Creating Healthy Eating Habits – Part 2 – Breakfast

Creating Healthy Eating Habits – Part 2 – Breakfast

by | Mar 21, 2020 | Building Healthy Habits, Nutrition

The first meal of the day is a great place to start to change your eating habits towards a balanced long term approach.  Breakfast can often be the toughest meal to plan for because we are either rushing to work, getting the kids ready for school, or tired.  Breakfast is also limited by preferences.  Most people do not feel like eating chicken or rice in the morning, let alone have the time to cook it.  Planning ahead and getting into a routine can really help to make good decisions for your morning.

In my experience, one good decision leads to another.  In our first post, we added water intake.  Once people start getting into that first healthy habit, by the time we sit down 2 weeks later, the person has already started to positively change other aspects of their eating.  The water challenge is a small nudge, while this next step of eating healthy breakfasts is a greater change which leads most to make better decisions for the rest of the day.

Lets stay focused though. How and what do we eat for breakfast?

On my end, it gets tricky what to advise.  There are many different eating styles and preferences, combined with what an individuals goal may be (losing weight, gaining muscle, etc).  For these articles, I will be focusing on sustainable choices.  I will give options for: people with no preferences, vegans,  gluten free and dairy free emals. I will also be providing the most simple choices for most of our days that are fast paced.  1 hour preparation breakfasts are totally fine and you may find that you have 1 day of the week where you can enjoy that time, but for the most part, it is not realistic for the day to day.

Our overall goal for breakfast is to provide our body with energy and sustainance for the day ahead. We want to limit high sugar choices such as juices and most cereals.  We want to ensure we get a good macro-nutrient balance of complex carbs, proteins and healthy fats.  Many breakfasts are very carbohydrate loaded, which basically means a lot of calories without helping repair or contribute to muscles like proteins can.  Adding a protein shake, eggs, greek yogurt, meats, chia seeds, are some good options for protein.

Lets keep things simple though! Don’t worry about trying to choose the perfect breakfast.  There is no such thing as perfect. We just need to find something that works for YOU.  Here are some ideas for breakfast under a few different categories.  General, vegan, dairy-free, and gluten free.  Apps like “myfitnesspal” or “eatthismuch” can help you with your total calories, how much to eat, and the macro-nutrient balance you need.  You can then take that info and combine it with our meal suggestions to determine your serving size.

Pick about 3 of these breakfasts that look realistic to you.  The more breakfasts you choose, the more complicated your shopping list will be.  Remember, we are looking for realistic, sustainable options that become a non thought each morning and part of your everyday routine.  For example, my go-to’s are scrambled eggs with various fruit sides, overnight protein oats, and steal cut warm oats with a protein shake.  This gives me hot and cold options and enough variety to not get bored with.  I can flavor my eggs differently as well as different berries and flavors for my oats.

Habit forming goal for the next 3 weeks.  Pick a few of these breakfasts, make sure to get the ingredients, and enjoy each day for the next 3 weeks.  If you are at this point, we have already added our daily water intake and now we are adding breakfast to our list of healthy habits.  Dont worry about anything else!  Get your water and breakfast down for the next 3 weeks, and then we will tackle the next meal.

10 Second Recap!  We are building step by step healthy habits. By this point you have added your daily water intake to your routine for the last 2 weeks. We will now work on breakfasts.  Choose 3-5 breakfasts and start getting into the routine of concentrating on planning and executing a healthy breakfast each day.  Do this for a few weeks until it is a daily routine!

Quick links: General Breakfasts  | Vegan | Dairy Free | Gluten Free

General Breakfast Options

These suggestions are for people with no preferences.  They have a good balance of macro and micro nutrients.  Refer to your meal helper app to determine your individual serving size for your goal.

 

1 - Overnight Oats

A great quick option in the morning. Use different berries to flavor differently. Coconut milk, rice milk, almond milk, regular milk are all viable options.  My preference is almond milk. 

