Easy Breakfast Options for Lupus Warriors

Is breakfast a priority in your day? I know that for many of us, breakfast is a constant challenge. As caretakers of our homes and families, we're often rushing out the door in the morning. I don't know about you, but if I'm not intentional about breakfast, it's all too easy to skip it! This always backfires on me as I end up feeling ravenous, hangry, and low on energy by 10:00 am!

Unfortunately, we all know those "quick and easy" options found on the go aren't usually the best for health goals. As someone living with Lupus, this isn't ideal, as we know one of the best ways to manage symptoms is with a balanced, anti-inflammatory diet. In addition, fueling well to start your day can help combat symptoms such as fatigue and joint pain.

So what's the solution? A go-to list of healthy, nourishing breakfast options that come together in minutes each day! Even better, I like to do just a bit of prepping on the weekend to ensure that breakfast is one less thing to think about during the week.

If you're ready to simplify your life and put breakfast on autopilot, I know you'll love what I've got for you today. Here are a few of my favorite easy breakfast options for Lupus Warriors!

Starting the Day Right with Breakfast

 Try these easy meal ideas to have a nourishing, satisfying breakfast ready to go!

Easy Breakfast Option #1 - Overnight Oats

Overnight oats are a game-changer if you enjoy a sweet breakfast. To prepare, ingredients are mixed together in a mason jar and popped in the fridge overnight. When you wake up, you'll have a delicious breakfast that's ready to go! The basic recipe can then be customized to suit a variety of tastes. Here's the formula:

Basic Overnight Oats

• 1/2 cup oats

• 1/2 cup liquid (such as almond milk)

• 1/4 cup plain Greek yogurt or plant-based alternative

• 1-2 tablespoons chia seeds

• 1 teaspoon maple syrup

Add-In Options:

• Sliced Strawberries + Almond Butter

• Cinnamon + Chopped Apple

• Blueberries + Sliced Almonds

• Peanut Butter + Banana

PRO TIP: Prep your add-ins the night before and store them in another container. Then, on your way out the door, simply grab both containers and you're ready to go! 

Easy Breakfast Option #2 - Snack Boxes

Have you seen those cute little snack boxes at everyone's favorite coffee chain? These are one of my favorite grab-and-go breakfast options, except I like to make these at home. Not only are they cheaper, but I can make sure they meet my nutritional preferences too!

Here's my basic formula: protein + produce + healthy fat. If you follow this formula, you'll easily be able to create a satisfying box that you can munch on while driving to work, or sitting at your desk. Oh, and bonus points if you include more than one produce option! Here's some ideas:

Savory Breakfast Box 

• Hard-boiled eggs

• Carrots + bell pepper slices

• 1/2 Avocado (enjoy with a spoon straight out of the skin!)

If you enjoy a more savory breakfast, I find this combo to be super satisfying and helps to keep me feeling balanced all morning. Add fresh fruit if desired.

Sweet Breakfast Box 

• cottage cheese or yogurt

• grain-free granola (try to find one with chia seed or flaxseed to get the benefits of omega-3 fatty acids)

• fresh berries

This idea can be enjoyed separately or mixed together like a parfait.

Dipper's Delight

• plain, greek yogurt or non-dairy yogurt + cinnamon + 1 tsp maple syrup

• peanut butter

• apple slices

• celery slices

Dip celery sticks in peanut butter and dip apples in yogurt for a sweet and savory combo.

Easy Breakfast Option #3 -Egg Bites

Have you made egg bites before? They are so easy, super customizable, and best of all - store beautifully throughout the week. Here's the basic recipe I use:

• 9 eggs

• 1/2 cup almond milk (or oat, flax, etc.)

• 1/2-1 cup chopped veggie add-ins of choice (see below)

All you need to do is mix these ingredients together, pour the mixture into a greased muffin tin, and bake at 325 degrees F for 10-12 minutes.

Ways to Customize

The add-ins are what make this breakfast fun! Here's a few of my favorite options:

• Classic - spinach + bell pepper + feta

• Philly - green bell pepper + mushroom + onion

• Mexican - green chillies + corn + red bell pepper + salsa

• Italian - broccoli + sun dried tomato + italian seasoning

• Harvest - roasted sweet potato + onion + yellow bell pepper

You truly can customize these to suit any flavor profile you're craving! I also suggest having fun with different seasonings to change things up.

Breakfast Doesn't Have to be Complicated

I hope these ideas helped you think a little differently about breakfast. I know that there will still be days when things don't go as planned, but every little bit counts!

If you struggle to get breakfast in on a regular basis, try aiming to improve a little each week. Take note of breakfast choices that feel easy and enjoyable to you and keep a list of your go-to's! The goal is to focus on whole foods that support your health goals and nourish your body well. It doesn't need to be complicated!

If you'd like help making an actionable plan for your meals, I'd love to help. As a fellow Lupus Warrior and someone who has the pleasure of working with other Lupies in all stages of life, I know we can find a solution for you! Click the button below to get started!

Let's Connect