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7 Healthy Breakfast & Lunch Ideas That Won’t Take Up Your Time (Or Money!)
Sep 21, 2017 / Nutrition

School is back in session and that means busy schedules for both kids and parents. One way to make your mornings easier is to plan ahead for meals. These easy recipes below not only take a few minutes to prepare- they’re cheap too!

Overnight Oats

Overnight oats are great because they don’t require any cooking at all! Instead, you combine rolled (AKA: old-fashioned) oats with your choice of liquid and other mix-ins, then leave it in the fridge overnight. By morning, you’ll have a creamy, dense version of oatmeal (think pudding/porridge consistency).

Ingredients

  • 1/3 cup plain Greek yogur
  • 1/2 cup (heaping) rolled oats
  • 2/3 cup unsweetened milk of choice
  • 1 tablespoon chia seeds or ground flaxmeal
  • 1/2 teaspoon vanilla extract
  • Pinch of salt
  • 1-2 tablespoons honey or maple syrup

Instructions

Whisk together all ingredients in a medium-sized mixing bowl. Spoon into a jar with a tight-fitting lid. Close and refrigerate for at least 4 hours, but preferably overnight before eating.

This is the classic version, visit here for ideas of how to mix it up!

Egg Muffins

Like the overnight oats, these are so simple to make ahead of time and you can meal prep for the entire week. Fill with your favorite omelet ingredients and have an easy breakfast to quickly heat in the microwave and eat on your way out the door!

Ingredients

  • 1 dozen eggs
  • 1/2 teaspoon sea salt
  • Nonstick cooking spray, to coat pans
  • 1 cup of your favorite veggies
  • 1 1/2 to 2 cups shredded cheese (cheddar or parmesan works best)

Instructions

Preheat the oven to 350°F. Crack eggs into a liquid measuring cup. Whisk the eggs and salt.

Grease 12-cup muffin pan with cooking spray. Divide veggies and cheese between each muffin cup, then carefully pour eggs over tops until muffin tins are almost full (leave 1/4-inch space). Bake for 20-25 minutes or until a wooden pick inserted in the center of a muffin comes out clean. The egg muffins will look like soufflé when they come out of the oven, but they will sink after a few minutes. Let them rest in the muffin tin for a few minutes before using a rubber spatula to carefully remove each muffin. Consume immediately or let cool and transfer to a resealable plastic bag. Refrigerate for up to a week or freeze for a month.

Source

2 Minute Apple Mug Muffin

Two minutes- no lie! All you need are a few ingredients, a mug, and a microwave.

Ingredients

  • 1 tablespoon coconut oil
  • 2 tablespoon unsweetened applesauce
  • 1 egg
  • 1/4 teaspoon vanilla
  • 1 teaspoon maple syrup (10 grams)
  • 3 tablespoons almond flour
  • ½ teaspoon cinnamon
  • ⅛ teaspoon baking powder
  • ½ teaspoon cream of tartar
  • Pinch of salt
  • Pinch of crumbled walnuts (optional)

Source

Instructions

Melt the butter in a microwave safe mug on lower power. Whisk in the applesauce, egg, vanilla and maple syrup until well combined. Add almond meal, cinnamon, baking powder, and salt and stir for about 30 seconds. Add walnut topping (optional) and microwave for 1 minute, 10 seconds. Let cool for a few minutes and enjoy!

Sweet Potato Waffles

A healthy twist on a breakfast favorite and another great recipe you can make ahead of time. Because of the sweet potatoes, the waffles will come out naturally sweet and won’t need syrup! Just refrigerate after cooking and then heat in the morning for a quick breakfast you can take on the go.

Ingredients

  • 2 eggs
  • 1 2⁄3 cups skim milk
  • 1⁄3 cup pureed sweet potatoes (baby food works great for this!)
  • 2 cups all-purpose flour (you can substitute wheat germ for 1/4 cup of white flour)
  • 1 tablespoon baking powder
  • 2 tablespoons sugar
  • 1⁄2 teaspoon salt
  • 1 teaspoon vanilla

Instructions

Mix all dry ingredients together using a large whisk then mix the wet ingredients together. Gently combine but don’t overmix and cook as your waffle maker directs. Recipe will make about 6 servings.

Broccoli Pesto Pasta

If you don’t tell your child there’s broccoli in this, we won’t either. This recipe is great to make the night before (or take as a leftover from dinner!) and an easy way to sneak in those servings of vegetables.

Ingredients

  • 1 head of broccoli (about 8 oz.)
  • Kosher salt
  • 6 ounces shells or other short pasta
  • ½ cup grated Parmesan
  • ½ cup (packed) fresh basil leaves
  • 3 tablespoons olive oil
  • 2 teaspoons fresh lemon juice
  • Freshly ground black pepper

Instructions

Separate broccoli stalk from florets and finely chop florets. Trim woody end of stalk, then peel and finely chop. Cook stalk in a large pot of boiling salted water until bright green, about 3 minutes. Add florets and cook until crisp-tender, about 3 minutes more. Using a slotted spoon or mesh spider, transfer broccoli to a large bowl of ice water, then drain on paper towels.

Add pasta to same pot of boiling water and cook until al dente. Drain pasta, reserving 1 cup pasta cooking liquid, and return to pot.

While pasta cooks, transfer broccoli (reserve a handful of florets) to a food processor and add Parmesan, basil, oil, and lemon juice. Season with salt and pepper, then process until smooth.

Toss pasta with broccoli pesto, adding more pasta cooking liquid as needed to coat evenly. Toss in reserved broccoli florets and season with salt and pepper.

Source

Crunchy Peanut Butter Wrap

An update to the classic PB&J!

Ingredients

  • 1 flour tortilla
  • 2 tablespoons almond butter
  • ½ chopped apples
  • 1 tablespoon granola

Instructions

Spread almond butter and sprinkle apples and granola before rolling up.

Source

5 Ingredient Crock-Pot Turkey Chili

Chili is a hearty meal; substitute ground turkey for beef and you have yourself a healthy meal as well! The best part about this recipe is the slow cooker does all the work for you and you can have plenty of leftovers to cook lunch ahead for the whole week (or freeze to use whenever you want).

Ingredients

  • 1 lb. ground turkey
  • 1 small white onion, diced
  • 3 (15 oz.) cans diced tomatoes with green chiles
  • 2 (15 oz.) cans beans, drained (black beans, kidney beans, a combo, or whatever you like)
  • 2 Tbsp. chili powder
  • (optional toppings: low fat shredded cheese, chopped green onions, low fat sour cream or plain Greek yogurt, cilantro, etc.)

Instructions

Brown your meat on the stove and drain it before adding it to your slow cooker.  Add in other ingredients and cook the chili on low for 6-8 hours or on high for 3-4 hours. Makes 4-6 servings.

Source

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