Ingredients

½ cup oats + ½ cup 0% or 2% Greek yogurt + ½ cup almond milk + 1 tablespoon chia seeds + ½ cup blueberries

Instructions

Add all ingredients except for chia seeds to a jar or cup the previous night. Put in the fridge overnight. Open and add your crunch – chia seeds, and enjoy!

2 - Scrambled Eggs With Cantelope

Great and easy high protein classic breakfast. Supplement with any melon if needed.

2 large eggs + 2 tablesppons green onions chooped (optional) + 1/2 teaspoon butter + 2 teaspoons sunflower seeds (optional + 1/4 cup cantaloupe

 

3 - Cottage Cheese Toast

This is a great option that combines dense carbs with proteins in the cottage cheese and healthy fats in the avocado. 

1 slices sprouted toast + ½ cup cottage cheese + ¼ avocado + 1 teaspoon sesame seeds.

4 - Smoked Salmon Bagel

Another well balanced breakfast with at least 20 grams of protein from the salmon, bagel and cream cheese.

½ whole-wheat bagel + 2 tablespoons cream cheese + 1 oz smoked salmon + ¼ cup alfalfa sprouts

5 - Steel Cut Oats

Steel cut oats are an extremely great option for high quality carbohydrates.  Quick oats usually have simple sugars that spike your blood sugar levels which can lead to high and low spikes in energy.  Create variety with different fruits or even spices (nutmeg, cloves, ginger.

Ingredients:

1 cup steel cut oats + 1 cup 0% or 2% milk (almond/rice/coconut milk for vegan) + 1/4 teaspoon kosher salt + 1/2 teaspoon cinnamon + 2 teaspoon honey + fresh fruit + chia seeds.

Additional protein: I often drink a whey protein supplement with my oats.

VEGAN Breakfast Options

These suggestions are for people that want to avoid any and all animal content in their meals.

 

1 - Vegan Cottage Cheese Toast

This is a great option that combines dense carbs with proteins in the vegan cottage cheese and healthy fats in the avocado.

1 slices sprouted toast + 1/4 cup vegan cottage cheese + ¼ avocado + .5 teaspoon sesame seeds.

2 - Steel Cut Oats

Steel cut oats are an extremely great option for high quality carbohydrates.  Quick oats usually have simple sugars that spike your blood sugar levels which can lead to high and low spikes in energy.  Create variety with different fruits or even spices (nutmeg, cloves, ginger.

Ingredients:

1 cup steel cut oats + 1 cup almond/rice/coconut milk + 1/4 teaspoon kosher salt + 1/2 teaspoon cinnamon + 2 teaspoon honey + fresh fruit + chia seeds.

Additional protein: I often drink a whey protein supplement with my oats.

3 - BREAKFAST BOWL [VEGAN, GLUTEN FREE]

Great gluten free and vegan breakfast bowl.  I would suggest having your favorite protein shake along side this for some additional and necessary protein.

INGREDIENTS:
1 cup (100 g) gluten-free oats
14 oz (400 ml) coconut milk
1 cup blueberries
1 cup strawberries
1 cup almonds
1 cup raspberries
1–2 Tbs nut butter of choice
2 Tbs coconut flakes

INSTRUCTIONS:
Add the coconut milk and the oats to a saucepan and bring to a boil. Cook for 10 minutes on low heat. Stir in the maple syrup.
Wash the berries. Add the oats, berries, and almonds to a bowl. Sprinkle with some coconut flakes and nut butter of you choice.
1–2 Tbs maple syrup, to taste

4 - Overnight Vegan Oats

A great overnight oat vegan version to prep the night before when you are on the fly in the morning! Add in your favorite vegan protein supplement for more protein!

