Morning Boost – Dietitian-Approved Breakfasts to Get You Out the Door

by Tara Sallee MS, RD, LD

     We always hear the claim that breakfast is the most important meal of the day. Why is this? It turns out that people who eat breakfast are actually able to make better food decisions throughout the day and tend to be a healthier weight than non-breakfast eaters. Starting the day with a good source of protein and fiber helps balance blood sugars for the remainder of the day, which provides for more stable energy and fewer cravings. Try this out for yourself, and see how you feel!
     Breakfast really is an ideal opportunity to start your day fueled and energized! Guarantee a good start to your day by prepping quick, energy-boosting breakfasts filled with good-for-you ingredients. Look for breakfast options that include:

• Protein
  • Sources: eggs, meat and seafood, nuts, beans, dairy
  • Benefits: provides lasting energy, repairs muscle, helps balance blood sugar, keeps you full longer
• Fiber
  • Sources: whole grains, vegetables, fruits, nuts and seeds, beans
  • Benefits: helps keep you full, results in more balanced blood sugars, can help promote healthy cholesterol levels
• Healthy Fats
  • Sources: avocados, nuts and nut butters, seeds, olive oil or avocado oil, full-fat yogurt
  • Benefits: provides satiating energy, helps body absorb other nutrients

 
     To get started, try meal-prepping this dietitian-approved prep-ahead smoothie pack recipe! It would be a wonderful on-the-go breakfast paired with 1 or 2 hard-boiled eggs.
 
Green Good-Morning Smoothie
Serves 2 (12 oz each)
 
All you need:
Freezer ingredients:
½ cup Hy-Vee frozen broccoli florets, cooked and cooled
½ cup Hy-Vee frozen unsweetened pineapple chunks
½ cup Hy-Vee frozen unsweetened sliced peaches
½ cup Hy-Vee frozen avocado chunks
½ cup lightly packed Full Circle Market organic baby spinach
½ cup lightly packed Full Circle Market organic baby kale
½ cup green seedless grapes
½ cup sliced zucchini
2 tbsp hulled hemp seed hearts
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Additional ingredients:
1 cup Hy-Vee original unsweetened almond milk
1 cup water
 
All you do:

1. Place freezer ingredients in a 1 quart resealable plastic freezer bag; seal bag and freeze up to 3 months.
2. To serve, place freezer ingredients in a high-powered blender. Slightly break up frozen mixture; add the almond milk to blender. Cover and blend until smooth while slowly adding enough water to reach desired consistency.

 
Recipe source: August 2022 Hy-Vee Seasons magazine
 
 
     For more ideas from Hy-Vee dietitians, visit hy-vee.com for additional nutrition services including Freezer Meal Prep Workshops and our Healthy Habits Menu Plan Program.
 
The information is not intended as medical advice. Please consult a medical professional for individual advice.
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