I decided to try and mix my food and share what I have been having for my healthy breakfast before work. Only recently have I been trying to eat more real food for breakfast and it feels good.
Cereal and milk just do not work for me – they leave me hungry and unsatisfied. So, with this in mind, I thought I’d keep a diary of the quick and easy breakfasts I make before going to the office.
The reason being to show that good food can be prepared quickly and when in a rush to get to work. It’s often hard to come up with new healthy, filling breakfast ideas so I thought I’d share I’ve come up with. Here’s my workweek challenge, day by day!
Monday: Banana & blueberry smoothie, half an avocado and a carrot
I wasn’t fully prepared for this and so I had a banana for breakfast. OK, so it sounds good as it is indeed real food not cereals or pastry but I soon remembered why I don’t have bananas for breakfast any more.
Day 1 Ingredients & why I used them
I find that bananas only give me a very short, sharp burst of energy and leave me hungry soon after. Although I had other things to go with it, I still felt a bit of a surge in my energy levels and not too great afterwards.
The avocado is good as it provides fibre which helps to stave off hunger. I also find them very soft on my stomach in the mornings.
I look to soft foods as I ate cereal and milk as a child and always had a bad stomach afterwards. It wasn’t until a few years ago that I realised it was probably due to the milk in my cereals that I was feeling that way!
I added a carrot to this healthy breakfast combo as it was one of the only things I could think of to add to it. I’m a massive fan of raw carrots and (as you can tell!) I can eat them day and night. They are also one of the few raw foods which I find easy to eat in the morning.
Day 1 Preparation time
This healthy breakfast smoothie probably only took around 5 mins to prepare, or less!
I break up the banana with my hands and throw in hot water on top of blueberries to defrost them. Both save time. Blend & drink – very fast and efficient. Can clean the smoothie bottle in the evening after work, providing your co-habitants agree!
Day 1 How I felt mid-morning
I’m writing this at 11.05am on Monday morning and have just had my first bit of lunch.
I got this far without feeling hungry so it wasn’t as bad as I thought!
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Tuesday: Spinach omelette with cucumber and spiralised carrot
Healthy breakfast number 2 of the week was a spinach omelette (or frittata, if you like!) with a side of sliced cucumber and a little bit of spiralised carrot.
I always enjoy eggs in the morning as they are quick and easy to cook and certainly fill a hole.
Day 2 Ingredients & why I used them
Frozen spinach is great as it keeps forever and can be slowly defrosted in a microwave. Put it in on the defrost setting and leave it while you get other things ready. Leafy greens are a good addition and certainly add to the healthy breakfast element.
I threw in the cucumber as it’s fast and good for hydration, especially after a night’s sleep without drinking any water!
Carrot again was to add in a raw ingredient. Spiralising carrots is another quick and easy way make them a bit easier to chomp down in a rush before going on a commute to the office!
Day 2 Preparation time
The whole omelette took around 15 mins to cook, but I did it in stages in between tasks so it doesn’t feel like that.
Getting up 15 mins earlier to have a healthy breakfast is more than worth it!
Day 2 How I felt mid-morning
Updating this in the office again at mid-morning. I still feel full and certainly better than Day’s 1 banana-based smoothie. No idea what’s coming tomorrow at this point 🙂
As I write this, just got an e-mail offering all staff chocolate! Lucky I filled up this morning – cake culture is alive and well in my office!
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Wednesday: Overnight oats with nuts and blueberries + half an avocado
So, trying for a bit of variety, I threw in some oats overnight in a mason jar.
Day 3 Ingredients & why I used them
Overnight oats are nice in that almost all prep can be done the night before. Even then, it is very quick.
I got the recipe from Wholefully’s Chocolate Peanut Butter Overnight Oats, mainly because it was the first result in Google for ‘overnight oats’ and it looked good! It had cocoa powder, honey and other ingredients which made it appealing. I should add I usually try to avoid high sugar foods in the morning but felt like a change for this one.
