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Oatmeal and yoghurt.
You can switch it up with fruits, nuts, syrups (like maple) etc.
My goto is:
Oatmeal, plain yoghurt (3.5%) or greek (10%), passion fruit, apple, maple syrup (if I like it sweet).
This will certainly fill you, has lots of vitamins and depending on how much and what you do is easy to eat.
Oatmeal. Pour in bowl with water/milk and nuke it for 3-4 min. Or you can do the whole overnight oats thing and have it ready with no prep in the morning.
I second oatmeal but I go with savory. 50g of oats, 250ml of broth/liquid.
Variation 1 is a spice mix that mimics a favorite rice pilaf recipe (maybe 1/2 tsp of Old Bay seasoning, some salt and pepper, a sprinkle of turmeric and coriander). Then add in protein, veg, cheese, whatever. That's my go-to most of the time.
Variation 2 is "pizza" style: a scoop of premade marinara, some broth to fill out the rest of the liquid, and a sprinkle of shredded mozz. Throw in some protein/veg that works (think pizza).
Variation 3 is "Mexican style," which I mostly do if I have some leftover carnitas or taco meat: change the spices to chili powder and cumin, cheese, of course.
Quick oats cook up in 2-2.5 minutes in the microwave. Total prep time is maybe 10-15 minutes.
Oh damn I never knew you could do oats like this. My wife recently went on an oatmeal kick and did overnight oats with peanut butter and milk but I had a real hard time with the texture/consistency of it.
Overnight oats which you can prepare the night before. Soak some oats in milk and keep it in the fridge for at least 2 hours for the oats to soak up all the liquids. Toss in your favourite toppings, like freshly chopped fruits, or even some chocolate, and it's ready to eat.
Banana. If still hungry then apple. If still hungry then banana. Repeat.
Fruits are good for you. Sugar in the morning and they hydrate you aswell. Might be a good idea to have a sandwich or something as a snack before lunch.
No protein? I'm gonna be hungry again in an hour or two!
Op was asking for a fast breakfast really early in the morning. I think its not a good idea to eat something very heavy just after waking up. That's why i recommended a sandwich as a snack some time later before lunch.
Overnight oats. Look up recipes, but you mix stuff together the night before and just eat it with a spoon out of the jar the next day. For optimizing the morning routine, nothing is simpler.
Oatmeal. You can customize it to what you need and your tastes. It just needs liquid for the oats and whatever additions you want to do. I use chia seeds and flax seeds for protein & fiber, and add frozen fruit and vanilla soy milk. Microwave and enjoy.
Peanut butter, dried fruit, honey, fresh fruit, etc. are all good choices
A serving each of full fat Greek yogurt, peanut butter, and chocolate protein powder all mixed up. It forms a mousse and is yummy. Takes a minute to make and a couple minutes to eat, lots of protein and fat so it keeps you going way longer than it should. I mix the PB into the yogurt first then mix in the protein, that helps it mix better.
I commute via boat. My standard is instant oatmeal w/ dried fruit in a mason jar with lid and a coozie.
I buy the oatmeal and dried fruit in bulk and prep a weeks worth at a time. The whole process takes less than 5 mins. While I'm getting ready for work I boil water and then pour it in just before leaving. By the time I load up on the boat it's cool enough to eat.
I usually eat reheated pizza early in the morning when I get home drunk.
Peanut butter and jelly. If you want to be a culinary genius, toast the bread.
A bottle of Soylent contains 400 calories. It contains exactly 20% of each RDA-recognized vitamin, about 30 grams of carbs, a healthy balance of fats, and protein. Preparation is shaking the bottle for about three seconds, and peeling off a little foil seal.
Used to be you couldnβt drink it fast without getting digestion issues but now theyβve added enzymes to help digest the oats, so you can chug that bottle without issue.
A little more expensive than groceries you prepare, but cheaper than any buyable prepared breakfast youβd get from a coffee shop, diner, convenience store, or fast food joint.
Fil (fermented/soured milk) and musli in my opinion cannot be beaten. Get bowl, open fridge to get fil, pour fil into bowl, get muesli, add that and you are done. Pretty unprocessed, plenty of fiber and (depending on variety) lots of good bacteria. Cleaning up is also quick, water and a few swirls with the brush. Making coffee takes longer than chomping down on a bowl of fil and muesli.
Overnight oats. There's a ton of different ways to prep it for however you want it and whatever your nutritional needs are.
Bircher muesli, it's basically oats soaked in milk overnight. Can be prepared weeks in advance (in dry form) and takes seconds to prepare the night before.
My go to is plain Greek yogurt and a handful of raspberries or strawberries. And throw in some oats or granola to change it up
MΓΌesli
NO PREP: A couple slices of smoked salmon. A few cherry tomatoes. Another fruit of your choice (apple, orange, berries, etc.)
Substitute similar things for variety: Smoked mackrel, whitefish, trout, or herring. Vegetables like cauliflower, broccoli or snap peas instead of cherry tomatoes. Fish not your thing (too bad cause it's VERY healthy) then eat sliced meats. Leaner is healthier.
https://en.wikipedia.org/wiki/Smoked_fish
ANOTHER LOW PREP OPTION: Charcuterie board. Make it in a big glass storage container and keep it in the fridge so all you have to do is take it out. Graze. Put it back. These can have almost endless foods on them, but choose wisely. No candy, Nancy! Eat some nuts.
https://duckduckgo.com/?q=Charcuterie+board&t=ffab&ia=recipes
For years I ate cereal with milk and was still hungry. Stop being a bitch and putting sugar on your sugar and eat real food.
Granola with yogurt.
I get a fairly low-sugar granola, or make my own (see 'food wishes - granola' on YT) and portion it into tupperware containers, 1/2 cup each. Then I put on 1/2 cup greek yogurt (the real kind, not the sugar-loaded kind) and freeze like 10 of them at a time. In the morning, i take one, add 1/2 cup oat milk, maybe some extra dry or frozen fruit, and by the time i get to work, its defrosted but still cold, mushy but still crunchy. Should be relatively low in bad sugars and pretty tasty.
Scoop of protein powder, banana, handful of peanuts, shake of cocoa powder, 1/3rd cup oats, handful of berries, and coffee in a blender.
Do you find you have no appetite in the morning?
I have this problem and find that Greek yogurt cups and black tea help.
Alternatively, the "BRAT" diet is meant for someone with a queasy stomach from being ill but also works in this case: Banana, Rice, Applesauce, Toast.
When I am running late I often make scrambled egg burritos. Warm a burrito tortilla over the stove flame, then scramble eggs with cheese and seasoning. I like egg whites, pepper, and cajun seasoning.
Can cook on a high flame if stirring constantly. Roll it up and run. It takes 3-4 minutes. Usually grab an apple and banana to go with it.
Hardboiled eggs are pretty minimal actual work, but take time. I can't eat much really early, but those I can.
My standard breakfast (for years) is: 1 hard boiled egg, a large spoonful of cottage cheese, and some fruit (usually a small banana or a mandarin orange). Assuming you hard boiled the eggs in advance, the prep time is however long it takes you to peel an egg.
Oatmeal and one or two hard boiled eggs. It will satisfy your hunger so you donβt over eat and very healthy.
Oat meal
Wrap sweet potatoes in foil and roast them in the oven over night. In the morning, grab a sweet potato out of the oven and eat it for breakfast.
This is probably the easiest and most nutritious meal possible.
Well, Iβm Dutch. So sandwiches. Put something tasty on them and youβre done in a whim.
