A blog by runners. For runners.

10 simple, power-packed breakfasts

healthy-meals-breakfast

It should be simple. In order to keep energy up and stable, runners and walkers alike need to eat a balanced diet complete with breakfast, lunch, dinner, and snacks. Thing is, creating balanced, healthy meals and making time to actually eat them is anything but easy. (Anyone else ever worked through lunch? Yeah. That’s what I thought!)

Today I’m going to focus on the morning meal, since it’s the one I’m grappling with at the moment as I transition to morning running. If I exercise in the morning and don’t eat anything beforehand, I feel like I’m running on fumes. Even if I don’t do any jogging, skipping or eating very little for breakfast starts the day off with a major energy drain that lingers and sabotages the rest of my day, runs and life in general.

If you’re counting, I’ve seen breakfast calorie suggestions between 200 and 500. If you exercise in the AM, you can split some of these calories and eat between 100 and 300 before your workout, more if you’re going to be longer than an hour (source).

Here are 10 easy to prepare breakfasts ideas/pre-workout snacks to keep your mornings rolling.

  • 2 eggs (fried, poached, hard-boiled, etc.) with whole grain toast — a classic for a reason. Wrap warm eggs between toast and then in aluminum foil to bring to work.
  • Whole wheat English muffin with peanut or almond butter and sliced banana. Better yet, try a warm Banana Scramble sandwich.
  • Greek yogurt parfait topped with granola or plain rolled oats and berries
  • Green smoothie — you can even make Green Monster Cubes ahead of time to toss in the blender!
  • Homemade fruit and nut bars can be prepared on the weekend for the entire week. Try this Sesame + Walnut + Cherry recipe.
  • Avocado toast makes a great savory starter. Here are 10 other ways to incorporate it into your breakfast.
  • Protein pancakes are a tasty option if you have a bit more time, like on weekends. They can be made in a variety of ways, from using protein powder to adding eggs and cottage cheese to bulking up on plant-based proteins, too!
  • Banana breakfast bars can also be made in bulk and stored in the refrigerator or freezer. Top with Greek yogurt or nut butter for some extra protein.
  • Leftovers. This one sounds so obvious, yet it’s often overlooked. If you have healthy dinner leftovers waiting in the fridge, don’t consider them too savory for morning snacking.
  • Overnight oats are much like how they sound. Mix ingredients and let sit overnight to mingle. Load your dish up with chia seeds, almond milk, dried fruit, and whatever else you have on hand.

Ultimately I try to avoid packaged foods by thinking ahead and meal planning (plus, I like homemade energy bars better because they’re customizable).  As far as sugary substitutes go — like doughnuts, danishes, syrup-loaded coffees, etc. — steer clear! They make blood sugar spike for a temporary high, but you’ll crash in no time and have difficulty gaining back that steady energy needed for quality workouts.

What are your favorite grab-n-go or fast to prepare breakfasts?

Written by  Ashley Marcin.