Wellness Tip- When food shopping, start on the outside of the store and work your way in. You’ll see that the healthy produce and vegetables tend to be on the outside aisles of grocery stores, while the snacks, cookies, and junk food tend to be located in the middle. Make a list of your favorite healthy foods and do your best to stick to it!
Following the theme of healthy, quick breakfasts, I am writing today about a high protein breakfast with over 20 grams protein that requires virtually no preparation. If you remember one of my previous posts about frozen bananas, you’ll remember how great and versatile frozen fruit is. Flavored Greek yogurts tend to have over 15 grams of sugar in each container, which can be more than some candy bars! I recommend creating your own flavors by buying 0 or 2% plain Greek yogurt (I like Trader Joe’s, Chobani, and Fage). I tend to buy the bigger containers so you can use bigger serving sizes, and it’s more economical. Then, I’ll buy bags of frozen mango, berries, and cup up and freeze a few bananas overnight.
In the morning, I scoop out 1 cup of Greek Yogurt, put in a few handfuls of frozen fruit, and top it off with chia seeds, sun flower seed kernels, or peanuts. If you want your fruit to be softer, you can pack it in a Tupperware the night before to give it time to thaw. The result is a large, filling, nutritious breakfast/snack with over 20 grams of protein and is still under 500 calories! Feel free to add things like pure maple syrup, cinnamon, or honey if you need to add some sweetness.
As a bonus, you can pack this the night before and bring it in a container for a snack/lunch during the day!
1 cup 0% or 2% plain Greek yogurt
1 handful each of various frozen fruits (bananas, berries, mango, etc.)
1 tablespoon chia seeds
Optional- 1 teaspoon raw honey, pure maple syrup, cinnamon
Optional- 1/4 cup peanuts, chopped almonds, unshelled pumpkin seeds (pepitas), raw sunflower seed kernels
1. Scoop out one cup of Greek yogurt into a bowl
2. Chop frozen fruit and place in bowl
3. Top Greek yogurt with chia seeds, desired sweetener, and nuts.