9/12/2023

Coach Jen

Because we don’t always have a ton of time in the morning, incorporating meals that have high nutrient density and can be made ahead of time is key to starting the day strong with fueling. Having healthy meals on hand helps avoid the excuse of I don’t have enough time for breakfast today. Below are a few of my go to recipes for delicious breakfasts that either take next to no time to prepare or can even be made ahead of time!

Strawberry-Banana Spinach Smoothie Bowl

I think I could drink (or in this case eat) a smoothie every single day! Smoothies are packed with nutrients and very easily digested so our bodies can focus more energy on repairing our muscles instead of digesting our food. The spinach packs a punch of vitamins A, C, E, & K while the strawberries and bananas contribute fiber, antioxidants, and much needed magnesium and potassium (electrolytes lost from sweat). This meal takes me approximately five minutes to throw together but can easily be made the night before and stored in a glass bowl.

Prep Time: 5 Minutes

Servings 1

• 1.5 cup coconut water, almond milk or water
• 2 cups spinach
• 1/2 cup frozen strawberries
• 1 frozen banana
• 1 scoop protein powder
• 1/2 cup Greek yogurt

Blend all together. Top with berries, nuts and chia seeds for an extra boost of antioxidants and fiber

Southwest Veggie Wrap

After a really hard workout, I tend to crave something very hearty, yet refreshing. This wrap is filled with beta-carotene, fiber, healthy fats, folate and magnesium. I wrap mine in a fresh whole grain tortilla and top with homemade pico de gallo and avocado. I usually prep these the weekend before and either freeze or store in the fridge for up to a week.

Prep Time: 20 Minutes

Servings: 1

• 1/4 cup organic black beans
• 1/4 cup sautéed red pepper
• 1/4 cup sautéed red onion
• 1/2 cup steamed sweet potato
• 1/4 avocado
• 1/4 cup cherry tomatoes
• 2 whole eggs scrambled (optional)
• 1 Siete tortilla

Spread steamed sweet potato and black beans across tortilla and top with red pepper/onion sauté, avocado and tomatoes. Season with salt and pepper and top with pico de gallo, cilantro, and avocado.

Avocado Hummus Toast

This toast is fantastic for any meal, but I find it to be a very satisfying way to begin my day! I start by selecting sprouted Ezekiel bread. Using a sprouted bread instead of a regular whole wheat option provides more fiber, helps in the digestion of gluten, and breaks down Phytic Acid, which then aids in our bodies ability to absorb nutrients. Avocado toast can be made numerous ways, but I really like the combination of hummus and fresh organic cucumbers.

Prep Time: 5 Minutes

Servings: 1

• 2 pieces sprouted Ezekiel bread
• 1/2 avocado
• 2 Tbsp hummus
• 1/4 cucumber
• 2 Tbsp nutritional yeast
• handful of broccoli sprouts
• 2 over easy eggs (optional)

Spread mashed avocado and hummus over bread and top with sprouts, cucumber, nutritional yeast, salt and pepper.