Quick and Filling Breakfast Ideas

Sometimes you don't have all the time in the world to have a chill morning with a warm drink, workout session, and meditation (at least not everyday). Your to-do list and time blocks are waiting and it's time to start the day.


But you know if you don't get a decent breakfast you'll be ravenous at lunch, you'll probably overeat at dinner with a drink and dessert, and feel sluggish and exhausted come 7pm.


What's helpful is to reverse engineer your morning food prep so when you're buzzing around the house or van, you can throw together a simple, satiating, healthy, and filling breakfast together and ditch the production. Because let's get real, sometimes breakfast recipes are great, but they can often take longer to prepare than you hoped or even had time for.


Let's break the cycle. Don't skip breakfast and or just eat a processed bar.

A simple breakfast of mango, chia seeds, coconut milk, cardamom and mint.

Putting a quick and filling breakfast starts with having the right food items in your kitchen. Then you can mix and match to make fun combos of a grain/fruit bowls, smoothies, or savory dishes.


Let's start with a grocery list for spring breakfast foods.

(All items are gluten-free and mostly vegan)

  • Fresh fruit

  • Grapefruit, orange, pear, apple, banana, berries, limes, lemons, and a bag of frozen fruit

  • Nuts and seeds

  • Chia, flax, pumpkin, sunflower, almond, walnut and hemp

  • Grains

  • Oats, white rice, millet, and quinoa

  • Veggies

  • leafy greens (like spinach or kale), zucchini, frozen peas, potatoes, tomatoes, green onion, green powder mix, celery, mushroom, cucumber, and radish

  • Fats 'n' such

  • Coconut oil, avocado, grapeseed oil, and coconut milk, ghee, nut butter, full-fat yogurt (dairy or non), eggs, tofu, nutritional yeast, and local gluten-free bread (I LOVE this nearby bakery)

  • Sweeteners

  • Maple syrup, honey, liquid stevia, dried fruit (like dates or raisins), coconut flakes, vanilla extract

  • Spices

  • Ginger, cardamom, cinnamon, salt, pepper, coriander, fennel, cayenne and turmeric

  • Herbs

  • Mint, basil, parsley, cilantro, thyme, and rosemary


Ok, now that we have the food items, here are 3 on the go meals.



Overnight, or Morning ;) Maple Oats with Banana and Blueberries


Boil a kettle of water.


Then prep dry ingredients in a bowl of 1/4 cup of oats(or any grain), 1 sliced banana, hand full of blueberries, a drizzle of maple syrup, 1 tablespoon of coconut flakes, 1 tablespoon of ground flax seed, 1 teaspoon coconut oil, 1/4 cup nut milk, and pinch of salt and cinnamon.


Pour hot water to just cover food. Let sit for 5 minutes and enjoy.


*You can also prep dry ingredients the night before and leave on the counter and all you have to do in the morning is add fresh fruit and hot water. Boom, bye!



Chia Seeds with Berries + Leafy Greens Smoothie


Smoothies for spring and summer are a staple. Here's what you put right in the blender. Hint - don't make your smoothies all fruit, add veggies!


1 cup leafy greens, 1/2 cup frozen or fresh berries, 1 1/2 cup nut milk, 3 tablespoons *soaked chia seed, 1 tablespoon honey, and 1/4 squeezed lemon.


*Soak chia seeds either the night before or right when you get up. Make a batch that's ready to go. Soak 1/2 cup dry chia seed in 2 cup water or nut milk, let sit out for 20 minutes, give a stir a couple times, and store in air tight container in fridge up to 5 days.



Avocado Toast with Eggs and Sautéed Greens


Avocado toast gets a lot a hype but for good reason. It's SO good! Add an egg, greens, and herbs and you're off.


2 slices of toasted bread, 1/2 sliced avocado, 1 cup sautéed greens (kale or swiss chard) cooked in ghee, and 1 or 2 eggs cooked how you like. Top off with sliced tomato, fresh basil, salt, pepper and a dash of nutritional yeast.



My mouth is watering writing this up.


Now it's your turn. Get in the kitchen, prep a few foods, pick up a few items from the store, and play around with the combos of quick and filling breakfast foods.


Enjoy! I'd love to hear what you make this week. Drop me a note.