Running out the door on an empty stomach is a common theme among college students. With early lectures and busy schedules, all thoughts of breakfast may be tossed aside. Preparing breakfast ahead can help you make the most of your mornings.
The Benefits of Breakfast
There’s a reason people say, “Breakfast is the most important meal of the day.” Studies have shown that eating breakfast boosts your energy levels, improving memory and concentration throughout the day. Starting the day with a healthy, nutritious meal can enhance college student’s ability to pay attention in class and aid their academic performance.
Elements of Hearty Breakfast
While constructing your morning meal, there are a few food groups you should prioritize:
- Protein: Protein is an important part of our diet, regulating our hormones and stabilizing our blood sugar levels. It also boosts our metabolism, aiding digestion and boosting our energy. For students with back-to-back classes, beginning the day with a high protein meal will help keep you full for longer.
- Fiber: Similar to protein, fiber helps manage our blood sugar levels, supports digestion, and helps us feel full for longer. Fiber is also essential for gut health, promoting good bacteria and supporting our immune systems. Fiber can be found in many fruits and vegetables, whole grains, nuts, and legumes.
- Fruits/Vegetables: Eating a variety of fruits and vegetables is essential to a healthy diet. Fruits and vegetables contain a number of vitamins, minerals, and antioxidants, helping us fight off inflammation and reducing our risk of disease. Fruits and vegetables are also a great source of fiber. Choosing fresh and frozen options will ensure you get the best flavors and nutrients.
- Healthy Fats: Incorporating healthy fats into our breakfasts supports brain function, and improves our bone and heart health. Additionally, they help us absorb certain vitamins that can only be absorbed with the help of fats. Examples of healthy fats include avocado, pumpkin, and sunflower seeds, and nuts such as walnuts, almonds, and pecans.
Five Ideas to Make-Ahead
- Overnight Oats: If you’re anything like me, the overnight oats trend has taken over your social media feed. On TikTok, Instagram, and Pinterest, I encounter new recipes almost every day. Overnight oats are easy to prepare, and they’re a great way to include all four essential breakfast elements. In my recipe, I use oats, chia seeds, greek yogurt, and milk. If you’re dairy-free, you can swap out the Greek yogurt and milk with protein powder and your favorite non-dairy alternative. For some added nutrients, I like to top mine with berries and peanut butter.
- Yogurt-Parfaits: Much like overnight oats, my social media feed is dominated by the yogurt bowl trend. Yogurt parfaits take only a few minutes to prepare, making them a great option to throw together in the morning. Requiring minimal ingredients, you’ll need yogurt, fruit, and granola. I like to use Greek yogurt or skyr because they are high in protein, keeping me full for longer. I begin by scooping a bit of my yogurt into a mason jar and then adding a layer of berries, repeating until I fill the glass. I top mine with more fruit and my favorite granola (Trader Joe’s Peanut Butter pea protein granola). Depending on your preferences, you can also garnish your parfait with nuts, chia, seeds, honey, or whatever else you like.
- Protein Muffins: Who doesn’t like to start their morning with a healthy sweet treat? If you are crunched for time, protein muffins are a life-saver. I make mine at the beginning of the week and store them in an air-tight container to keep them fresh. You can also store them in the freezer if you’re not going to eat them right away. Protein muffins require few ingredients, and you can easily add in your favorite fruits and veggies. The protein and healthy fats come from protein powder, eggs, and milk. To get some added fiber, you can add oats, pumpkin seeds, or nuts.
- Egg Bites: If you prefer a more savory option, egg bites are the way to go. For veggies, I like to add spinach, tomatoes, bell peppers, and onions. If you’re looking for some extra protein and flavor, I recommend adding bacon or sausage and a sprinkle of cheddar cheese. For a more satiating effect, consider dicing up some potatoes and tossing in some extra herbs or spices. I cook mine in a muffin tin to creates bite-size pieces that are easy to eat while getting ready. This breakfast is packed with the necessary protein and nutrients students need.
- Breakfast Burritos: Initially, I thought making breakfast burritos would require too much effort. However, breakfast burritos are a budget-friendly option to take on-the-go. I like to scramble my eggs with cheese, veggies, and sausage, wrapping them up in a tortilla and tossing them in the freezer. If you’re vegetarian, I recommend substituting black beans for sausage. Breakfast burritos cover all the elements of a healthy breakfast and are easily customizable so you can mix and match your favorite fillings and toppings.
Breakfast doesn’t have to be stressful. Make your mornings smoother and try out these simple ideas!
Check out these articles to learn more about the different food groups and their benefits:
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/healthy-breakfasts#:~:text=Shvets%20advises%20incorporating%20healthy%20fats,health%20and%20blood%20sugar%20control.
- https://www.henryford.com/blog/2023/04/why-you-should-start-your-day-with-more-protein-at-breakfast#:~:text=%E2%80%9CAfter%20a%20high%2Dprotein%20breakfast,satisfied%20after%20your%20morning%20meal.
- https://www.betterhealth.vic.gov.au/health/healthyliving/fruit-and-vegetables
Sydney McCrone 
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