I added blueberries as they are good for eyes and easy to prepare. I keep a frozen bag and put them in a mug of boiling water to defrost while I do other things. I also added mixed nuts and raisins as they are good source of vitamins and a neutral flavour. It’s nice having them in there for the texture, too.
Day 3 Preparation time
5 mins night before, 2 mins to add toppings, etc.! All pretty quick and easy. The fastest recipe yet this week!
Day 3 How I felt mid-morning
Pretty good. I thought I might not be feeling full as oats are not recommended by paleo fans as they say it causes a spike in blood sugar levels. I haven’t found any noticeable difference this morning but generally I haven’t felt hungry until now.
Thursday: Smoked herring with (leftover) steamed pak choi & carrots in my wife’s special Asian sauce
Always a good way to use leftovers – put them in the breakfast mix!
Day 4 Ingredients & why I used them
I chose smoked herring as it is ready to eat out of the packet. I put it in the microwave for 1 minute as it heats up very quickly.
The steamed pak choi and carrot in sauce were leftovers from 2 days ago so had to be used. It’s also a great way to start the day with green veg. The sauce had some fish sauce in it so it went well with the herring, too.
I quartered some radish as I again had to use it. I can honestly say it’s the first time I’ve ever had radish for breakfast. It was nice – I will be having it again!
Seemed like a pretty good healthy breakfast to me!
Day 4 Preparation time
5 min maximum – taking the leftover veg out of the fridge, chopping a few radish and opening the packet of fish. All went in the microwave (except radish!) for 2 minutes (approx.)
Very brief for a hearty meal!
Day 4 How I felt mid-morning
Very good. This seemed to be perhaps the most filling healthy breakfast I’ve had before work this week. I should put a disclaimer, though. I did finish my wife’s smoothie as she couldn’t so that might have added to the feeling!
Friday: Spinach & spaghetti frittata with more steamed veg (leftovers!)
More leftovers to use, so breakfast was the perfect time to do this. I also slept in a bit late as I played basketball the night before and was tired!
Never normally miss my alarm but managed to get this down me in time and wasn’t late. I also do a Masters on a Friday so I start at 10am.
I’m doing my Masters in Public Health & Health Promotion part-time so need to practise what I preach and share it here with you guys! It’s still a long day, with a 3-hour lecture from 10am-1pm and then another from 2pm-5pm, so a filling breakfast is a must!
Day 5 Ingredients & why I used them
As mentioned for Tuesday’s healthy breakfast, I used eggs to fill me up and for quick cooking time. The veg and spaghetti were both leftover in the fridge and needed using so I threw them in.
Spaghetti was to fill me up further, although I don’t usually like carbs in the morning. That said, I only put in a very small amount of spaghetti so it wasn’t much of a problem.
The steamed veg was also a repeat from Thursday and again, steamed veg in the morning is great. I threw in fresh baby spinach as it looked like it would go bad if I didn’t use it. I put it in a mug of boiling water while doing other things so it was not hard work.
Day 5 Preparation time
I was rushing but it took about 10 mins, but that was broken up in between other things
Day 5 How I felt mid-morning
Excellent! Definitely not hungry after this and I did not go for any snacks at all. As I didn’t finish my morning lecture until 1pm, I couldn’t eat until after that but I felt fine.
A hearty frittata is definitely recommended if you have a busy morning!
Healthy Breakfasts Before Work: Key Takeaways
- Try using green vegetables in any way you can as they are a great addition to a healthy breakfast
- Eggs are nice and filling
- Have a few different go-to dishes
- Think about doing one you can prepare the night before for mid-week and a Friday to keep it easy
- Try things like fish or avocado which are not usually considered breakfast foods but keep you full
- Fill up at breakfast time so you don’t get tempted by snacks and cakes in the office
- Think of breakfast as a way to use leftovers
Have fun with your healthy breakfast and tell me what you’ve created in the comments below!
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