By Maddie Sievers
College students are notorious for being incredibly busy and, unfortunately, having unhealthy eating habits. Breakfast, which is arguably the most important meal of the day, can be an especially hard meal with which to make good choices. Frequently staying up late makes the temptation of sleeping in hard to resist, but with it comes the added difficulty of being in a huge rush to get to class. Whatever’s grabbed for breakfast on the way out the door (if anything at all) is often unhealthy, full of sugar, and isn’t satisfying enough to last until the next meal. With just a little planning and preparation, however, you can eat a better breakfast! These five ideas all require very little preparation, or can be made ahead of time for grab-and-go.
Overnight oats will give you the energy you need for a successful morning. They can be made the night before and kept in the refrigerator until the next day (hence the name overnight oats). You can even make several portions to last all week. Fill a mason jar or any other sealable container about halfway full with oats, a cup of any type of milk, fruit (such as banana, blueberries, apples or raspberries), a teaspoon or two of sweetener (such as honey or maple syrup), one or two tablespoons of nuts (like almonds or walnuts), and a teaspoon of spices (such as vanilla or cinnamon). Stir everything together and refrigerate!
Microwave Egg Scramble
To make eggs quickly or for on-the-go, use the microwave! In a mug or Tupperware container, scramble an egg or two with cheese, milk, salt and pepper, and any other ingredients you’d put in an omelette, such as bacon bits, spinach, tomatoes, green pepper, ham or mushrooms. Microwave until the eggs have puffed up and are cooked through.
Avocados are a great source of healthy fats and, frankly, are delicious! Make a simple, filling breakfast by spreading mashed avocado on toasted multigrain bread. Sprinkle with salt and pepper and top with anything from strawberries to scrambled eggs! Avocado toast makes it possible to eat breakfast and be out the door in no time!
Chia pudding, similar to overnight oats, is an amazing breakfast to prepare ahead of time. Chia seeds are a great source of fatty acids, fiber, antioxidants and many other nutrients! When combined with an alternative milk (such as almond or coconut milk), the seeds puff up and thicken, creating a sort of pudding. Mix ½ cup of chia seeds, 2 cups of alternative milk and any other toppings (see the overnight oats recipe for inspiration) in a mason jar or other sealable container and refrigerate overnight.
Eggs are a great source of protein that will keep you energized throughout the morning. For a quick breakfast perfect for busy mornings, try baking the eggs in a muffin tin. Stir together eggs, milk, cheese (optional), salt and pepper, and any toppings you’d put in an omelette (see the microwave egg scramble recipe for inspiration). Pour the mixture into a greased muffin tin and bake at 350 degrees for about twenty minutes, or until the eggs are cooked through!