INGREDIENTS
3/4 cup rolled oats
2 tablespoons chia seeds
1/2 teaspoon cinnamon
pinch of sea salt
1 cup unsweetened vanilla almond milk (or any plant milk)*
1/2 cup filtered water
1 teaspoon vanilla extract (optional)
1 ripe banana, mashed (but leave a few banana coins for topping!)
2 tablespoons PB Fit powder + 1 1/2 tablespoons water (or any nut butter, to taste)
1–2 tablespoons maple syrup or agave, for extra sweetness

EXTRAS/TOPPINGS
cacao nibs (optional)
coconut flakes
crushed almonds
sliced banana coins
extra sprinkles of cinnamon!

INSTRUCTIONS
Add oats, chia seeds, cinnamon and sea salt to a mason jar and mix well.
 Add in almond milk, water, vanilla and mashed banana. Stir until combined.

In a small bowl, mix PB powder with water, until creamy. You can double the ingredients for extra peanut butter-y flavor! Stir “peanut butter” mixture into mason jar. You can add toppings now or in the morning!

Refrigerate overnight or at least 4 hours. Dig in with a spoon and enjoy!

5 - VEGAN SPICY SCRAMBLED TOFU BREAKFAST TACOS

For a warm option when you have a bit more time. This tofu as an egg substitute is a great substitute for protein!

Ingredients
Spicy Scrambled Tofu
1/2 tablespoon extra virgin olive oil
1 poblano pepper, cored and diced
1/2 medium red onion, diced
3 Roma tomatoes
1 large jarred roasted red bell pepper, chopped (about 1/2 cup)
1 tablespoon chili powder
1 tablespoon smoked paprika
3/4 teaspoon sea salt, plus more to taste
1 (16-ounce) block sprouted firm or extra-firm tofu, drained and rinsed
Juice of 1 lime, more or less to taste
Base + Toppings
8–10 small corn tortillas, warmed
1 ripe avocado, halved, pitted, peeled, and mashed with sea salt + lime juice to taste
Cilantro leaves (optional)
Hot sauce (optional)

Instructions
For the Spicy Scrambled Tofu
In a large sauté pan, heat the olive oil over medium heat. Add the poblano pepper and red onion, and sauté for 4–6 minutes, or until beginning to soften, stirring occasionally.

Meanwhile, add the Roma tomatoes to a blender and pulse several times to chop and purée. You want them to be thoroughly chopped yet maintain a bit of texture. Set aside.

Add the roasted red pepper, chili powder, smoked paprika, and sea salt to the pepper and onion mixture. Continue to sauté for 1 minute, or until the spices begin to bloom and become fragrant.

Stir in the Roma tomatoes, and crumble in the tofu. Simmer for 10–12 minutes, or until the liquid reduces, stirring occasionally.

Stir in the lime juice and continue to simmer for just 1 more minute. Then, turn off the heat.

Taste and season with more sea salt if desired. (I usually add another 1/8 to 1/4 teaspoon. Proper seasoning is essential to a flavorful tofu scramble and while you certainly don’t want to over-season, don’t be too shy with the sea salt.)

To Serve
Scoop a bit of the tofu filling into each warm tortilla. Top with a dollop of mashed avocado, a bit of cilantro (if using), and a few dashes of hot sauce (if using).

Serve immediately.

Leftovers can be refrigerated in separate containers for up to 2 days.

GLUTEN FREE Breakfast Options

These suggestions are for people that want to avoid gluten in their diet.

 

1 - Overnight Oats

A great quick option in the morning. Use different berries to flavor differently. Coconut milk, rice milk, almond milk, regular milk are all viable options.  My preference is almond milk. 

Ingredients

½ cup gluten free oats + ½ cup 0% or 2% Greek yogurt + ½ cup almond milk + 1 tablespoon chia seeds + ½ cup blueberries

Instructions

Add all ingredients except for chia seeds to a jar or cup the previous night. Put in the fridge overnight. Open and add your crunch – chia seeds, and enjoy!

2 - Scrambled Eggs With Cantelope

Great and easy high protein classic breakfast. Supplement with any melon if needed.

