6300 N Chatham Ave. Kansas City MO, 64151

(816) 859-5959

Breakfast Ideas to Fuel Your Day

We’ve all heard for most of our lives that “breakfast is the most important meal of the day,” but have you ever asked why? There are several benefits to eating a healthy, well-balanced meal to kick-start your day. Studies have shown that eating breakfast can boost your metabolism, give you more sustained energy and help your body burn more calories throughout the day. 
While there may be some varying perspectives, especially for those who have caught onto the wave of intermittent fasting, we still can’t get enough of the rich benefits of eating breakfast!
*Please note, if you’re one that participates in intermittent fasting, we are not against that. We want everyone to feel comfortable doing their own research, talking with friends and family, as well as their physicians as they look into making lifestyle changes that are most suitable for them! 
Back to the “why.”Research has found that eating breakfast is full of advantages. A few to keep in mind include: 

  • Lower Body Mass Index (BMI)
  • Less fat (the unhealthy kind) consumed in a day
  • More likely to meet the recommendations for servings of fruits and vegetables 
  • Higher fiber intake
  • Better performance and more energy (memory and attention)

Reaping the benefits of breakfast takes being intentional on your part. You have to give your body what it needs. This most likely isn’t the first time you’re hearing this, but those sugary cereals, pop-tarts on the go and fast food drive-thrus aren’t going to give you the results you’re after.
Creating habits and seeing change takes time, so don’t be too hard on yourself. You’ve got this! 

Breakfast Fit for Any Schedule 

If you’ve never been a “breakfast person,” that’s okay. We have a few quick and easy ideas that are not only healthy and give fuel to your body, but they taste even better (at least we think so). 
Avocado Toast 

Over the last few years, there has been a spike in popularity with a tasty breakfast food option called…avocado toast. You may not fully understand the hype if you’re not a fan of these nutrient-packed fruits. But, the hype is real and we can guarantee it’s not going away anytime soon! 
Type in “avocado toast” on Google or Pinterest and you’ll find about a thousand different options of sweet, savory and simple ways it can be prepared. 
We wanted to share just a few of our favorites with you! 

  1. Avocado + Organic Honey + Cinnamon 

Honey and cinnamon are always a sweet pairing, so we thought – why not throw some avocado in the mix? The subtle taste of avocado, drizzled with honey and a light sprinkle of cinnamon is the perfect way to start any morning. All you need is whole wheat bread (David’s Killer Bread is always a good option), a medium sized avocado, honey of your choice, and cinnamon. Simply spread the avocado on each slice of toast, and layer it with the honey and cinnamon and you’re good to go! 

  1. Avocado + Egg + Everything but the Bagel Seasoning 

For a more protein-dense option, simply add an over-easy egg or two on top of the toast, and lightly season it with some of Trader Joe’s famous Everything but the Bagel Seasoning. 

  1. Avocado + Lemon + Himalayan Sea Salt

This one is an easy on-ramp for those who have never tried avocado toast. The best way to do it is to take one medium avocado, scoop out both halves into a bowl, smash it up with a fork, add in juice from 1/2 a lemon and mix well. From there, you’ll take your two slices of toast, spread the avocado mixture evenly and add a dash of pink Himalayan pink salt on both halves. 
Fun fact: Himalayan pink salt gives your body more minerals, is rich in potassium and magnesium, can improve vascular health and circulation, allow you to get more energy out of food (and more).
There are a variety of ways you can add avocado in order to enrich the food you’re eating. This small, but mighty fruit is known for being high in essential vitamins, potassium, fiber, and healthy monounsaturated fats, and is proven to be heart-healthy (among other things!). 

Greek Yogurt & Granola 
The sweet, creamy and crunchy duo has been around forever, but is constantly being refined. Much like avocado toast, there are countless ways you can enjoy this breakfast food! 

We like to keep it simple with Chobani’s plain yogurt. Chobani’s is low in sugar and is a fantastic source of protein with 22 – 24 grams. Whether you choose whole milk or low fat, it’s really a matter of preference. Both are great options to consider, depending on your daily caloric intake.
It’s hard to go wrong with granola, but we like to recommend looking for options that are lower in sugar and less processed. CLIF Bar’s Cocoa Almond Energy Granola has chocolate-flavored clusters mixed with almonds, pumpkin seeds and toasted oats. This granola pairs well with the plain yogurt, and is delicious with any fruit topping of your choice! Strawberries and blueberries are great staples to have! 
We love this kind of breakfast because it’s quick, easy to make and won’t down your morning!

Lean and Green Shake 
We may have lost some of you on this one, but try and bear with us! Having a green shake in the morning is a fast and simple way to get in your first fruit and vegetable servings of the day.

Often times people are turned away from these nutritious beauties because they don’t want to taste the “greens.” If this is you, you’re in luck with this one! The sweetness of the fruit overpowers the greens, and makes it light and easy to drink. You may be cringing now, but you won’t be (trust us). 
Ingredients:

  • 1/2 cup of spinach 
  • 1/2 cup of kale 
  • 1/2 of a small avocado 
  • 1/2 cup of fresh pineapple
  • 1/2 of a banana 
  • 1 cup of orange juice
  • 1/2 cup milk alternative (unsweetened almond or flax) 

You can also add in a scoop of your favorite vanilla protein for added support as you recover from your morning workout.
Directions: Add all of the ingredients to a high speed blender (like a NutriBullet), and blend until smooth. Pour and enjoy! 
We recommend pairing this shake up with a bowl of oatmeal or eggs and toast, for some healthy carbohydrates and extra protein! 
We hope you love these breakfast ideas! Be sure to tag us on social with pictures of your favorites!
If you’re new to the Rapid Fit community, and are looking for a gym to get connected with, we’d love to talk. You can schedule a time to sit down with one of our trainers to learn more about our gym, and how we can help you set and reach your fitness and nutrition goals.