Everyone has heard their parents yell that a healthy breakfast is the best way to start the day. For an athlete, sometimes a bowl of sugary cereal won’t cut it. A balanced breakfast should be composed of protein, carbs, and fats in order to keep any athlete energized and ready for the day ahead. I put together a list of breakfast ideas for each day of the week, so that any athlete can have an easy, delicious, and nutritious meal to start their day.
Monday: Overnight Oats
Overnight oats are the perfect breakfast for a lazy Monday morning. Since you prepare them the night before, all you have to do is grab a spoon and dig in. This meal is satisfying and will keep you going for the whole day ahead of you. There are so many ways to prepare overnight oats, so no matter what you are in the mood to eat, there’s a recipe for you.
Tuesday: Smoothie
Smoothies allow you to have both a fast and nutritious breakfast in the morning (not to mention delicious). There are so many ingredients that you could put into a smoothie, so you will never become tired of this meal. Just blend some fruit, milk (dairy or non-dairy), and maybe add some nut butter, Greek yogurt, or protein powder for extra protein.
#SpoonTip: Use frozen banana in your smoothie to make it have an ice cream-like texture.
Wednesday: Egg Muffins
Eggs offer an excellent, protein-packed start to your morning. No matter how you prepare them, they’ll keep any athlete satisfied and energized throughout the day. A favorite dish of mine is the egg muffin. Simply crack eggs into a bowl and whisk them up with your favorite veggies and seasonings. Then, pour the egg mixture into a muffin tin and bake for about 20 minutes. You can make these in advance and freeze them so you’re able to heat them up for breakfast any time.
Thursday: Yogurt Parfait
While store bought parfaits can be loaded with sugar, a homemade parfait is full of nutrient-rich ingredients. Use low-fat Greek yogurt, fresh berries, and some granola for a sweet, creamy, guilt-free treat. Since Greek yogurt has tons of protein, this breakfast will keep you satisfied for hours.
Friday: Breakfast Burritos
A breakfast burrito is the perfect way to pack a full meal into a small package. Just cook a couple eggs with cheese, veggies, and seasonings and wrap it all up in a flour tortilla. Add some avocado for extra health benefits and deliciousness.
Saturday: Banana Pancakes
While you might be thinking of your traditional pancakes with some sliced bananas, these pancakes are a little different. Made with just banana, eggs, vanilla, and cinnamon, this breakfast will satisfy your sweet tooth while keeping the calories low and protein high. You could even top them off with nut butter for some added protein. Look here for a step-by-step recipe.
Sunday: Avocado Toast
This breakfast that has been blowing up your Instagram feed lately is actually a very healthy meal. The complex carbs from the bread and the healthy fats from the avocado will keep you energized. Simply toast a piece of your favorite whole-grain bread and add some mashed avocado. For extra protein, top your toast with a fried egg.
Breakfast for an athlete in extremely important. With these easy meals, there are no excuses for not having a tasty and nutritious meal to start every single day.