Boost Your Mind, Body and Energy with Breakfast

Meghan Hatalla

Benovates Expert Blogger

Kickstart Your Brain in the Morning

It might not be fair to say that everyone in the world must fall into either a morning person or night owl category, but most of us definitely have a preference. And with fall on the way (yes, we hate to admit it, too), it’s going to be that much more tempting to hit the snooze button in the morning.

Tips abound on how to increase your morning-person disposition. From oil pulling to drinking hot lemon water to an alarm that rolls across the floor, everyone has something that helps get their motor running. However, there’s one thing that’s guaranteed to energize your mind as well as your body… and no, it’s not coffee; it’s just breakfast.

Eating breakfast is important for your physical and mental wellbeing. So much so, that offering breakfast is becoming a common part of workplace wellness programs. But for those of us whose workplaces aren’t handing out scrambled eggs and are too hurried in the morning to have a bowl of cereal, there are still healthy, efficient options.

Here are some great breakfast options from Real Simple (see? It’s even in the name), designed for people who might hit the snooze button a few too many times.

6 Easy and Efficient Breakfast Ideas:

[Healthy] Banana Bread

Make it on a weekend and package up individual slices, making it easy to grab them on your way out. For a little extra protein, slather a little almond butter on top! Check out the recipe below or download it here:


⅓ cup unsweetened applesauce
¼ cup honey
2 tablespoons light brown sugar
2 large eggs
3 large ripe bananas, mashed (about 1 1/2 cups)
¼ cup unsweetened almond milk
1 teaspoon baking soda
1 teaspoon pure vanilla extract
½ teaspoon ground cinnamon
1½ cups white whole-wheat flour

how to make it:

1.  Heat oven to 350°F. Grease an 8-by-4 inch loaf pan.

2.  In a large bowl, combine the applesauce, honey, and brown sugar. Add the eggs and beat well. Stir in the mashed bananas and almond milk. Add the baking soda, vanilla extract, cinnamon, and 1/2 teaspoon salt and stir.

3.  Gradually fold the flour into the banana mixture until just combined (do not overmix).

4.  Pour the batter into the prepared pan and bake until a toothpick inserted into the center of the loaf comes out clean, 45-50 minutes.

5.  Cool in the pan for 10 minutes, then transfer to a wire rack to cool completely.

Mustard, Avocado, and Dill on a Whole-Wheat Muffin With Boiled Egg

Minimal cooking (just boiling an egg and toasting a muffin) make this a perfect multi-tasking breakfast. Put the water for the egg on, get dressed. Pop the muffin in the toaster, get your shoes and bag together for the day. Slap it all together and hit the road.

Almond Butter, Yogurt, and Fruit Parfaits

Mix it up however you like it. Start with a dollop of plain yogurt, swirl with almond (or other nut) butter, layer with fruit, and repeat. Add granola for more texture (and nutrients).

Fruit and Cheese

Simple, right? Grab some grapes and an apple, slice up some cheese, and snack on it all morning. Add almonds or other nuts for a little more protein.

Something Prepackaged… Within Reason

Of course something homemade is always best. But at the very least, even grabbing a breakfast bar, biscuits, waffle, even an Egg McMuffin (yup, you read that right) is better than a stomach full of nothing. Try to only go this route on occasion and look for products with the fewest ingredients and low amounts of sugar.

Whole Grain Blueberry Muffins

Another one that you can make ahead of time, then freeze for up to a month. They’re loaded with fiber to keep you full until lunch time – and maybe beyond. Check out the recipe below or download it here:


1 1/4 cups whole-wheat flour, spooned and leveled*
1 cup old-fashioned rolled oats
1/4 cup flaxseed meal (available at natural-food stores)
1/4 cup pecans
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon kosher salt
1 cup plain low-fat yogurt
1/2 cup packed light brown sugar
3 tablespoons unsalted butter, melted
1 tablespoon grated orange zest, plus 1/4 cup orange juice
1 large egg
1 teaspoon pure vanilla extract
2 cups fresh blueberries or one 8-ounce bag frozen blueberries

how to make it:

1.  Heat oven to 375° F. Line a standard 12-cup muffin tin with paper liners. In a food processor, process the flour, oats, flaxseed meal, pecans, baking powder, baking soda, and salt until finely ground.

2.  In a large bowl, whisk together the yogurt, sugar, butter, orange zest and juice, egg, and vanilla. Add the flour mixture and mix just until incorporated (do not overmix). Fold in the blueberries.

3.  Divide the batter evenly among the muffin cups. Bake until a toothpick inserted in the center comes out clean, 22 to 25 minutes.

What’s your go-to breakfast hack?

Members, log in to Benovate to earn your points and for additional tips and recipes on healthy eating.

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