Breakfast of Champions

Breakfast is probably my favorite meal of the day. I know that if I don’t start my morning off right, my stomach will be grumbling within an hour, and nobody wants that!

Things to include: complex carbohydrates, fiber, and protein. This awesome combo will keep you full longer and be digested by your body more slowly, which means a steady stream of energy throughout your morning.

• Carb and fiber suggestions: 100% whole wheat bread or English muffins, oatmeal, shredded wheat, ground flax seed, chia seed, and fruit. You may not even realize it, but the little seeds and skins of berries (like blueberries and raspberries) are great sources of fiber!
• Protein suggestions: Greek yogurt, low fat milk, nuts or nut butters, eggs, beans, and occasionally lean meats or cheese.
• Options to limit: Be cautious of easy, simple carbs like sugary cereals, white bagels, and donuts. These may give you a quick spike of energy, but without the fiber and protein, your body may burn up that energy quickly and leave you hungry an hour or two later.

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When it comes to breakfast, the best thing you can do is plan ahead. If you’re a grab and go kinda person, make sure you have options that will fuel your day.

• Breakfast burritos: These can be frozen individually and quickly heated up in the microwave on the mornings you need them. Pack a punch with scrambled eggs and veggies!
• Individual oatmeal packets: say goodbye to the extra sugar and additives in pre-packaged instant oatmeal. Prepare your own individual baggies with oatmeal, cinnamon, chopped walnuts, and ground flax seed.
• Overnight oats: my absolute FAVORITE! Customize with fruit, nuts, cocoa powder, spices, anything you’d like! My personal recipe below. 

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​Holly’s Overnight Oats
Ingredients

• 1/3 cup Old Fashioned Oats
• ½ teaspoon cinnamon
• 2 tablespoons chopped walnuts
• 1 tablespoon ground flax seed
• ¼ cup skim milk
• 1/3 cup frozen fruit of choice (I like raspberries, blueberries, or strawberries)
• 2/3 cup plain Greek yogurt (would also work well with vanilla if you are not yet a fan of plain)

 
Directions
Choose a small container with a lid, such as a 2-Cup storage container or mason jar. In your container, mix together the oats, cinnamon, walnuts, and flax seed. Pour in the milk just to moisten (this will soften the oats overnight). Top with frozen berries, and plop/spread the yogurt on top. Do not mix! Place this in your refrigerator before you go to bed. Mix it all together in the morning and enjoy!
 
Nutrition Facts: 1 serving
            365 calories, 25 grams protein, 38 grams carbohydrate, 10 grams fiber, 85 mg sodium, 300 mg calcium