Lots of us just don’t have unlimited time in the morning as we’re getting the kids off to school or heading to class or work.

So what are some of the best breakfasts to eat in the morning, especially when you’re in a rush?

Here are three time-efficient, whole-food breakfast options to keep you going until lunchtime and beyond – and the great news is that you can prep several days’ worth of these breakfasts in advance.

Overnight Oats

Before bed, take a large bowl and throw in:

  • 1 cup oats
  • 1 cup unsweetened of nut or seed milk
  • 1 tablespoon of chia seeds
  • 2 tablespoon of your favorite nut butter
  • 1 tablespoon of organic strawberry or
  • raspberry preserves
  • 20 to 25 grams (about one scoop) of your favorite protein powder

Mix the ingredients together and let them sit overnight in the fridge. Wake up, stir and enjoy!

This recipe makes two servings and can last up to three days in the fridge, so feel free to double it.

Breakfast Burrito

Make your own burrito using a simple recipe like this one or check out the brand Siete at your local specialty grocery store.

Scramble 2 organic eggs and add:

  • 1/2 diced avocado
  • 1/4 cup of cooked black beans

Wrap and roll your eggs into your burrito shell, and take it on the go!

Tip: Try adding 1-2 scoops of salsa to spice it up

Egg Muffin Cups

Set your oven to 375 degrees.

Grease a muffin tin.

Mix 6 large eggs and 1/4 cup of almond milk in a medium bowl.

Add 1/8 teaspoon of salt and 1/8 teaspoon of ground black pepper, and continue to stir.

Chop 1 medium red bell pepper and 3/4 cup of spinach into tiny pieces.

Mix the chopped veggies into your bowl of egg, milk, salt and pepper.

Pour the egg mixture into your greased muffin tin and bake for 20 to 25 minutes at 375 degrees or until the middle of each egg cup springs back to touch.

You can keep the egg cups in your fridge and reheat them for up to four days. Eat the egg cups by themselves, with a side of salsa, or smashed and rolled up into a tortilla such as the ones listed above, giving you even less prep time in the morning.

Three-Minute Yummy Yogurt Bowl

In a bowl, mix:

  • 1 cup of unsweetened coconut or almond yogurt
  • 1 teaspoon of chia seeds
  • 1 tablespoon of nut butter
  • 1/4 cup fresh or frozen fruit

Stir and enjoy!

Whole Food Smoothie

Mix these ingredients together in your blender:

  • 20 to 25 grams (about one scoop) of your favorite protein powder
  • 1 frozen banana
  • 1 sliced kiwi
  • 1.5 tablespoons of your favorite nut butter
  • 1 handful of dry spinach
  • 8 oz. unsweetened nut or seed milk
    Ice, if desired

Tip: You can even mix the ingredients together the night before in a baggie and refrigerate it.

Kylene Bogden, RDN

Kylene Bogden, RDN

Contributing Author

Kylene is a dietitian who works with NBA teams. She also owns and blogs at FWDFuel.com, which takes a holistic approach to real-life nutrition solutions for active people. She was previously a dietitian at the Cleveland Clinic Center for Functional Medicine.

Follow Kylene on Instagram @fwdfuel

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