As teachers, we often tell our students that breakfast is, of course, the most important meal of the day. But… raise your hand if you sometimes skip it yourself. We wake up super early, gather our things, and head to school for long days of teaching — it’s really easy in all that hustle to forget about our own nutrition needs, and instead nosh on an unhealthy, sugar-laden cereal bar in lieu of something homemade.
Not anymore! We asked a few food experts to share with us some breakfast ideas for teachers that are so easy to whip up — and eat on the fly — that you’ll have no excuses for starting your day without a good meal. Bon appetit!
From Sally Lipsky, plant-based nutrition author, educator, and speaker: On Sunday evening, prepare bowls of oatmeal for three mornings (after three days, the oatmeal gets too soggy, she says). In small glass bowls with lids, combine ½ c. oatmeal, ½ c. water, ½ ripe banana, and a handful of frozen berries. Sprinkle with pumpkin pie spice/cinnamon. In the morning, cook in microwave for 1½ minutes. For more nutrition, suggests Lipsky, add ground flax seeds or leafy greens.
From Holley Grainger, nutrition expert and registered dietician: Breakfast doesn’t always have to be a healthy “recipe,” Grainger tells us, but can easily be a pairing of nutritious and satisfying options. Pack a breakfast box the night before using a variety of items from all of the food groups to keep you feeling full and satisfied. “Try this combo: 1 large hard-cooked egg, 1 oz. cheddar cheese, 4 whole wheat crackers, and 1 cup of strawberries. Boost your breakfast and round out the meal with a serving of veggies from a 5.5 oz. can of V8. This breakfast provides over 10 grams of protein and around 275 calories,” she says.
From the American Egg Board’s The Incredible Egg: Research shows eating high-quality protein foods for breakfast, like eggs, can help you feel more energized and satisfied throughout the day, making these cups a great way for teachers to start their busy days, their rep told us. With one large egg containing 6 grams of high-quality protein and nine essential amino acids, all for 70 calories, eggs are a nutritional powerhouse. “Plus, at under $.20 each, eggs are one of the least expensive sources of high-quality protein per serving.” Here’s their recipe for Tex-Mex egg cups.
From Julia, founder of Savory Tooth, a healthy food blog dedicated to low-carb dishes: Here’s a very simple make-ahead recipe for low-carb biscuits, she shares. “You can make them the day before, and eat one in the car or while walking. They’re low-carb as well, so it’s a healthier alternative compared to most breakfasts.” And all you need: almond flour, shredded cheddar, bacon, eggs, heavy whipping cream, salted butter, and salt.
One more recipe from Sally Lipsky that you can throw together in a pinch: In a coffee mug or Mason jar, she explains, combine ½ c. oatmeal, ½ c. non-dairy milk, cinnamon, chopped apples, raisins, and walnuts (or other fruits/nuts). Refrigerate overnight, then eat cold or warm. Easy, peasy.