When your morning is hectic, it can be exceedingly difficult to squeeze in a nutritious breakfast. Skipping breakfast can zap your energy, destroy your mental clarity, and compel you to reach for something unhealthy later in the day out of sheer urgency. On the other hand, a breakfast that is laden with gluten, dairy, processed sugar, artificial ingredients, and/or difficult-to-digest animal proteins will drain your energy and slow your metabolism.
Got time to plan ahead? Make an energy-boosting breakfast the night before to de-stress your mornings and get the nutrition you need to fuel your mind and body throughout the day.
Below are two simple and versatile plant-based breakfast recipes you can make ahead of time. They're also great choices if you're eating light and healthy to prepare your body for a juice cleanse!
And when prepping ahead isn't an option...
If your freezer/fridge is stocked with raw juices and plant-based smoothies, you’ll always have a nutritious and energizing grab-and-go option.
Green juices are great for busy mornings because they're a rich source of fatigue-fighting nutrients (iron, magnesium, B vitamins, amino acids, and more!) that are instantly absorbable and usable by the body without the delay of digestion. That means the energy boost you get will be instantaneous!
2 Energy-Boosting Breakfasts: Overnight Oats & Chia Pudding
There are endless variations you can craft using the recipes below as starting points. Adding fresh fruit provides essential vitamins and natural sugars for a crash-free energy boost; nuts and seeds amp up the healthy brain-boosting fats, protein, and fiber content of your breakfast.
Here are some energizing ingredient combinations to try mixing into your overnight oats or chia pudding:
- Chopped apple + raisins + hemp seeds
- Bananas + walnuts or pecans + raw honey
- Fresh blueberries + creamy almond butter
- Sliced peaches + shredded coconut + ginger
- Unsweetened cocoa or cacao powder* + fresh raspberries
- Matcha powder* + strawberries + bananas
Recipe: Overnight Chia Pudding
Chia seeds are an amazing source of protein, fiber, and omega-3s that will keep your blood sugar steady throughout the day! They have a history of use among Aztec warriors who ate them before battle to enhance their energy and endurance. This lightly sweet and creamy chia pudding will satisfy your appetite and is a versatile treat for any time of day.
- 1 ½ cups plant-based milk
- ⅓ cup chia seeds
- 5 dates, pitted
- ½ tsp. cinnamon
- Combine all ingredients in a blender until smooth and creamy, scraping down sides as needed.
- Pour your mix into a bowl or mason jar and cover (or use a mason jar and put the top on). If you want to mix in your choice of additional ingredients, you can do that now, or wait until later when your pudding has set.
- Store in the refrigerator overnight, or a minimum of 4-5 hours, until your mix has the consistency of pudding, add your choice of toppings, and enjoy!
Recipe: Simple Overnight Oats
Gluten-free oatmeal is far superior to ordinary cereal. Oats are packed with nutrients that work together to help the body produce more energy. Full of fiber, oatmeal will keep your energy up, blood sugar balanced, and help you stay full throughout the day without the bloating, digestive issues, and weight gain that many other breakfast foods trigger.
- ½ cup oats
- 1 cup plant-based milk
- 1 tsp. cinnamon
- Optional: 1-2 tsp. sweetener such as stevia, monk fruit, raw honey (or stir chopped dates into your mix for added sweetness!)
- Add all ingredients to a bowl (if you want to mix in additional toppings, you can do it now or later when you are ready to serve), stir until evenly combined, and cover OR add all ingredients to a large mason jar, screw on the lid, and shake until evenly combined.
- Place your covered bowl or closed mason jar in the refrigerator. Store overnight, or a minimum of 4-5 hours. Serve chilled or warm up before serving - your choice!