I’ve written a fair amount about healthy lunches, but what about quick and healthy breakfast ideas?
Starting the day off with a balanced breakfast is an important way to fuel your body, support recovery, and prepare for the demands of both the classroom and practice.
I wanted to create a list of fast and easy breakfasts that will fuel you and can fit into even the busiest mornings.
Here are my five picks.
01. Smoothies
Smoothies are one of the easiest ways to get a variety of nutrients into your morning routine. They're quick to make, easy to customize, and perfect for busy mornings when you need something convenient before heading to school or practice.
Start with your favorite frozen fruit, add milk or a milk alternative, and blend until smooth. You can also add yogurt for protein, oats for carbohydrates, or nut butter for healthy fats and extra staying power.
Frozen fruit makes smoothies especially convenient because it's ready whenever you need it. You can even prepare smoothie packs ahead of time by portioning your favorite fruits into freezer bags..
If you're heading straight to an early practice, a smoothie can be a convenient option before getting on the water. You can also pair it with toast or a granola bar if you need something more substantial.
Here’s a Wild Blueberry Banana Power Smoothie from Ambitious Kitchen, a more filling blueberry smoothie using raw oats, and my own tried-and-true Favorite Morning Smoothie.
02. Avocado Toast
Toast is a classic breakfast for a reason: it's quick, versatile, and provides carbohydrates that help fuel your muscles for rowing. Add avocado and a protein-rich topping to make it a more satisfying meal.
Start with whole-grain or sprouted-grain bread, spread mashed avocado on top, and sprinkle with salt, sesame seeds, or hemp seeds. To add more protein, top it with scrambled eggs, a hard-boiled egg, or cottage cheese on the side.
This breakfast combines carbohydrates for energy with fats and other nutrients that help support your body's everyday needs.
You can also prepare hard-boiled eggs ahead of time to make busy mornings a little easier.
03. Banana + Almond Butter
Some mornings, you just need something simple. A banana with almond butter is an easy, portable option that requires almost no preparation.
Bananas provide carbohydrates that your body can use for energy, while almond butter adds fats and some protein. Together, they make a convenient snack or part of a larger breakfast.
If you have a little extra time or need more fuel before a long day of classes and practice, pair your banana and almond butter with oatmeal, yogurt, or a slice of toast.
It's an especially useful option when you're rushing out the door and need something you can eat on the go.
04. Overnight Oats
If cooking breakfast before school sounds like too much work, overnight oats might become your new favorite. You do the preparation the night before, and breakfast is ready when you wake up.
Simply combine rolled oats with milk or a milk alternative in a container, then stir in your favorite ingredients. Refrigerate for at least a few hours or overnight, and the oats will soften as they absorb the liquid.
Oats provide carbohydrates to help fuel your training and school day. Adding milk or yogurt, fruit, nuts, or nut butter can make your breakfast more filling and provide a wider range of nutrients.
The best part? There are so many ways to customize them. You could stir in vanilla extract and put berries on top to make vanilla oatmeal. You could stir in a little raspberry jam for a fruit oatmeal. Or how about stirring in peanut butter with sliced banana on top? You could make lemon poppy seed oatmeal, too. The list goes on...
Prepare a couple of jars at a time so you have breakfast ready for multiple mornings. Eat them cold or warm them in the microwave if you prefer.
Here are a few great variations of Overnight Oats to start with.
05. Breakfast Burritos
Breakfast burritos are a great option for rowers who want a hearty breakfast without having to cook every morning. They're easy to customize, packed with a variety of nutrients, and perfect for meal prep.
Fill a whole-wheat tortilla with scrambled eggs, black beans, roasted sweet potatoes, bell peppers, and shredded cheese. The eggs and beans provide protein, while the tortilla and sweet potatoes supply carbohydrates to help fuel your day.
Want to make mornings even easier? Prepare a batch over the weekend, wrap each burrito individually, and freeze them. When you're ready to eat, reheat one according to safe reheating instructions and enjoy.
You can make several different versions, too. Try adding spinach, swapping in chicken sausage, or using different vegetables and cheeses to keep things interesting.
Eating a quick and healthy breakfast will give you the nutrients your body needs first thing in the morning, fueling you to tackle the day ahead.
