5 Quick and Easy Macro-Friendly Weekday Breakfasts
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Ah, breakfast. The most important meal of the day, right? Seems like people either love it or hate it. I’m on team breakfast all the way. There’s something about enjoying my morning coffee with a bowl or plate of deliciousness that I just look forward to every night when I go to bed. Hence, intermittent fasting and I were never meant to be.
As much as I love breakfast, I also have two small kids – the older of whom just started hybrid kindie 2 days each week…excuse me while I go cry into a pillow out of sadness, then pop a cork off a bottle of champagne in celebration. Motherhood is weird.
So anyway, my mornings are not leisurely or relaxed or even my own. Yeah, yeah, I could wake up before my kids. Sure I could, but no. With overnight and early wake-ups constant in my life, combined with my desire to stay up late to enjoy my kid-free time, I’m just not there yet.
Between getting kid breakfasts made and served, my son’s school lunch and backpack ready to go, and let’s face it – put pants on everyone, my own breakfasts are pretty rushed. But instead of reaching for a few handfuls of Fruit Loops, a pack of Poptarts, or the Donettes I know are stashed in the back of the pantry, I still manage to prepare a yummy, satisfying, nutritious breakfast for myself every morning – in under 5 minutes each.
Here are the go-to, quick weekday breakfasts that fuel my mornings and start my days strong:
- Greek Yogurt with Fruit, Granola, and Honey
Okay, so I know this one sounds vanilla – and it does come in that flavor, actually – but just bear with me here. The options of what you can add to and top your yogurt with are literally endless, and guys, there’s some delicious ideas out there.
Greek yogurt is an amazing source of protein – something you need more of in your diet, I can almost guarantee. Per 100 grams, you can expect a 10 gram protein punch for a mere 50 calories.
I routinely dish myself out between 170-200 grams of plain, nonfat Greek yogurt. The flavored stuff is almost too sweet in my opinion, especially after I add my mix-ins, but it’s also my opinion that plain Greek yogurt is totally unpalatable to eat by itself. To combat its tart, tangy bite, I generously pile on fresh fruit, add a bit of crunchy granola, and top it all off with a sweet drizzle of honey. I then have a bowl of creamy, crunchy, perfectly sweet breakfast perfection.
Ways to Mix Up Your Yogurt Bowl…Literally
- PB&J yogurt – Top yogurt with a dollop each of peanut butter and jelly, and some granola and/or peanuts for crunch and texture. PB2 powdered peanut butter is also a great lower calorie, lower fat add-in and substitute for peanut butter. This combo is my go-to when I run out of fresh fruit.
- Pumpkin Spice yogurt – It’s officially pumpkin spice season, which means it’s the perfect time to top your yogurt with some pure pumpkin puree, granola, a bit of pumpkin pie spice and a drizzle of honey.
- Strawberry Cheesecake yogurt – Stir some sugar free, fat free cheesecake pudding mix into your yogurt, crumble some Graham crackers on top, and pile on the strawberries.
- Get creative with it based on what your tastebuds love, just make sure it also aligns with your goals.
- Microwaved Scrambled Egg Whites
This may sound funky if you’re not familiar with the legit life-changing fact that you can cook eggs in the microwave. But, now that you know this is possible, please go do it now. Then thank me in the comments. I’ll wait.
- Spray a medium-sized microwave safe bowl with nonstick spray.
- Crack your eggs and/or pour in your egg whites.
- Microwave anywhere between 1-and-a-½ to 2 minutes at level 8-10 power. I know that’s vague, but everyone’s microwave is different, so just keep an eye on it the first couple times you make it. Too long and they’ll sorta pop and make a mess of your microwave.
Ways to Serve Your Egg Whites
- Prior to microwaving, I’ve mixed in diced veggies, spinach, cheese, and/or meat for a nutrient and protein packed scramble. Be aware that you may need to extend microwave cooking time when you add these things to your eggs, and you may think they look runny and aren’t fully cooked, but it’s just some excess water cooking out of your add-ins.
- Stick your scramble onto the middle of a Joseph’s Lavash or Cutdacarb wrap, fold the sides up over the top, and either toast it in a George Foreman grill or panini press, or “fry” both sides in a pan sprayed with nonstick cooking spray. Ta-daaaa, you’ve got a brekkie crunchwrap ready to be devoured!
- My absolute favorite things to do with an egg white “cloud” as some call them, is to sandwich it between a toasted mini bagel or 2 frozen protein pancakes along with some turkey sausage or Canadian bacon and cheese, drizzled with zero-calorie pancake syrup. My mouth is watering just thinking about this savory-with-the-perfect-touch-of-sweet concoction, and I eat it often. It’s like a McDonald’s McGriddle breakfast sandwich without all the sodium, calories, fat, and I dunno what the hell else. I don’t think I wanna know.
