Power Start Your Day

The best way to kick off the morning is with a delicious boost of energy- breakfast!

From our blog Overview of Food Groups and Classification, we learned about the different types of foods that are vital for the body and also saw the USDA Choose My Plate image that represented what each meal should look like.

Getting out of the door on the way to school or work in the morning can be rushing, but in order to avoid skipping breakfast, below are some examples of balanced meals in the morning that are quick to prepare and easy to eat on the go!

1. Tasty Whole Grain Waffles with Peanut Butter and Banana

Time: 5 Minutes

Ingredients: 1 or 2 Whole Grain Waffles, 2 Tbsp of Peanut Butter, and 1 Banana

How to Prepare:

  1. Toast either one or two of the whole grain waffles to your liking.
  2. When finished, spread some peanut butter on top of both.
  3. Then, slice your banana. Add the sliced pieces on top of your waffle/waffles. Eat!

*Tip: Drink with a glass of milk so that you can get some great calcium! Also, feel free to instead of using whole grain waffles, also use a whole grain bagel or slice of bread. Either way, you are receiving good complex carbs that will help your mind think better in the day.

2. Quick Overnight Oats

Time: 5 Minutes (Make sure to start this one overnight)

Ingredients: 1 jar or mug, 1 cup of oats, 1 cup of milk, (Optional: 1 tsp of honey, almonds, or fruit)

How to Prepare:

  1. Take a jar, mug, or a container you can eat out of, and pour in oats and milk.
  2. Put in the refrigerator overnight.
  3. In the morning, take container out of refrigerator and heat in microwave for 30 seconds if desired to eat warm.
  4. After, mix in either a 1 tsp of honey, some almonds, or some fruit like sliced banana or blueberries. Mix and eat!

*Tip: Putting some nuts or a 1 Tbsp of peanut butter or almond butter gives this meal more protein. Protein will make you feel fuller and more satisfied.

3. Pumped up Pancakes

Time: 10-15 min

Ingredients: 1 banana, 2 eggs, (optional: scoop of protein or whey powder), oil for cooking

How to Prepare:

  1. Mash the banana with a fork.
  2. Take banana and put into a bowl.
  3. Crack both eggs on banana. Mix both until consistency.
  4. Add scoop of protein powder in mixture and mix.
  5. Prepare pan with cooking oil
  6. Pour about a sixth of the mixture onto the pan.
  7. Cook for about 1-2 minutes. Then, flip.
  8. Cook for about 1-2 minutes.
  9. Repeat steps 6-8 until all mixture is gone and left with delicious pancakes!
  10. (Optional) Add some vanilla yogurt, berries, almonds, or maple syrup on top.

*Tip: Not an ideal recipe to do in a hurry, but if some time available, check it out!

Contact us through Instagram or Pinterest (@talkbyvictoria) or through this blog about how the recipes went! We love feedback and getting photos. If you have any cool, healthy, or quick recipes to share, let us know!

Remember always: You are loved. You are awesome. And of course, beautiful.

(Photo credits to http://www.ifyougiveablondeakitchen.com/2017/04/25/banana-peanut-butter-waffles/ (recipe not taken from link- only beautiful photo))

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