five easy weekday breakfasts
Breakfast is the most important meal of the day. It activates your metabolism, provides energy, and aids in portion control throughout the day.
When you eat breakfast, and again every three to four hours throughout the day, you have more control over what you eat, how you eat, when you eat, and why you eat. Studies show those who eat breakfast are more likely to maintain a healthy weight and reduce the risk of chronic diseases (1). It’s time we start giving breakfast the credit it deserves!
At this point, you may be thinking, “Well, I don’t have time for breakfast!”. I’m here to assure you, breakfast doesn’t have to be hard. Simple options such as whole-wheat toast with avocado and an egg can provide essential nutrients without requiring much time or effort. If that’s too much of a commitment, try a high-protein Greek yogurt parfait for a balanced smoothie. You can even rely on items you pre-ahead, like overnight oats or couscous … maybe even eggs! Consuming a high-protein breakfast has been shown to increase the feeling of fullness and reduce hunger throughout the day (2). This can help increase mindful eating and support weight management.
But it doesn’t stop there. Scientific studies have shown the benefits of breakfast extend beyond weight management. The journal Appetite demonstrated that children who ate a balanced breakfast performed better on memory and attention tasks compared to those who skipped the meal (3). This underscores the importance of a nutrient-dense breakfast for mental alertness and productivity. Incorporating foods rich in omega-3 fatty acids, such as chia seeds or flaxseeds, can further enhance cognitive function and support brain health (4). By focusing on creating a complete plate full of balanced nutrients, breakfast can be a tool that makes a significant difference in your energy levels, mood, and overall health. Remember, breakfast is your first opportunity to nourish your body, so make it count!
Here are five easy and delicious breakfast ideas you can incorporate into your routine, even on your busiest weekday mornings.
See our top five easy no-cook / low-cook weekday breakfasts below:
Enhanced toasts
Greek yogurt parfaits
Overnight oats
Smoothies
Eggs (prep ahead option)
Enhanced toasts
Toast is a quick and easy convenient option that doesn’t have to be boring. Breads such as sourdough and whole-grain are great bases for a variety of creations. Here are a few suggestions:
Avocado toast: Spread ripe avocado on your toast, and add protein by adding cottage cheese or your favorite style of egg. You can serve it with a side of Greek yogurt if that's more your thing. Either way, add a drizzle of extra virgin olive oil for some additional healthy fats. Finish it with your choice of salt, pepper, and seasonings (my personal favorite is hot sauce). Microgreens are also a great addition!
Nut butter and banana: Spread your favorite nut butter (peanut, almond, or cashew) on whole-grain toast. Top with banana slices and a sprinkle of hemp seeds for a boost of omega-3s.
Labneh and dukkah: Spread labneh on your toast, and top it with pre-washed arugula, extra virgin olive oil, lemon juice, dukkah, and a pinch or two of kosher salt. If you can, add an egg or two!
Greek yogurt parfaits
Greek yogurt parfaits are great for warm summer months. Simply layer Greek yogurt with fresh berries, a drizzle of honey, muesli, and a handful of chopped nuts for extra crunch and healthy fats. You’ll have a parfait rich in protein and probiotics, supporting gut health, and keeping you full until your morning snack. My favorite is Straus plain Greek yogurt, Bob’s Red Mill muesli, diced nectarine, walnuts, and hemp seeds. So good!
Overnight oats
Don’t have time in the morning? Overnight oats are your new best friend! Prep them on Sunday, or at least one night in advance, by combining rolled oats (or a blend of rolled and steel-cut) with your choice of milk, a bit of plain Greek yogurt, and a scoop of collagen peptides. Stir well then place them in the fridge overnight. In the morning, add your favorite toppings like fresh fruit, nuts, seeds, or a spoonful of nut butter. Toppings can be added in advance if you need a grab-and-go meal. These can also be made with golden couscous in place of oatmeal.
If you want more direction, give these recipes a try:
Smoothies
Smoothies are an easy way to get in a serving of veggies and fruit. They’re also delicious, require no cooking / minimal clean-up, and are great on the go. Simply blend frozen or fresh fruit such as bananas and berries, add a handful or two of fresh greens like spinach, some protein, and healthy fats, and finish with your liquid of choice (milk, non-dairy milk, coconut water, or plain water). Smoothies are versatile—let them be. Get a balanced base formula down and change up the flavor profile or ingredients as you’d like.
If you want, you can prep the frozen fruit and vegetables in glass jars or plastic bags the night before or on the weekend. Just remember to enhance your smoothies by adding protein powders, greek yogurt, collagen, and healthy fats like flaxseeds, chia seeds, hemp seeds, nut butter, or avocado. Here are a couple of ideas to get you started:
Eggs you can prep ahead or cook while you get ready
Eggs don’t have to be a big to-do. They’re great to prep on the weekend for convenience throughout the week, or you can cook them in just a few minutes at mealtime. They’re a versatile and delicious high-biological-value protein that’s a great addition to your morning meal—incorporate them if you can.
If you want boiled eggs, follow these simple steps:
Make an ice bath in a small bowl; set aside.
Place the eggs in a small pot and cover with cold water, about 1 inch above the eggs. Bring to a boil; cover with a tight-fitting lid and remove from heat. Let sit for 6 minutes before placing it in an ice bath to cool.
If you want baked eggs, follow these simple steps:
Preheat your oven to 375° F, prepare single-serving ceramic dishes by oiling the edges, place the ceramic dish on a baking sheet for stability, crack one egg in each dish, season with salt and pepper, and bake for 8 to 12 minutes or until the egg whites are fully cooked. Enjoy it by itself or add additional toppings to pair with it such as some avocado. Want a more fun baked egg dish? Try baked eggs in tomato sauce.
The bottom line
Incorporating whole foods into your breakfast is a nutritious and delicious way to start your mornings, even on busy weekdays. These easy weekday breakfast ideas will help you begin your mornings on the right foot, fueling your body for the day ahead. Give these recipes and try, and see how a wholesome breakfast can make a positive difference in your daily routine.
Want more? Check out these other related posts …
Get more recipes and resources — join my substack newsletter!
Paying subscribers receive:
Exclusive recipe drop every Saturday morning
Once monthly one-week meal plan
Nutrition education and resources
Weekly Five Things post
Access to all past recipes on the website
Unpaid subscribers receive a recipe drop once monthly and my weekly Five Things post.
Written by Kelanie Garcia
Kelanie is a full-time student at California Polytechnic University, San Luis Obispo. She’s a nutrition major with an entrepreneurship minor, aspiring to become a Registered Dietitian. Kelanie is passionate about sharing the impacts of the Mediterranean diet, as it has transformed her relationship with food and wellness while being a college student. In her free time, she loves to test recipes, run outdoors, and improve her photography skills.
This post was reviewed by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She’s a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps people get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food. She’s also a nutrition consultant for health and tech startups, food companies, and brands she believes in.
