Breakfast is Important

31 January 2017

Our bodies are fasting all night long and breakfast is the meal that breaks that fast and gets our metabolism going. Food is our fuel for our bodies as well as our brains. Just like our cars do not run well on an empty tank of gas, neither do we.

Prevent Overeating

Our bodies need certain nutrients that can be provided with a healthy breakfast. When skipping breakfast, you are more likely to compensate by overeating later on in the day. The longer you wait to eat, as hunger builds, it’s easier to reach for high sugar and fatty snacks.

Brain Fuel

Breakfast restores glucose levels, an essential carbohydrate that is needed for the brain to function. Eating breakfast can improve memory and concentration levels as well improve our mood and lower stress levels.

Body Fuel

Eating a breakfast that’s high in fiber and carbohydrates could help you feel less tired throughout the day. The more energy you have, the more active you are likely to be.

If you skip breakfast because you want to save calories, that may backfire. Chances are you’ll be starving by lunchtime. That may lead you to overeat or choose fast but unhealthy options.

Even if you are not hungry in the morning you can train your body in no time. Choose breakfast options that are a combination of whole grains, fiber, lean protein, and healthy fats.

Quick and Healthy Breakfast Ideas

  • Breakfast smoothie
  • Whole grain waffle with greek yogurt and berries
  • Whole grain toast with peanut butter and banana
  • Oatmeal with chopped apples and cinnamon
  • Egg white and veggies in whole grain tortilla

Not Much Time in the Morning?

  1. Cook ahead: Make breakfast the night before. Just reheat as necessary in the morning.
  1. Prep your ingredients: Figure out what you’ll eat for breakfast the night before. Then, set out dry ingredients and any bowls, equipment or pans. They’ll be ready for use in the morning.
  1. Pack it up: Make a to-go breakfast the night before. In the morning, you can grab it and go.

Try these prepare ahead breakfast recipes that will get your day started right:

FIT4U Cinnamon Apple Quinoa Bowl

2 servings


  • 1 cup quinoa, cooked
  • 1 cup unsweetened almond milk
  • 1/2 apple, peeled
  • 1 oz chia seeds
  • 1 scoop vanilla whey or vegan protein powder
  • 1/2 tsp ground cinnamon


Chop apples into small pieces. Mix almond milk, whey protein and cinnamon with a whisk in a small bowl. Stir in apples, quinoa and chia seeds. Divide into two small bowls and seal with airtight lid. Refrigerate for 2-3 hours or overnight. Heat up to serve or eat cold.


  • Calories: 270
  • Protein: 20g
  • Carbohydrates: 31g
  • Total Fat: 7g

FIT4U Super Oats to Go – Blueberry Coconut

2 servings


  • 1 cup Old Fashioned Oats, dry
  • 1 cup unsweetened almond milk
  • 1/2 cup blueberries
  • 1 oz chia seeds
  • 1 scoop vanilla whey or vegan protein powder
  • 2 Tbsp reduced fat unsweetened coconut


In a small bowl combine all ingredients. Stir until blended. Transfer to mason jar or airtight tupperware with lid. Refrigerate overnight. Serve cold or heat it up.


  • Calories: 320
  • Protein: 23g
  • Carbohydrates: 40g
  • Total Fat: 10g

FIT4U Power Pancakes

2 servings


  • 1 cup Old Fashioned Oats, dry
  • 1 cup nonfat cottage cheese
  • 6 egg whites
  • 1 tsp vanilla extract
  • 1 tsp ground cinnamon
  • 4 tsp Stevia*


Spray a large skillet with non-stick cooking spray and preheat. Blend all ingredients together in a blender. Pour batter in desired size onto heated skillet. Cook on low heat until bubbles form; flip and cook until golden brown.

Top with a dollop of greek yogurt or fresh fruit.

Tip: Once cool, place serving size in ziploc baggie and freeze. Reheat in toaster or microwave.

Nutrition (pancakes only): 

  • Calories: 271
  • Protein: 23g
  • Carbohydrates: 35g
  • Total Fat: 3g

For more nutritious recipes visit