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  • Michael Glab MS, RD, LDN

5 Minute breakfast hacks


Nutrition is highly personal and daily habits are unique from one person to the next. Breakfast is one of those hot button nutrition topics. Breakfast lovers enjoy an early morning meal on a regular basis. Maybe it’s the routine of preparing a breakfast or maybe it’s the early dose of metabolic fuel to get them going. For others breakfast is a nuisance and an afterthought that doesn’t affect their early day functioning.


Maybe you are a breakfast in-betweener. You eat it a few times each week, but not consistently. You hit the snooze button three or more times, and well, there goes the time you normally have for breakfast. Or maybe your morning is a scramble to get yourself ready and your kids off to school. This can lead to impulse choices at the drive-thru or doughnut shop. Or you go the entire morning without eating and then overcompensate with a large lunch. What the situation may be, if you are crunched for time in the morning, this post is especially for you!


Here are three breakfast hacks that take 5 minutes or less each morning so you can start your day off with a nutritious and filling meal! All of these options have 400 calories or less and at least 15 grams of protein.


5 Minute Breakfast Sandwich


Precooking the eggs in advance is the key for an easy morning treat!

The key to this sandwich is preparing your eggs in advance. The easiest way to do this is use silicon egg rings on a griddle or pan big enough to cook multiple eggs. Cook your eggs whites and yolk thoroughly so that they are firm. Five precooked eggs should hold in the fridge so you have one for each morning during the work week.


In the morning, toast a whole wheat English muffin. While that is toasting, put your egg in the microwave for 30-45 seconds. Top with a slice of cheese or ham if desired. For more flavor top with salsa after microwaving. Round out this breakfast with a half of banana or glass of milk and you’ll be fueled for the day with less than 5 minutes of meal prep!


Easy Green Smoothie

Use soy milk instead of water for more protein.

Another great option is a smoothie. Smoothies can be made in a blender, Nutribullet or Vitamix for example. With your choice of blending device, this recipe is easy and provides balanced nutrition to get your day started right. In the blending container add:


- 1 cup of leafy greens (I prefer organic baby spinach or organic spring mix).


- ½ half of a banana,


- 1 cup frozen mango


- ½ cup of plain Greek yogurt.


- ½ cup water, but add as much or little as you desire to reach the consistency you like.


Blend for 30-60 seconds and there you go! Pairs nicely with a hard boiled egg (cook in advance to make your morning less stressful).


Smoothie boost tips: Add a tablespoon of chia or flaxseed for omega-3 fatty acid boost. Freeze the banana slices to get a smoothie that has a frozen treat texture. Increase protein by using regular milk or soy milk instead of water.


Overnight Oatmeal


Boost with Chia seeds for omega 3 fattys acids, more protein and fiber

This is a breakfast hack staple. The best thing about overnight oats is that you can grab it and go in the morning. The key is using equal parts oatmeal and liquid so the oats soak it all up and soften overnight. Use more liquid if you like a soupier oatmeal.


- ½ cups oats


- ½ cup milk


- 1 tablespoon sliced almonds


- ½ cup berries of your choice


- Dash of cinnamon


Add these ingredients into a jar or sealed container the night before consuming. That’s it! Just grab and go in the morning. This is a basic recipe so you can easily make changes to incorporate ingredients you like: Plant milk or cow’s milk, chia seeds instead of sliced almonds or berries instead of banana.

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