“Breakfast is the most important meal of the day”
You know how critical breakfast is. You’ve heard that saying above over, and over, and over. But knowing about it and whipping up the breakfast of champions before 7am, a gruelling workout and a 9-to-5 slog is another matter entirely.
We wanted to make workout-fuelling breakfasts fast, easy and tasty. So here are six ideas that you can probably whip up from your cupboards and fridge right now.
Overnight Fruity Oats - for Building Muscle
This breakfast is perfect for giving your body the protein it needs when you’re going all in on building muscle. Combine with a cup of low-fat Greek yogurt for an extra boost of protein.
- 1/4 cup of Quaker steel cut oats
- 3/4 cup almond milk
- 1 tbsp chia seeds
- 1 tbsp shredded coconut
- 1 tbsp sunflower seeds or slivered almonds
- 1/2 tsp cinnamon
- Pinch of salt
- 1 mashed banana
- Toppings: raspberries, blackberries, strawberries and blueberries
- Pop everything apart from the banana into a Tupperware container and mix.
- Place into the fridge and chill for a minimum of 10 hours or overnight.
- Top with your fruity toppings, and eat - nom nom.
Tea, Eggs and Fruit - for Losing Weight
- Green tea
- Two eggs however you like them with your choice of veg
- Fruit - an apple or a cup of raspberries or strawberries
- Consume these in the running order listed above. The green tea is pretty pivotal here as it contains the antioxidant ECGC, which has been reported to increase fat oxidation (something that’s key to help your body burn fat for energy).
Berry and Yogurt Smoothie - Goodness on the Move
A refreshing cup of vitamins and minerals that can be popped into a metal bottle - for breakfast on the go.
- 1 Banana
- 1 cup of berries
- Greek yogurt
- Liquid of your choice (milk, juice, coconut water, almond milk)
- Add all the ingredients into a freezer-safe container and freeze overnight. Allow to thaw for an afternoon treat or pop into a blender for a cool and ready-to-roll morning breakfast drink.
Tomato Toast with Ricotta - a Hearty Sarnie That’s Good for You
Who said that breakfast can’t still taste oh-so-bad-for-you (while being packed full of heart and body-loving good stuff?). As this fresh take on the traditional breakfast sarnie goes to show, it CAN be done.
- 2 Slices of wholegrain bread
- Ricotta cheese
- A few slices of tomatoes
- Salt and pepper to taste
- Spread the ricotta cheese on each slice of bread
- Sprinkle over your basil, salt and pepper
- Top with a few slices of tomatoes
Overnight Crock-Pot Egg and Sausage Casserole - for the Morning Before That Workout
Casserole… for breakfast… made from eggs?! We hear you, but trust us; this dish will leave you feeling full yet fired up for the workout ahead.
- 1 medium head broccoli chopped
- 1 12- oz package Jones Dairy Farm Little Links cooked and sliced (or other sausages of your choosing)
- 1 cup shredded Cheddar divided
- 10 eggs
- 3/4 cup whipping cream
- 2 cloves garlic minced
- 1/2 tsp salt
- 1/4 tsp pepper
- Grease the interior of the slow cooker.
- Layer one half of the broccoli, half of the sausage and half of the cheese into the slow cooker. Repeat with the rest of the broccoli, sausage and cheese.
- Whisk the eggs, whipping cream, garlic, salt and pepper until blended. Pour the mix over your layered ingredients.
- Cover and cook on low for between 4 to 5 hours or high for 2 to 3 hours. The dish is done once the edges have browned and the centre has set.
A Few Ideas - for That Early, Early Workout
If you hit the gym when it’s practically the middle of the night, the chances are that you’re not feeling too much like a full English breakfast. If that sounds about right, bear in mind that a small fistful of carbs can be handy when it comes to staying alert at the gym and providing you with the energy you need to put in your best performance. Here’s a list of easy-on-the-tummy (and time) pre-6am carbs…
- Chocolate milk
- Half a banana with a tablespoon of peanut butter
- Half a mini bagel with a tablespoon of cream cheese
- A hardboiled egg and a half slice of toast
- A handful of cereal
- 1/4 cup dried fruit
- A couple swigs of 100 percent fruit juice
Got any inspiring healthy brekkie recipes of your own? Show us on Instagram using the hashtag #ProworksFitness - We’d love to see them!