Breakfast just doesn’t fit into our busy schedules!

Does this sound like you?

You’re running late for work or school, and your kids are meandering around the house with one shoe on. They don’t get your need for them to get moving! It’s all you can do to get half bowl of cereal down them before you run out of the door.

The typical breakfast of a bowl of cereal with milk and maybe a little fruit just doesn’t cut it!  We all need more calories, as well as more protein, high fiber carbohydrates and fat to fuel ourselves for the day. Kids who eat a complete meal for breakfast will do better at school in the morning. An elementary aged child needs 400 to 600 calories and at least 10 gm protein. A teenager, depending on size, and activity level, will need anywhere from 500-1000 calories and 15-30 gm protein. Eating a relatively high protein and fat breakfast will help your child stay full untill lunch time.

1 cup Cheerios with 1/2 cup 2% milk: 160 calories and 7 gm protein. Not enough fuel for any child! Add a piece of fruit and 1/2 English muffin with 1 tbsp peanut butter to bring this up to about 410 calories and 12-13 gm protein.

If you are like most parents, you need some very quick and easy breakfast ideas for those busy mornings! Our goal is to have a whole grain or other high fiber starch, protein, and vegetable and/or fruit. Think outside the box; breakfast doesn’t have to be made from traditional breakfast foods.

Quick Breakfast ideas:

  • Peanut butter and jam on an english muffin or a peanut butter and jam sandwich +  fruit + a glass of milk.

Peanut butter and jam on English muffin with 2 satsumas on the side: 440 calories and 12 gm protein. Add a cup of 2% milk to bump up to 560 calories and 20 gm protein—great for a grade schooler’s breakfast!
  • Plain yogurt mixed with fresh or frozen fruit and granola, muesli or other whole grain cereal + sprinkle of sugar or swirl of honey + a small handful of nuts.

  • Plain yogurt and fruit, topped with almonds and a sprinkle of sugar or swirl of honey + whole grain toast. https://loribrizee.com/2019/02/yogurt-how-do-i-choose-a-good-one/

 

1 cup frozen berries, thawed in microwave, topped with 3/4 cup plain Greek yogurt and 1/4 cup almonds, with 2 slices buttered whole grain sourdough toast on the side. 600 calories and 30 gm protein.

 

  • Quesadilla: whole wheat tortilla spread with refried beans and topped with some veggies and maybe some leftover meat, and grated cheese and heated in the broiler or microwave. Top with your favorite salsa and have a piece of fruit on the side.

Whole wheat tortilla, topped with 1/2 cup refried beans, 1 cup chopped spinach, tomatoes and red bell peppers, 1/4 cup chopped cooked chicken and 1/4 cup grated cheese, cooked under the broiler for 3-5 minutes. 315 calories and 20 gm protein. Add a cup of 2% milk to bring up to 435 calories and 28 gm protein
  • Wrap: cream cheese with turkey or other chopped meat and some chopped lettuce and tomato wrapped in a whole wheat tortilla bread + a glass of milk.

  • Leftovers from dinner, heated in the microwave; include some veggies or fruit.

  • Soup or stew heated in the microwave or on the stove + glass of milk.

 

https://loribrizee.com/2018/12/winter-time-is-soup-time/

  • Turkey, tuna, egg salad, or roast beef sandwich + raw veggies or a piece of fruit and a glass of milk.

  • Grilled cheese sandwich + fruit or vegetable.

  • Whole grain cereal (e.g. Plain Cheerios, Kix, Bran flakes, Shredded wheat) topped with ¼ cup of sugared cereal plus nuts and fruit and 1/2 to 1 cup milk. Have some yogurt, cottage cheese, or sliced meat or cheese on the side to bump up the protein a little more.

  • Oatmeal + chia seeds + nuts + dried fruit, topped with milk (the oats, chia and nuts can be mixed with water and put in fridge night before and then quickly heated in the morning). https://loribrizee.com/2018/11/diabetes-friendly-breakfast-recipes-in-honor-of-world-diabetes-day-november/

  • Eggs + whole grain toast + veggies—if your kids won’t eat the veggies, just add fruit on the side

Eggs fried with sautéed greens and tomatoes.
You can cook eggs in the time it takes to toast your bread! Whole meal provides 570 calories (assuming eggs and veggies cooked in 1 tbsp oil, and toast spread with 1/2 tbsp butter) and 20 gm protein.

 

  • Veggie frittata; only takes 5 minutes to make. Saute veggies (e.g. spinach and sundried tomatoes), whip eggs with one tbsp water per egg, pour over veggies and place under the broiler for 2-3 minutes. Have with toast OR left over potato or sweet potato heated in the microwave (gluten free option).

Veggie frittata with sweet potato.

 

  • When you’re in a really big hurry—cheese and whole grain crackers and fresh or dried fruit.

2 ounces cheddar cheese, 10 triscuits and an apple. 510 calories and 19 gm protein.

Any of these options will be more filling than just a bowl of cereal with milk!

Look for lots of quick and easy breakfasts in the breakfast section of this blog https://loribrizee.com/category/loribrizee-com-blog-breakfast-ideas/

Send me ideas that have worked well for your family.

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