Preferably something that has little to no preparation required.
Oatmeal and one or two hard boiled eggs. It will satisfy your hunger so you don’t over eat and very healthy.
Miso soup is my go-to breakfast. You can get dashi powder and miso paste, then just heat water in the kettle and combine. I love that it’s warm and flavorful, but actually a pretty light breakfast (which I prefer).
Smoked salmon in scrambled eggs, 1/3 avocado, a slice of toasted gluten-free bread, a few leaves of baby kale or spinach, orange juice (preferably freshly squeezed), and as many fruits you want, chopped into a plain yogurt. That’s the ultimate breakfast for me. I like it so much, that I often have it for lunch or dinner too.
I would never touch oatmeal, because I’m celiac: three Canadian research papers have found that even GF oats are actually contaminated in the field, and even if not, oats contain the avenin protein that is chemically too close to gluten, and so many immune systems mistake it for it, and react badly. My gluten-free bread mentioned above would have only rice flour, potato flour/starch, and tapioca starch, but no other grain apart from rice (I react to all other grains).
I’m struggling with the “little to no preparation required” part, I can see prep the night before for everything but the avocado and toast. Any tips to avoid cold hard bread and brown slimy avocado?
For the bread, I usually buy sliced bread at the bakery, or you can slice it yourself. And I freeze it. I always unfreeze it in the toaster and it’s basically perfect and takes no effort
The bread slice can be kept in a plastic bag to stay soft. The avocado must be sliced at only 1/3 (don’t expose the rest), put in a plastic bag with a bit of lemon juice the night before.
This sounds good. I have some sort of potassium shortage, and avocado has a lot of it. Plus I like avocado.
Thanks!
2 tbsp Peanut butter + 1 tsp cocoa powder + one tsp sugar + 300 ml milk
Or sunny side up eggs with spices and half a cheese slice per egg (put one slice between two of them)
Can also have a bowl of oats besides if need more fulfilling stomach, is light on GI scale and has lots of fiber
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Cottage cheese with granola. Similar to yogurt but I think cottage cheese is more palatable. The low fat version (often 1% or 2% instead of whole/ full fat) doesn’t have as strong a taste to me and is covered pretty easily by granola if you don’t like the flavor of cottage cheese. I also recommend store brand for the same reason—the taste is less strong, it seem, than name brand. For example, I think Daisy cottage cheese tastes a lot like their sour cream and just doesn’t work as well as whatever store brand is available (and often cheaper) right next to it.
Sometimes I add a little jam or something too, which is also good
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.
I like to make oats in the microwave and mix in peanut butter and banana slices
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.
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
Oatmeal with dried cranberries, honey or brown sugar, with hot water poured over
I have little meal prepped oatmeal jars I set up. Everything is pre-measured just add a cup of water and pour in the jar, boil and you’re done. They have oats, brewers yeast, salt, pepper, garlic powder, and sometimes whey protein (that one changes how you have to hear it though to prevent weird clumping). Throw a fried egg on top of I have time, or a scoop of cream cheese to mix things up
So much prep going on in these comments.
Half a bowl of Shreddies, half of Swiss Muesli, milk. Tea if you have time, juice if not.
Scoop of protein powder, banana, handful of peanuts, shake of cocoa powder, 1/3rd cup oats, handful of berries, and coffee in a blender.
I make pork and vege wontons and freeze them in the deep freeze in packets. When I don’t want to eat in the morning, I put a packet in the steamer and have a shower. When I get out on the shower alarm, I have hot cooked dumplings to eat. It is good even at 430AM.
But if you want no prep, not even the ease of a steamer, then stewed fruit from the fridge or a can, mixed with yoghurt and some nuts (or nut flour) and a handful of dry uncooked rolled oats. It takes zero time, and is good quality, and can change with the seasons.
Unless there are dinner leftovers, I usually eat a corn farofa filled with two scrambled eggs, half onion, and a carrot. It’s 10min cooking if you plan in advance (grate the carrot and chop the onion), really filling, and… well, you got two vegs and a grain and a source of protein, I’d say that it’s nutritious.
I dunno about nutritious, but I sometimes like baking oat cookies and having them for breakfast, super easy to eat and honestly probably as bad for me as regular cereal. Do want to try and make them “healthy” though
