5 Quick & Healthy Breakfast Ideas For Young Athletes
By: Joanna Kesner
Being a mom of energetic athletes is hectic and time-consuming. Here are 5 healthy & protein-packed breakfast ideas that will save you time while giving them a healthy start to their day!
1. Nut Butter Banana Shake:
Shakes are quick, easy, and nutritious. We recommend using natural protein sources for your shakes, but protein powders can work well too. Nut butter, such as peanut butter, almond butter and cashew butter, contains approximately 4g of protein for every tablespoon.
Our favorite combination is nut butter with a banana (which aids in digestion, sustains blood sugar and reduce swelling), and 1% milk – another protein-packed option with approximately 8g per cup. You can also throw in some spinach or kale for some vegetable benefits.
1 cup of skim milk (or nut milk alternative)
1 tablespoon of nut butter
½ cup of ice
1 teaspoon of cinnamon
Optional: ¼ cup uncooked spinach
2. Apple Walnut Oatmeal + Milk
Cook 3/4 cups of dry oatmeal with 1 and 1/4 cup of skim milk, and add 1/4 cup of chopped walnuts, plus 1 chopped apple. Sprinkle with cinnamon and drizzle with honey. Total: 24 grams of protein.
3. Greek Yogurt with Fruit & Seeds
Greek yogurt is very healthy with tons of protein. Plain Greek yogurt, on average, contains 30% of the daily value for calcium which will keep your athlete's bones strong.
Add berries or bananas to the yogurt to sweeten it up, or seeds like flax or pumpkin for a healthy dose of unsaturated fat.
1 cup plain, non-fat Greek yogurt
½ cup of fruit of choice
2 tablespoons of seeds of choice
1 tablespoon of granola
You can never go wrong with an omelet. Plus they are a great way to add vegetables into breakfast while keeping it tasty. Peppers, onion, spinach, mushrooms, and broccoli are great options.
And you can let your kids customize their own breakfast. You can add in more protein with options like turkey bacon, Canadian bacon, or even salmon. If you want to add cheese, we recommend you choose Swiss or low-fat cheddar cheese to keep with the high-protein theme.
1 tablespoon 1% milk
1 oz. cheese
1 tablespoon cooking oil (recommended: olive oil)
½ cup of chopped vegetables and meat (3/4 cup for 3 eggs)
Bonus: Top with slices of avocado or side of cottage cheese
5 . Very Fast Breakfast: Peanut Butter Toast with a Glass of Milk
Serve each whole grain slice of toast with 1 ½ tablespoon of peanut butter. Serve with a 12-ounce glass of low-fat milk. Then add a sliced banana on top for more fiber.
Hope you love these 5 ideas!
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