Prioritizing Nourishment on Busy Mornings

Simple ideas to ensure proper nourishment isn't forgotten in the morning rush.

Written by Emily Edling, Sabrina Stadelman, & Cristina Luibil MS, RD, LDN

As we get back into school routines, daycare drop-offs, and say farewell to the "summer Fridays" schedule at work, it can be tough to get the mornings back into a routine. Mornings are often rushed, and it’s not always easy to fit in a nourishing breakfast. Nutritious breakfasts don’t have to be too much work. 

When I (Emily) have the time for a filling breakfast, I notice that my hunger cues aren’t interrupting my morning (though, grab a satisfying snack to honor those hunger cues when they come up!) I feel like the days I (unfortunately) skip breakfast, I’m naturally ravenous later and feel like I’m trying to catch up all day. That helps me notice that I just function better with breakfast. 

We all have different appetites. Some people I know don’t feel hungry in the morning (though I'm sure the RDs at Aterra Nutrition would love to unpack why this might be!), while others are very hungry right when they wake up. It’s neat that we are all diverse in many ways! Most people do well to have at least something to eat in the morning. Having a breakfast - small or large - that includes some protein, filling fats, and grains that give you energy will help get through the busy morning. 

Breakfast doesn’t have to be daunting – no one needs a magazine cover spread! Cereal and fruit are staples at our house. Here are some simple breakfast ideas that won’t take forever and hopefully use up some leftovers in your fridge: 

Smoothies + Toast with PB: Smoothies are a great option for the whole family. We always have frozen fruit in the fridge ready to go. Your smoothies could be fruity or savory, however you like. Add yogurt, fruit, veggies, peanut butter, frozen avocado chunks, oats, chia seeds, honey, or maple syrup. There is a wealth of smoothie ideas online. Experiment with what you like! (Note- no honey for littles under 12 months old!). Add your favorite bread, toasted with some peanut butter (or other spread) to make it even more filling.

Eggs: Not everyone likes eggs, but they pack a nutritious punch and can be used in a variety of ways. You can’t beat a scrambled egg with toast. You can also experiment with adding other flavors you like to a pan of eggs or frittata. Some ideas include leftover roasted veggies, ham or turkey, bacon, cheese, fresh herbs, and salsa. You can take it in many directions and never get bored. Wrap in a flour tortilla for a breakfast burrito you can carry out the door. 

Open-faced Sandwich: Top your favorite bread (bagel, naan, tortilla, etc.)  at home with your favorite flavors. We like to think about including a yummy fat (cream cheese, olive oil, slice of cheese, avocado), crunch of some kind (cucumber slices, lettuce, radishes, nuts), something filling (slices of deli meat, bacon), and finish with some color (tomato slices, pickled red onions, fresh herbs). There’s no wrong way to go – work with what you have and what you like. Various breads do great in the freezer, so buy extras the next time you’re out and thaw what you need the night before. 

Leftover dinner: Warmed leftovers can make a great and hearty breakfast! Remember that any food can be breakfast, lunch, or dinner!

We're curious to hear, what works best for you? Be flexible, nix the judgment, and find enjoyment in breakfast. 

For more breakfast and meal prep ideas, consider signing up for our Casual Cooking Class. These hour-long classes are held on Saturday mornings over Zoom. We provide you with a grocery list, recipes, and guidance in preparing the foods over a virtual call, where we can all prepare the recipes together from the comfort of our kitchens. If you're interested, click the button below for more information and to register:

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Disclaimer: The information shared in this blog is for general educational and informational purposes only. It may not be tailored to your specific health needs as it is written here. This content is not intended to replace personalized medical advice, nutrition counseling, or medical nutrition therapy. Any recipes or suggestions provided are meant to inspire and should be used at your discretion. Always consult with your own registered dietitian, physician, or healthcare provider before making changes to your nutrition, lifestyle, or treatment plan. If you choose, Aterra Nutrition would be happy to help you in your own, individual nutrition and intuitive eating journey.