Many busy women I speak to often skip breakfast, or opt for the quick and easy coffee and slice of toast whilst running out the door, or get stuck in a rut eating the same thing day in day out. There are definitely days I opt for the quicker grab and go options. And there are definitely weeks I’m choosing pretty same same each day to make things easier. Neither of these are ‘bad’ – but if you’re feeling bored, or if your diet is lacking variety, breakfast is potentially a place you could look to change things up.
QUICK BREAKFAST TIPS
- An effective breakfast is one you’re going to eat so don’t overcomplicate it
- Aim for 2+ food groups on a plate / in a bowl
- Listen to nutritionist Sarah Moore and I chat about these two tips and some of the breakfast recipes we were loving back in Summer here > https://youtu.be/XXSvf9DOs84
QUICK MEAL PLANNING TIP
Usually I pre-plan 2-4 ‘breakfast recipes’ (or food combos), and cycle between them over the week(s). Pre-planning breakfast ensures I include the ingredients I need on our shopping list (sounds so simple but you’d be surprised how many of us ‘forget’ to ‘think about’ breakfast foods and hence have very little WE actually like in the house…. plenty for the kids though!)
5 BREAKFAST RECIPES
(1) PEANUT BUTTER BANANA TOAST
- 1 slice Bread
- 1 tbsp natural peanut butter (or any style of nut butter)
- 1 small banana, sliced
- Pinch chia and cinnamon (optional)
METHOD: Toast bread and spread with natural peanut butter. Top with sliced banana and a light sprinkle of cinnamon and/or chia. FAMILY FRIENDLY OPTION: for the kids I will make this into a wrap and then cut it up and serve it in slices – I call it ‘banana sushi’. Less mess and has more appeal. EXTRA RESOURCE: For tips on how to choose a healhy bread, have a listen here https://youtu.be/63OIEzVwXGs
(2) PESTO EGG AND CHEESE ON TOAST
- 1 tspn pesto of choice
- 1 egg
- Half cup grated cheese
- 1 slice Bread
METHOD: Add tspn of pesto to pan on low heat. Spread it slightly. Make gap in middle of pesto to crack egg into. Fry on low heat. It can be messy – best to cook it slow so egg is almost cooked through and easier to flip. Toast bread. Sprinkle freshly toasted bread with cheese then layer pesto egg on top. FAMILY FRIENDLY: Not typically a flavour combo my littles like but I have served with less pesto (as it can be quite overpowering) and cut into small squares.
(3) BERRY CHIA WEETBIX
- 2 Weet-Bix
- ¾ cup skim milk
- ¼ cup berries of choice (frozen berries fine – just defrost)
- 1 tbsp chia seeds
METHOD: Add the Weet-Bix, skim milk and berries to a bowl. Sprinkle with chia and serve immediately. FAMILY FRIENDLY: Served as a ‘weet bix buffet’ so my 7yo can make his own. Served as crushed up weet bix with milk and berries on side for 2yo.
(4) GREEN SMOOTHIE
- 1 banana
- 1 cup spinach
- 1 tblspn LSA (linseed, sunflower seed, almond meal)
- 1 cup milk of choice or water
- 1 cup frozen Mango (optional) or squeeze of honey (optional)
METHOD: Pop all ingredients in a blender and blitz till smooth. For even quicker and more delicious GREEN SMOOTHIES check out local small business BETTER ME SMOOTHIES! FAMILY FRIENDLY: My kids love smoothies as long as they have bit of sweetness in them (ie. definitely include mango or honey).
(5) BERRY BANANA COCONUT BAKED OATS
- 1 cup uncooked quick oats
- 1/4 cup shredded coconut or chopped nuts
- 1/2 tsp baking powder
- 1 tsp cinnamon
- pinch of salt
- 2 medium ripe bananas mashed
METHOD: Preheat the oven to 180deg. Mix cinnamon, baking soda, coconut, salt and oats in bowl. In a separate bowl, whisk together the mashed banana, sweetner, milk, egg, and vanilla extract. Pour the oats into tray. Pour the milk mixture over the oats, making sure to distribute the mixture as evenly as possible over the oats. Sprinkle berries over top. Allow to sit and soak for 15mins (or gently mix together). Bake the oatmeal for about 25-30minutes, or until the top is golden brown and the oatmeal has set. TIPS: I doubled the recipe. I serve warm to kids with spoon of yoghurt mixed in. I prefer mine cold with yoghurt on side and a sliced almonds on top. FAMILY FRIENDLY: My kids do like this flavour combo so I’ll cook this up as part of our meal prep on a Sunday and use for breakfasts Monday – Wednesday. You could remove the coconut if your kids aren’t a fan – potentially just serve yours with a sprinkle on top.
This resource was made in collaboration with our resident Nutritionist SARAH MOORE.
Helping busy women improve their nutrition habits is something we explore more in our KICKSTARTER PROGRAM and COACHING SERVICES. If you’d like more information about how we can support your nutrition goals drop me an email on firstname.lastname@example.org