2 large eggs + 2 tablesppons green onions chooped (optional) + 1/2 teaspoon butter + 2 teaspoons sunflower seeds (optional + 1/4 cup cantaloupe

 

3 - Five Ingredient Green Smoothie

Great option for on the go and is also gluten free! This smoothie packs a punch.  For smaller individuals or weight loss, Half the ingredients for peanut butter and half the mangos.

  • 1cup kale leaves
  • 1cup frozen mango chunks
  • 1/2cup plain 2-percent-fat Greek yogurt
  • 1/2cup unsweetened almond milk
  • 2tablespoons natural peanut butter

Blend until smooth consistency.

4 - Gluten Free Steel Cut Oats

Steel cut oats are an extremely great option for high quality carbohydrates.  Quick oats usually have simple sugars that spike your blood sugar levels which can lead to high and low spikes in energy.  Create variety with different fruits or even spices (nutmeg, cloves, ginger.

Ingredients:

1 cup gluten free steel cut oats + 1 cup 0% or 2% milk (almond/rice/coconut milk for vegan) + 1/4 teaspoon kosher salt + 1/2 teaspoon cinnamon + 2 teaspoon honey + fresh fruit + chia seeds.

Additional protein: I often drink a whey protein supplement with my oats.

Dairy FREE Breakfast Options

These suggestions are for people that want to avoid dairy in their diet.

 

1 - Scrambled Eggs With Cantelope

Great and easy high protein classic breakfast. Supplement with any melon if needed.

2 large eggs + 2 tablesppons green onions chooped (optional) + 1 teaspoon olive oil + 2 teaspoons sunflower seeds (optional + 1/4 cup cantaloupe

 

2 - Steel Cut Oats

Steel cut oats are an extremely great option for high quality carbohydrates.  Quick oats usually have simple sugars that spike your blood sugar levels which can lead to high and low spikes in energy.  Create variety with different fruits or even spices (nutmeg, cloves, ginger.

Ingredients:

1 cup steel cut oats + almond/rice/coconut milk + 1/4 teaspoon kosher salt + 1/2 teaspoon cinnamon + 2 teaspoon honey + fresh fruit + chia seeds.

Additional protein: I often drink a whey protein supplement with my oats.

3 - Dairy Free Smoked Salmon Bagel

Another well balanced breakfast with at least 20 grams of protein from the salmon, bagel and cream cheese.

½ whole-wheat bagel + 2 tablespoons DAIRY FREE cream cheese + 1 oz smoked salmon + ¼ cup alfalfa sprouts

4 - Dairy Free Overnight Oats

A great option to prep the night before to grab on the go in the morning. I usually mix some vanilla protein powder in as well for additional protein.

Ingredients (4 servings)
3 cups rolled oats
3 cups unsweetened vanilla almond milk
3 tablespoons chia seeds
1/2 teaspoon vanilla extract
4 full droppers liquid vanilla stevia
Fruit Toppings: 2 apricots chopped 1 nectarine chopped, 1/2 cup raspberries, 1/2 cup blueberries
1 serving vanilla protein powder (optional)

Instructions
In a large bowl stir together all ingredients except fruit toppings.
Let stand for 30 minutes.
Divide mixture into 4 mason jars, about 3/4 cup each or 6 mason jars, about 1/2 cup each.
Add fruit toppings to each if desired.
Cover and refrigerate overnight.

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A welcoming, professionally developed and evidently knowledgeable environment was the initial impression I observed... from Vaughan’s Fitness. One year later, I can confidently state that anyone’s goals are achievable with the dedication and support offered at Vaughan’s Fitness. In fact, you’ll enjoy surpassing them. Previously I struggle with appropriate workouts, nutritional guidance, and minor injuries. Initially I debated the decision of inquiring into personal trainers but grateful I chose to. Over the last year, Jarid has been genuinely accommodating to my chaotic schedule. Allowing me the opportunity of working parallel with several trainers who are immensely supportive. They are as interested in your wellbeing and goals as they are fun, motivating and personable.read more
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