizzle with honey and add a sprinkle of cinnamon.
Put an Egg on It
Make a breakfast bowl by utilizing your leftovers. Reheated rice makes a great base. Top with leftover veggies such as corn, green beans, cabbage, squash, or anything you like, that have been reheated in a skillet. Use the skillet to scramble up an egg or two (or sunny side up if that’s your choice). Top your nutritious veggie and rice combo with your eggs and voila! A filling, frugal and full-of-protein way to start your day.
As breakfast ideas go this couldn’t be easier! And you can make your wrap ahead of time for an easy start to your day. sauce some peppers and onions in a non-stick skillet. Add 2 eggs and scramble, Place a 10 inch wrap on your counter. Drain any liquid from your eggs and scoop your eggs onto the left 1/3 of your wrap. Be careful not to overfill. You may have enough for 2 wraps. top with shredded cheese and raw spinach if you like and roll your wrap, folding the top and bottom ends as you go. You can also “veganize” your wrap by substituting the egg with crumbled tofu. sauce along with your vegetables,, drain liquid from pan, and proceed as above.
Chia Breakfast Pudding
Just like quinoa, chia is a nutrient dense winner among breakfast ideas. Chia seeds are fiber-rich, and filled with energy boosting protein, vitamins and minerals. The antioxidants in chia seeds help your immune system stay strong. Combine 2 cups of your favorite milk (dairy or plant-based) with 1/2 cup of chia seeds. Add 1/2 teaspoon vanilla and a drizzle of honey or maple syrup to taste. Place in refrigerator overnight and in the morning top with fruit and a sprinkle of cinnamon.
As a healthcare professional it’s important to be on your game. Your patients and your coworkers depend on you to be at your best every single shift. Skipping breakfast isn’t an option. Choose these breakfast ideas as they are or put your own spin on your most important meal of the day.