From an early age, we’re taught that breakfast is the most important meal of the day. Fitting it into a busy schedule can be a challenge. Not everyone has time to sit, eat a healthy nutritious breakfast, calmly drink coffee, and read the daily news. However, it’s still possible to have a nutritious breakfast, with a shot of energy, without tons of preparation and still be out the door on time.
There are many meal replacement shakes on the market, but there’s no reason you can’t make one yourself with only the ingredients you want, like, and need! Here are a some easy to follow steps to create a healthy breakfast-on-the-go, packed with proper nutrients and energy.
First, what do you want to accomplish?
What functionality are you looking for? Are you looking for that energy boost much like what you’d get with a cup of java? How about something to keep you filled up till lunch? Do you want your daily dose of vitamins and minerals? How about a balanced meal? What’s a good morning taste? Is convenience important? Do you want to travel with it?
Second, What you’ll need.
You will want to have easy access to a blender, measuring cups, spoons and any other tools to prepare your breakfast-on-the-go. There are lots of recipes that call for complicated ingredients, peeling, dicing, slicing and cutting. In our home, we keep it simple with a banana, peanut butter, milk and premeasured supplement packs. The premeasured stick packs in powder are easy to use, convenient, eliminates scoops and spills and assures me I’m getting the right dosage. Lastly, you’ll want a blender bottle to pour your finished product into with a tight seal for a speedy exit!
Here’s my list.
- For me, I want my Breakfast-on-the-go to have a good dose of caffeine to get me focused and my heart rate pumping. I use a premeasured dose of Caffeine Anhydrous. Anhydrous means without water, so caffeine anhydrous is dehydrated caffeine. I use a premeasured dose in a stick pack of 150-180 mg of caffeine. That’s enough to get me going.
- Secondly, I want the morning protein that will hold me until lunch. Unless I’m making this breakfast drink as an after-workout drink, I usually go for a Collagen Protein mostly because it blends perfectly and has almost no taste. Once again I go for convenience. No big tubs with scoops. I keep it simple with a premeasured stick pack of 18 grams of protein.
- Fiber’s vital for me to keep me regular. I typically add (an additional) 5 grams of fiber in a stick pack. I use CravingZ’Gone, a type of pea fiber. In addition to keeping me regular, it also helps keep me full.
- Probiotics have been the rage for years. For proper digestion, I typically add a good stable dose of Probiotics.
None of the ingredients I use have much flavor, so I add a full banana and peanut butter to 2 cups of lactose-free milk. I’m not going to preach about the best type of milk. Keep it simple and buy whatever you like: dairy milk, soy, almond, etc. there are lots of choices today.
Other things you can add are multivitamins, electrolytes, beauty ingredients, immunity boosters, or just about anything that dissolves in liquid and doesn’t have much of a taste.
Put the milk in the blender first, so the other ingredients don’t get stuck to the bottom, then add all your ingredients. I cut open the stick packs and add them to the milk. Peel and add the banana and lastly one tablespoon of peanut butter. Turn the blender on slow then increasing to high. You probably only need 20-30 seconds. Pour into a cold cup, thermos or blender cup for convenience and so it doesn’t spill on your way out of the house or in the car.
This recipe takes 2-3 minutes, and you’re out the door with a nutritious breakfast-on-the-go with enough nutrients to keep you going till lunch.
Protein – 30 grams +
Fiber – 8 grams
Carbohydrates – 39 grams
Dietary fiber 1 gram
Sugars 1.48 grams
Fat - 12 grams
Cholesterol 20 mg
Calories 400 – 450 (and don’t worry about the calories, its breakfast!)