Breakfast is the meal that naturally attracts a lot of interest because of the claim that it is the most important meal of the day. However, this belief was only reinforced as a marketing tactic by a cereal company back in the 19th century.
Over the years, though, various scientific studies reinforced the marketing slogan. Research reveals that breakfast truly is a vital meal to have because it’s supposed to provide you with the energy you need for the rest of the day.
It’s worth noting as well that skipping breakfast actually has serious risks. According to a study by the Harvard University School of Public Health, frequently missing breakfast increases the risk of developing type-2 diabetes by 20 percent.
As such, if busy mornings prevent you from grabbing breakfast, it’s best to make some adjustments if you wish to be in great health for your family and your career. To help you with this, here are four breakfast preparation tips to follow.
Table of Contents
1. Stock up your pantry.
Whipping something up is always easier if you have a well-stocked pantry. Make sure that you have all the essentials for a quick meal (not just breakfast). For example, if you are all about healthy eating, it’s good to have all these multitasking ingredients on hand:
Nuts and seeds
These make great snacks, butter spreads, and additions to various recipes. They are excellent sources of proteins and omega fatty acids.
Protein bars
These are the perfect “compact meals” because you can eat them on the go and they are loaded with nutrients to power up your day. On the busiest day, you can just grab a protein bar and dive into your tasks.
Whole grains
If you have a rice cooker, you can cook these beforehand and just pop them in the microwave oven for reheating. Also, you can use these for soups and make all kinds of snacks.
Herbs and spices
These add not just flavor to food, but nutrition as well. Herbs and spices can be added to just about anything, and you can even make tea with them.
Canned tuna
Tuna is another excellent source of protein and omega-3 fatty acids, and there are different dishes that you can make with it. Canned tuna does not even need to be cooked. You can just dump it into a bowl of salad or place it on bread, with mustard, pickles, olives, and other ingredients for a loaded sandwich.
Salad greens
You can buy these from most local grocers. They are a great way to add color and nutrients to soups and sandwiches. If you have a bit more time, you can even make healthy chips with kale. Just drizzle a bit of olive oil, sprinkle sea salt and pepper, and perhaps a bit of paprika as well before baking in the microwave oven for about 3 minutes.
2. Make meal preparation simple.
Do not overcomplicate what can be done in a jiffy. Opt out of complex cooking processes and do not feel bad about mixing instant and fresh ingredients. Likewise, find the time to research recipes for no-cook meals as well as dishes that you can cook or heat up in the microwave oven.
3. Create a weekly menu.
Breakfasts are so much easier to put together if you already know what you will have beforehand. So, create a weekly menu during the weekend and prepare all the ingredients so you can just grab them and cook for breakfast. If you can make your entire week’s breakfasts on Sunday, much better.
4. Prepare cold brew coffee.
Cold brew coffee will allow you to enjoy your cup of joe without lingering too long at your coffee maker in the morning. Also, you can just fill up a tumbler to take with you to work and add the other ingredients you want (such as Brain Octane oil or ghee) for an effective caffeine boost.
Skipping meals is often the solution busy professionals practice to manage their time. But truly smart time management allows for all the essentials to be done when they need to be done. So, use the tips shared here so you can have breakfast ready in no time every morning, even if you have a gruelling work day ahead.
AUTHOR BIO
Dave Asprey is the creator of the widely popular Bulletproof Coffee, host of the #1 health podcast, Bulletproof Radio, and author of the New York Times bestselling book, “The Bulletproof Diet.” Through his work, the Silicon Valley investor and technology entrepreneur provides information, techniques and keys to taking control of and improving your biochemistry, your body and your mind so they work in unison, helping you execute at levels far beyond what you’d expect, without burning out, getting sick, or allowing stress to control your decisions.
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