that boost your energy for the day
Many people that I know do not have a habit to eat breakfast for different reasons. Most of us try to get maximum amount of sleep and set a very tight margin to prep ourselves for work in the moring. Wake up, freshen up, get dressed and rush off to work. Some just don’t have the appetite in the morning to eat a proper meal. It is not necessarily “bad” to skip breakfast but I do believe that eating a good breakfast is a great way to start the day, especially if you workout before work, an energy-boosting breakfast can absolutely get you an effective workout and you will be productive at work.
I love cooking and I am an early person (or I should say that my job requires me to get up early!) so I do not mind to make a proper breakfast before work. But if you are not the early peeps and still want to feed yourself with some nutritious food in the morning with minimum time and effort, this is the article that you should be reading as I will be giving you some simple, tasty, including savory and sweet breakfasts that are ready in 5 minutes!
Try to keep things simple and design your plate with a portion of each macros…
Protein + Fats + Carbohydrates
Breakfast #1 Chocolate Protein Nutty Oats
½ Cup Quick Oats
1 Scoop (Generic) Chocolate/Vanilla Protein Powder
1 tbsp Crunchy Nut Butter (peanut or almond butter)
1.5 Cup Water
Direction
Mix water and oats together in a pot heat until boiled (Approx 1-2 min). Turn off the heat, mix the remaining ingredients in.
Calories per serving: Approximately 370 kcal
Protein per serving: Approximately 33 grams
Carbohydrate alternatives: Buckwheat or quinoa (although you will need more time to prepare quinoa and both calorie and protein will be slightly higher)
Protein alternatives: 1-2 eggs (cracked them in after heated up the oats or it will be come scramble eggs)
Fats alternatives: throw in small handful of unsalted mixed nuts into the bowl. For lower fat version, sprinkle some dehydrated peanut powder into the mix that cut off the fat content almost in half.
Breakfast #2 Scandinavian style open sandwiches with Smoked Salmon and Spinach
100g Smoked wild salmon
1 handful of baby spinach
1 slice of dark rye bread
Direction
Top your rye bread with slices of smoked salmon and top with spinach, freshly ground pepper and flaky sea salt.
Calories per serving: Approximately 250 kcal
Protein per serving: Approximately 30 grams
Other speedy combos…
- Smoked salmon + Sliced precooked beetroot + Spinach
- Half an avocado + Spinach
- Half an avocado + Tomato + Sprouts
- Crumbled feta cheese + Tomato + Chopped nuts
- Crumbled feta cheese + Sliced precooked beetroot + Spinach
Breakfast #3 Microwave Maison jar Omelette
3 eggs, lightly whisked
1 handful of baby spinach
3-4 Cherry tomatoes
Olive oil
Direction
Mix together eggs and the remaining ingredients in a medium bowl. Spray jar with oil (or brush it with oil) and pour the egg mixture into the jar (To shorten the cooking time, use 2-3 jars instead of one big jar). Microwave at high heat for 30 seconds, whisk them up in each intervals and repeat a few times until the mixture is cooked through.
Calories per serving: Approximately 270 kcal
Protein per serving: Approximately 18 grams
Other omlete combos…
- Spinach + Bacon bites
- Sundried tomatoes + Pesto
- Turkey ham + Cherry tomatoes
- Spinach + Parmesan
- Avocado + Salsa
Breakfast #4 Overnight Peanut Butter Oats
2 tbsp Natural peanut butter
½ Cup Rolled oats
Drizzle of honey
1 Cup Almond milk (Or any other milk of your preference but it will change the total calorie of the serving)
Put all ingredients into a Maison jar (or similar container). Mix them up and leave the jar in the fridge overnight and it will be ready to enjoy in the morning!
Calories per serving: Approximately 280 kcal
Protein per serving: Approximately 18 grams
Other overnight nutty oats combos…
- 2 tbsp Almond butter + ½ Cup Rolled oats + ½ tbsp Chia seeds + 1 Cup of Almond milk + drizzle of maple syrup
- 1 tbsp Peanut butter ½ Sliced banana + ½ Cup Quick buckwheat + 1 Cup Soy milk
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