Have you ever considered why we actually eat? I’d say there are 2 primary reasons. First, because it fuels our body. Second, because it tastes good! If our bodies are machines that are constantly operating, we must regularly fuel it for optimal health and energy. As a dietitian who works with busy people like you, I find that many people struggle to fit in balanced nutrition at 2 key eating times: breakfast and mid-afternoon (you know, that daily energy slump when you’re tempted to grab the chips and cookies). So here’s a list to help you out. 5 breakfasts and 5 snacks. Some easy. All delicious. Pick one or two this week and prioritize fueling your body.
1. Oatmeal. Try these Overnight Oats or just make some in the morning. I love to flavor mine with a tablespoon of peanut butter and a sliced banana.
2. Craft your own smoothie Smoothies are a great option for those who don’t have a big appetite in the morning. They are also super versatile. Here’s a base recipe; mix up the ingredients to your tastebuds’ pleasing:
– Choose a protein: 1 cup non-fat greek yogurt OR 1 scoop protein powder
– Throw in a handful of greens: spinach, kale or other favorite
– Load up on fruit: frozen banana, fresh or frozen berries, mango, apple, pineapple
– Add a spoonful of peanut butter, chia seeds, walnuts or other nut/seed
– Ice/water/milk or milk substitute to achieve your desired texture
3. Smashed Avocado Toast with Veggies Talk about flavor! The crunch of the toast and veggies; the creaminess of the avocado and the runny yolk; this is sure to be a favorite for those willing to spend a little time preparing breakfast.
4. Breakfast Toast with Almond Butter + Banana + Chia Seeds No time? How about 2 minutes to toast some whole grain toast and smear some almond butter. You’re worth it.
5. Fruit, Yogurt and Granola Parfait
1. Apple & peanut butter
2. Greek yogurt & fresh berries or grapes
3. Whole grain tortilla with turkey and avocado
4. A clean bar, like the Lara Bar or RX Bar
5. Whole grain crackers and veggies (snap peas, carrots, bell pepper) dipped in hummus.
Expert tip: have a plan. Bring your snacks to work once weekly, or daily. Either way, make sure it’s available. If you need more ideas or want help achieving your goals, email firstname.lastname@example.org for a free consult!