4 Easy Healthy Breakfast Recipes that Cook in 2 Minutes (or Less!)

It’s well known by now that eating breakfast plays a crucial role in how we perform physically and mentally for the remainder of the day. Breakfast restores blood glucose levels to normal, provides energy; helps to lower cortisol (the stress hormone); and curbs hunger early on in the day to help manage calorie intake. So get yourself over to Sainsbury’s and make sure you have plenty of breakfast ingredients on hand at all times. So we checked in with a pro nutritionist for her favorite easy healthy breakfast ideas for athletes in training. (No excuses for poor planning and opting for fast food!) 

“I’m not sure how breakfast became controversial. For me, it has always been, and continues to be, the most important meal of the day,” says Jennifer Fisher, recipe creator, healthy-cooking coach, competitive runner and founder of The Fit Fork. “A morning meal literally ‘breaks the fast’ of not eating for the 7 to 8 hours while asleep.”

No matter how busy you are, or how little experience you have in the kitchen, you should commit to trying one of Fisher’s go-to easy-prep breakfasts. “Tested on my teenage boys, these four lightning-fast recipes prove that anyone can create a super-fit, super-fast meal to start off the day right,” says Fisher. Each breakfast idea takes about two minutes to prepare and is packed with at least 20 grams of protein for long-lasting energy to power you through your workouts and your day. 

Easy Healthy Breakfast Ideas (+ Other 2-Minute Recipes)

2-Egg & Beef Microwave Mug Omelet

Ingredients:

  • 2 large eggs
  • 2 tablespoons water
  • 30 grams leftover mince meat, or steak or brisket cut in bits
  • Handful of chopped fresh spinach
  • Salt pepper to taste
  • Optional: green onions, cheddar cheese

Directions: 

Spray large coffee mug with cooking spray. Whisk together eggs, water, spinach and salt and pepper to taste. Stir in leftover beef. Microwave on high for 30 seconds. Remove to “scramble” by stirring. Return to microwave and cook on high for an additional 30 seconds or until cooked through. Top with green onions and cheddar, if desired.

Mocha Protein Oats

Ingredients:

  • 150 grams quick-cooking oats
  • 1 scoop chocolate protein powder (about 45 grams)
  • 250 ml (about one cup) of brewed coffee
  • Optional: Stevia drops, to taste

Directions: 

Add oats and protein powder to bowl or mug. Stir in coffee. Microwave on high for 1½ to 2 minutes, until desired consistency is achieved. If desired, add a few drops of liquid stevia to make sweeter.

Egg, Avocado & Hot Sauce Sandwich

Ingredients: 

  • ¼ avocado
  • Salt and pepper to taste
  • 2 slices of multi-grain bread
  • ¼ medium avocado, smashed
  • 2 large eggs
  • 2 tablespoons water
  • Dash of hot sauce

Directions: 

Mash avocado in bowl with salt and pepper to taste. Toast bread. Meanwhile, whisk eggs with water in 2-cup bowl or mug. Microwave on high for 60 to 90 seconds, stirring halfway between. Spread avocado on warm toast, top with eggs, drizzle with hot sauce and top with remaining piece of toast.

Banana “Bread” Protein Smoothie

Ingredients:

  • 250 ml light soy milk (unsweetened, if possible)
  • 1 pitted Medjool date
  • 90 grams of banana slices
  • 1 scoop vanilla protein powder (about 45 grams)
  • Ice, as needed

Directions: 

Add all ingredients and blend, adding ice as desired, until smooth at desired consistency. Pour into tall glass and enjoy.

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