Summer is full of trips to the beach, barbecues and baseball games. Here are 10 high-energy breakfasts that will help you tackle all of your favorite activities without feeling wiped out, courtesy of Extra Crispy:
1. Smoothie: Get your protein from Greek yogurt or protein powder. If you’re in a rush in the morning, fill your blender with all of the produce the night beforehand, store it in the refrigerator, and simply add any juice/water/ice/yogurt you want to use in the morning.
2. Vegetable omelet: Kirkpatrick recommends using a 3:1 ratio of egg whites to eggs to amp up the protein and reduce the cholesterol content. The veggies give you fiber and vitamins—and you officially have permission to add cheese (extra protein!).
3. Greek yogurt parfait with fresh fruit and nuts/seeds: The combination will help you hit your protein and fiber quota—and give you some B vitamins and calcium in the process.
4. Quinoa with cinnamon: Yup, quinoa counts as your serving of protein—and it makes a great hot cereal. While the quinoa gives you some fiber, it’s a smart idea to add in fruit so you get even more.
5. Whole-grain English muffin with nut butter: Just make sure that the English muffin is actually whole-grain (labels can be tricky) by looking for terms like brown rice, buckwheat, bulgur, millet, quinoa, sorghum, whole oats, or whole wheat in the first three ingredients.
6. Overnight oats: Put the oats of your choice in a jar, add milk or almond milk and protein powder, and let them soak overnight. When you wake up, they’ll be ready for you.
7. Apple slices and peanut butter: Your favorite childhood snack also doubles as a nutritious, energy-boosting breakfast.
8. Steel-cut oats: Cook them in milk, and add a tablespoon of peanut butter to get your protein fix.
9. Hard-boiled eggs with a handful of nuts or fruit: It doesn’t get much easier than this. Your excuses to have a healthy breakfast have officially gone out the window.
10. Whole-grain cereal with milk: This classic a.m. option is great as long as you go for an option that is loaded with fiber, not sugar.