- Throw your eggs in a tortilla with salsa for a quick breakfast taco or burrito. These are great as they are, or crisped in the air fryer or a panini press, too.
Who wouldn’t want a hot, fast, steamy, quick…breakfast? Wait, what did you think I was gonna say? Get your mind outta the gutter and back to eggs.
- Instant Grits Bowl with Egg Whites, Cheese, and Sausage
I came across this idea on @makeyourmarkfit’s Instagram page and it has become a staple in our house. Here’s how I make mine:
- Microwave instant grits according to the package – watch closely as these like to overflow if left to their own devices. Using a large bowl helps avoid this issue.
- Drizzle prepared grits with 0 calorie pancake syrup.
- Microwave egg whites as mentioned above, and chop/scramble it on top of the grits and syrup.
- Layer on light cheese and cooked turkey sausage crumbles or diced patties/sausages. Voila!
Simple, quick, and delicious, not to mention chock full of plenty of protein and carbs for the energy you need to take on the day!
- Egg White Proats
Using plain or flavored instant oatmeal or “quick oats” is a great, fast, filling breakfast option. It’s easy to jazz up to fit whatever you’re in the mood for from one day to the next with endless combinations of no-prep pantry items like peanut butter, walnuts, raisins, chocolate chips, fruit, granola, coconut shavings, pancake syrup, ground cinnamon, etc.
The only place oatmeal is a bit lacking, in my opinion, is in the protein department. Do you see a theme to my breakfast goals? To remedy this shortcoming, you could add straight up protein powder to your oatmeal. This is a decent option, and this protein powder is amazing for recipes, but I prefer adding egg whites. I like to save my “fake” protein for a single bar or shake later in the day as a sweet, chocolatey treat with my afternoon coffee. My favorite protein bars are FitCrunch, Pure Protein, and BSN Birthday Cake Protein Crisp.
I see plenty of people on Instagram drinking a protein shake in the morning, eating a protein bar in the afternoon, and some sort of dessert in the evening containing protein powder, but any more than 1 serving of whey protein in a day and I tend to feel bloated and uncomfortable. But you do you.
Here’s how to make your own, microwaved “proats” with egg whites:
- Add just slightly less water (I also use skim milk) than the oatmeal package calls for and microwave for 90 seconds.
- Stir in 80-100 grams egg whites and microwave another 40 seconds.
- Stir and repeat 30-40 seconds of cook time and stirring as needed to cook egg whites through, stirring in between.
- Add water or milk, if/as needed, to achieve your desired consistency.
- Top with any and all of the things listed above or nothing at all. Enjoy!
5. Avocado Toast with Tomatoes and EBTB seasoning
So. Good. I used to not like avocado, and present-day me wants to travel back in time to slap past-me in the face. But that’s neither here nor there. This breakfast takes hardly any time at all, and has the perfect mix of rich flavors to wake those tastebuds up and make ‘em thank you for everything you do for them.
- Toast your bread.
- Meanwhile, say a prayer, then cut into your avocado. Hopefully the prayer worked and what you see inside is green glory.
- Mash up or slice your avocado.
- Slice your tomatoes.
- Spray your toast with 0 calorie spray butter, or add light or regular butter, depending on your macro goals.
- Top with prepared avocado, a sprinkle of Everything But the Bagel seasoning, and sliced tomatoes.
- Dive in and get your dollar’s worth before the avocado browns.
I like to pair my avo toast with sides of cheesy egg white cloud and/or pre-cooked turkey sausage or canadian bacon for a boost of protein.
Note: if you’re looking to lose weight you’ll want to check labels and keep portions in check when it comes to foods mentioned above. While delicious, the smallest increase in the amount of cheese, avocado, granola, peanut butter, or bread could make these macro-friendly breakfasts into macro disasters.
These breakfasts are perfect for busy weekday mornings before heading to school or the office, and help me start my days macro-balanced and energized. Packed with protein, they’ll keep mid-morning “hanger” and vending machine temptation at bay.
Let me know your favorite busy morning breakfast in the comments! Follow my fitness journey on Instagram for more lazy-girl meal inspiration. I post my food diaries daily in my stories – that’s where all the photos above came from. It’s obvious I’m #notafoodblogger and #notafoodphotographer, but I assure you it’s all more delicious than it looks.
Stay-tuned for a Make-ahead and Weekend Breakfast Ideas post for those mornings you have a bit more time on your hands but still want simple and nutritious meals.
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