The old saying, “breakfast is the most important meal of the day” isn’t just a saying; breakfast really is a key component to a healthy diet and lifestyle. People will often skip breakfast in order to cut calories or because they simply don’t have the time to whip up a meal before heading to work, but doing this actually causes more harm than good. After a night of rest, our bodies need fuel in order to jumpstart our metabolism and energize us for the day. It’s understandable, however, that fixing breakfast is not always convenient on those busy weekday mornings. Firefighters face a similar issue at the firehouse. They have to be ready to answer a call at a moments notice, but need to be properly fueled for whatever physical activity the job may require. That being said, their breakfasts need to be quick and easy, but provide proper nutrition to keep them going for whatever may come their way. Whether or not your day involves the kinds of physical activity required of a fireman, everyone can benefit from starting each day with a healthy meal. Here are 10 easy, healthy breakfast ideas fit for a fireman, and perfect for you too!
1. Sixty Second Cereal “Sundae”
Combine 1 cup whole wheat or bran cereal flakes with 1 cup of vanilla lowfat or Greek yogurt. Top with 1/4 cup crushed nuts such as pecans or almonds, and 1/4 cup blueberries or raspberries.
2. Nutritious Nut Butter Waffle
Toast a frozen whole-wheat waffle (we like Van’s Organic Power Grains Waffles) and top with 2 tbs almond or peanut butter. Sprinkle on a tablespoon of raisins or top with fresh banana slices.
3. One Minute Mushroom Scramble
Crack 3 eggs into a bowl. Whisk eggs to break yolks. Add 1/2 cup fresh, pre-sliced mushrooms and 1 oz. 2% shredded mozzarella cheese. Spray pan with cooking spray, add egg/cheese mixture. Scramble until eggs are firm.
4. Easy Egg and Cheese Sandwich
Coat a nonstick skillet with cooking spray and add 1 egg. While egg is frying, toast 2 slices whole wheat bread. Top one bread slice with 2 slices low-sodium deli ham, 1 slice low-fat cheddar cheese, 1 slice tomato, and 2 Romaine lettuce leaves. Add egg and top with remaining slice of bread.
5. Two Minute Tex Mex Muffin
Coat skillet with cooking spray and heat over medium-high heat. Stir in 1/4 cup egg substitute and 2 tbs shredded reduced fat cheddar cheese. Cook 2 minutes per side. Place eggs on bottom half of a whole-wheat English muffin. Top with 2 thin avocado slices and 4 tsp salsa, then top with other half of the muffin.
6. Speedy Smoothie
Combine 1/4 cup orange juice, 1/2 banana, 1/4 cup frozen berries (strawberries, blueberries, raspberries, or blackberries), 1/4 cup low-fat plain yogurt, 1 tsp Splenda or other sugar substitute in a blender. Cover and blend until creamy.
7. Last Minute Mexi-Melt
Spread 2 tbs canned, drained black beans over a slice of whole wheat toast. Top with 1 tbs salsa and 1 tbs shredded low-fat cheddar cheese. Microwave until cheese is melted and beans are hot; 30-45 seconds.
8. Breakfast Pizza in a Pinch
Coat skillet with cooking spray, heat over medium-high heat. Add 1 egg and cook, stirring often, until firm (1-2 min). Spread 2 tbs marinara sauce on each half of a toasted English muffin. Top with egg, 2 tbs shredded low-fat mozzarella cheese, and 2 pepperoni slices. Microwave until cheese is melted (about 30 seconds).
9. Chocolate Cherry Snappy Smoothie
Blend 1 cup low-fat milk with 1/2 cup frozen, unsweetened cherries and 1 tbs unsweetened cocoa powder. Serve with a slice of whole wheat toast.
10. Rise n Shine Ricotta-Pistachio Toast
Spread 2 tbs light ricotta cheese on toasted whole grain bread. Drizzle 1 tsp olive oil over ricotta. Sprinkle with 1 tbs crushed dry-roasted pistachios.