Easy, Healthy Zero Waste Breakfast
Mornings can be chaotic. Everyone has those days where you feel like you have a million and one things to get done and you're in a rush to get your day started going to work. Shower, hair, makeup, get dressed, and run out the door. What sounds so strange when you think about it is that a healthy breakfast tends to be last priority when you're in a rush.
It's easy to fall in the habit thinking, "I'll grab something on the way" or "once I get to work I'll grab coffee and a muffin". It feels easiest to get out of the house and then figure out how to fuel your body for the day.
This has become such a cultural norm that is apparent just by looking at the insane popularity of coffee shops. Unfortunately, not only is this habit creating epic amounts of waste with one use containers but the pre-made pastries and breakfast sandwiches are one of the worst ways to start your day. Here are three steps to easy, healthy zero waste breakfasts options.
Step 1: Supplies
The crucial part of a zero waste routine is owning the right supplies to begin with. If you already have your containers at home, it is one less reason why you need to stop and grab breakfast on the go.
My must have supplies are a coffee/tea tumbler, water bottle, and food containers. You can use stainless steel food containers, but if you have a meal to heat up at work use glass microwave safe containers. If you opt for smoothies, a great zero waste option is to save sauce jars or mason jars you have acquired to drink out of.
Step 2: Food
A super easy breakfast option loaded with healthy benefits you can grab on the go. Overnight oats are what they sound like - made overnight. You can make this in a mason jar and grab one from the fridge as you leave. Mix all the ingredients together and as the jar sits over night in the fridge the oats absorb some of the moisture leaving a rich, creamy cool texture fresh the next morning.
There are a ton of different variations you can do depending on your taste but the general base is:
- 1/4 cup of yogurt
- 1/2 cup of milk
- 1/2 cup of old fashioned oats (rolled, not steel cut)
The options are endless for what you add to the base, some suggestions are:
- Sliced bananas
- Peanut Butter
- Chia seeds
For a natural extra dose of sweetness try adding local honey (bonus for allergy remedy), maple syrup, or vanilla extract.
Overnight oats provides you with a great dose of fiber and fruit to start your day. It's easy to add in other ingredients for an extra boost like chia or flax seeds.
This website has 8 awesome recipes to try for overnight oats.
My favorite go to breakfast for multiple reason. For one, you can make a week's worth in the blender in about 20 minutes and store them in the fridge and freezer for the week. I'll store the next two days in the fridge typically and anything after that in the freezer. As I take one from the fridge, I pull one from the freezer to give it time to thaw. Another easy grab and go healthy option!
Similar to overnight oats, smoothies are fantastic because the options are endless and totally customizable for your taste.
The key ingredients start with fruit or vegetables and some type of base typically milk, soy milk, almond milk, or yogurt.
I like to 'bulk' my smoothies up a bit to really pack a nutritious punch. I switch up what I add depending on my mood but it's a mix from this list:
- Peanut butter
- Flax seeds
- Chia seeds
- Protein powder
- Honey as a sweetener if needed
Sliced Apple and Peanut Butter
Slicing an apple will take all of a minute, add a scoop of peanut butter and you're off! We all know what an apple a day does, but adding a bit of peanut butter gives a great dose of protein to start you off. I find that even a couple tablespoons of peanut butter goes far in holding off any snacking cravings until lunchtime.
Step 3: Drinks
Last step, most of us want some sort of boost to start the day, whether it's caffeine or not.
The biggest one-use offenders. Forget stopping at a coffee shop every morning and wasting your time and one use offenders. Most at home coffee makers have the ability for you to set up the water and coffee beans at night and set the time for it to brew in the morning. When you wake up, simply grab and go.
If you're a tea person you can heat up water in a minute or two, dump it in your mug and grab a tea bag to go.
Either way, I can guarantee this takes less time than waiting in line at a coffee shop. Picky about your coffee? Next time you're at the coffee shop buy a bag of grounds there.
For a different type of energy boost, I swear by wheatgrass shots. While not technically a shot, I mix a tablespoon of powdered wheatgrass with a glass of water and drink it down. I won't lie, some mornings the taste is difficult to get over BUT the effect is incredible. I used to struggle with that 1-3pm time after lunch of yawning and keeping attention. NO MORE.
Wheatgrass is one of the best sources of chlorophyll, which reduces toxins, purifies the liver, and is an important blood builder for the body. It also contains vitamins A, B, C, E, I, and K and is very high in protein.
The best way to take wheatgrass is in fresh, plant form. Since this isn't realistic for everyone, the second best way is in powdered form. There are many different brands out there and quality always varies so be sure to read reviews and look into the product first.
Warm Lemon Water
Back to basics by only needing lemons on hand, drinking warm lemon water in the morning helps wake up and energize the body. Lemon water naturally helps flush the digestive system and hydrate your body after sleeping.
There you have it, quick, easy, zero waste, and healthy breakfasts! By using these tips you'll reduce your need to produce waste stopping for coffee and breakfast and see health benefits by fueling your body correctly.