Last post we focused on how you eat. Today we’re focusing on what you eat.

It’s the start of the What You Eat Series; a collection of posts to show you healthy eating can be practical, simple and delicious.

Today, we’ll kick off the series with breakfast – the most important meal of the day.

Studies show eating breakfast may help maintain a healthful weight. It may also provide some benefit toward cognitive function (Rampersaud, 2008). In evaluating the association of breakfast consumption with BMI on over 4,000 adults, Song, Chun, Obayashi, Cho & Chung (2005) found a lower prevalence of overweight and obesity in those who consumed breakfast. Additionally, Keski-Rahkonen, Kaprio, Rissanen, Virkkunen & Rose (2003) reported breakfast skipping is associated with health-compromising behaviours, such as infrequent exercise, smoking, more frequent alcohol use and higher BMI.

It’s clear – we should all be eating breakfast.

But we know this, don’t we?

Just like we know we should go to bed earlier, practice yoga and meditate. Knowing generally isn’t the problem. It’s the implementation that gets us.

Rushed mornings, busy schedules and high stress often result in poor choices. Choices that become habits. Habits that eventually become our lives.

So what can we do?

We can make small changes and build upon them. We can start by setting ourselves up for success.

A way to do that is by having three breakfast ideas in your arsenal that take 5-10 minutes to put together. They’ll serve as alternatives to having something less wholesome or skipping the meal entirely.

The time here is important. Today we’re talking weekday meals – meals you can prepare the night before or put together in 5 minutes or less. Try this and you’re sure to feel like no task is too large come Monday morning. Not even the 28 emails you return to or the 9 am conference call you have scheduled.

Give it a try for a week and see how you feel.

My three quick and filling staple weekday breakfasts are below. They’re balanced, delicious and made with real food.

Apple Cinnamon Overnight Oatmeal
Grab and go – prepared the night before

Check out the full recipe + nutritional breakdown HERE

Tropical Green Smoothie
On the go – 5 min

Check out the full recipe + nutritional breakdown HERE

Yogurt, Berry and Muesli Parfait
Packable – 5 min

Check out the full recipe + nutritional breakdown HERE

Having an arsenal of easy, wholesome breakfasts isn’t only going to limit decision fatigue around what you eat; it’s also going to give you the nutrient dense energy boost you need to start your day.

Want more?

The What You Eat Series – Lunch, Dinner and Snacks will be on the blog soon!


About the Author

Kelly Powers, MA, RD is a Registered Dietitian with a Master’s Degree in Food Studies. She takes a holistic approach to nutrition and health, helping her clients implement sustainable behaviour change to improve their life and relationship with food. Kelly is a recipe developer with a food blog which highlights real food, simple recipes and her life in Rome.

Learn more about Kelly and her services here –
Instagram: @kelly.powers
Facebook: Kelly Powers – Registered Dietitian



Keski-Rahkonen, A., Kaprio, J., Rissanen, A., Virkkunen, M., & Rose, R. J. (2003). Breakfast skipping and health-compromising behaviors in adolescents and adults. European Journal of Clinical Nutrition, 57, 742-853.

Rampersaud, G. C. (2008). Benefits of breakfast for children and adolescents: update and recommendations for practitioners. American Journal of Lifestyle Medicine, 86-103.

Song, W. O., Chun, O. K., Obayashi, S., Cho, S. & Chung, C. E. (2005). Is consumption of breakfast associated with body mass index in US adults? Journal of the American Dietetic Association, 105, 9, 1373-1382.