Fuel-Up Your Day in Less Than 5 Minutes!


If breakfast truly is the most important meal of the day then why do so many of us skip it? Often it’s because we feel we don’t have enough time or we just aren’t hungry. However, taking a few quick minutes in the morning to "break the fast" can have long-lasting effects that impact your entire day- for the better! Say goodbye to crankiness, irritability, mid-morning hunger pangs, and afternoon munchies and say hello to increased productivity, improved attitudes, and better performance.

What to Eat?!

What you choose to eat for breakfast is just as important as eating breakfast. Consuming a breakfast high in simple sugars and refined carbohydrates (pancakes with syrup, donuts, toaster pastries, etc washed down with a large glass of fruit juice) is energy robbing and hunger creating. These foods cause a quick rise in blood sugars followed by a quick crash. This is why some people say that eating breakfast makes them feel hungry all day.


However, when you have a balanced breakfast with whole grains, complex carbohydrates, fiber, and protein, you are creating more sustainable energy. The right balance of nutrients creates a much slower rise in blood sugars throughout the morning, delaying hunger pangs and fatigue. So instead of reaching for typical high sugar, low protein breakfast options, use this plate as a guide to help create more well-balanced breakfasts. Remember, BALANCE IS THE KEY!



Time to Eat!

Enjoy the following 5-day breakfast menu for recipes that can be prepared and ready to eat in less than 5 minutes each! It can’t get much quicker or easier than this! Click here for the complete menu with recipes. For individual recipes, simply click each recipe title below.

Day 1

Peaches and "Cream" Waffles


This recipe has the right balance of carbohydrates and protein to get your day started out right. Once you try this recipe, you’ll never go back to using syrup again!

Day 2

Southwest Scramble
Recipe Adapted from: Martha Stewart Living

To make this a complete meal, serve with ½ cup fresh fruit and 1-2 slices of whole wheat toast. Eat the eggs out of the dish you cooked them in or slide cooked eggs onto bread to create an egg sandwich you can enjoy on the run. For an added kick, top with salsa and/or a sprinkle of reduced-fat cheese.

Day 3

Very Berry Smoothie

Make a batch to drink now or whip up a couple batches and freeze in individual portions for later. This nutrient packed smoothie contains 7 Detox Foods and is scrumptious! Check out our previous post, Foods for Natural Detox, to read more about foods for healthy detox.

Day 4

PB&B Wafflewich

Try this spin on a breakfast sandwich by using whole grain waffles instead of plain old bread or English muffins. This ‘wafflewich’ has everything you need for a balanced breakfast and is fun to eat!

Day 5

Minute Oatmeal Muffins
Recipe from: Blogilates


Homemade muffins in a minute? Hard to believe, I know, but it’s possible! Check out the easy step-by-step guide below. Serve with 4oz of vanilla Greek yogurt for an added boost of protein.

1 egg
1 Tbsp milk
1 tsp brown sugar
¼ cup oats, dry
¾ cup blueberries, divided
Cinnamon, optional


  1. Beat egg with milk in a microwave safe coffee mug.
  2. Stir in brown sugar and, if desired, cinnamon.
  3. Add oats and stir well.
  4. Fold in ¼ cup blueberries.
  5. Place in microwave for 1 minute. Watch carefully!! It could overflow. If the muffin top does not look firm, place back in microwave in 30 second intervals until top is firm.
  6. Flip mug upside down onto a plate. Serve with remaining ½ cup blueberries.


What are some of your quick, healthy breakfast ideas?

We’d love to hear from you!



About Author

Ashley Bailey, MS, RDN, LDN


Ashley is a Nutritionist at SAS Institute in Cary, NC. She is a Registered Dietitian Nutritionist, Certified Biofeedback Instructor, and has a Certificate of Training in Adult Weight Management. Outside of work, Ashley enjoys spending as much time as possible at the beach, running, cooking and crafting. Follow @abaileyRD on Twitter.

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