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  • Writer's pictureWellness Workdays

Employee Wellness: 3 Easy and Nutritious Breakfast Ideas

Breakfast is usually the first meal of the day, meaning that for a lot of people, this is the meal that gets us started and provides the energy we will need for the first few hours of the day. As the name suggests, breakfast literally breaks the overnight fasting your body is under while sleeping.

Many studies have shown the health benefits of eating breakfast. Some of the benefits of eating breakfast regularly include improving energy levels and ability to concentrate in the short term, helping with weight management, and reducing the risk of type 2 diabetes and heart disease in the long term.

Despite the benefits of breakfast for your health and well-being, many people often skip it, for a variety of reasons, whether it is lack of time or not knowing what to eat. The good news is there are plenty of ways to make it easier to fit breakfast into your day. Keep reading this article to find easy, healthy, and fast breakfast ideas.

1. Overnight Oats

This recipe requires some preparation the day before so the oats can soften for better texture and flavor. You can also prep multiple servings and save them to eat throughout the week. The morning you serve your oats, you can add any toppings to make it unique and different every day.


  • 1 cup of your preferred milk (1%, non-fat, plant-based)

  • ¾ cup of old-fashioned oats

  • 1 tbsp chia seeds½ tbsp peanut butter

  • 1 tsp maple syrup

  • 3 drops of vanilla extract

  • Pinch of salt


1. Gather everything in a bowl, except for the oats and chia seeds

2. Whisk everything until the peanut butter is well blended and you have an even and creamy consistency

3. Lastly add the oats and chia seeds and mix everything until the oats are completely wet. Let for mix chill in the fridge the night prior to eating

4. Add any toppings to make your oats more fulfilling

  • Fruits: banana, strawberries, blueberries, kiwi etc.

  • Dried fruit and nuts: cranberry, raisins, almond, walnuts, etc.

  • Other: granola, cocoa nibs, jelly, yogurt etc.

This breakfast idea is an excellent source of fiber as the combination of oats and chia seeds provides around 16g of fiber per serving. It is also filled with a variety of nutrients, vitamins, and minerals based on the toppings you choose.

2. Tropical Smoothie

Smoothies are one of the easiest and least time-consuming breakfast ideas. For better and faster results, prep ahead your combination of frozen fruit in Ziploc bags. Store as many bags in the freezer and pull them out during busy mornings. You can also add ice cubes to your smoothie if you want it to be extra cold.


  • 1 cup orange juice

  • ½ cup frozen pineapple

  • ½ cup frozen mango

  • ~3 frozen strawberries

  • 2 tbsp honey or agave syrup

  • 1 tbsp hemp seeds

  • Pinch of salt


1. Add all the ingredients to a blender and mix until everything is well incorporated. It’s that easy! Breakfast in less than 5 minutes.

This recipe will give you all the energy you need to start off your day. This smoothie is a great source of fruits and with the addition of hemp seeds you are incorporating 3g of protein per tablespoon.

3. Egg Cups

This recipe calls for 3 different flavors: cheese, spinach and mushroom, and bacon. You can mix all the ingredients together and have a little of everything in each egg cup or have a variety of flavors. You will need some time to prepare this breakfast idea ahead of time, however, once you have the final result you can refridgerate and eat your egg cups throughout the week.


  • 12 Eggs

  • ¾ cup shredded cheese

  • ½ cup chopped spinach

  • ½ cup chopped mushroom

  • ¾ cup cooked chopped bacon

  • 2 tbsp milk


1. Preheat the oven to 350°F. Grease a 12-cup muffin pan

2. Sauté your chopped mushrooms and spinach and add salt and pepper to taste. When mushrooms are soft, dark, and smooth transfer to a small bowl.

3. In a large bowl, crack and whisk together the 12 eggs. Add salt and pepper to your liking to the egg mixture.

4. Using a ladle, pour the egg mixture into your muffin pan, filling each cup about 1/2 way.

5. Evenly distribute your toppings into the muffin cups

6. Use a spoon to gently stir each muffin cup so the fillings are submerged

7. Bake for 20-25 minutes at 350°F.

This recipe is very convenient as you will have your breakfast prepared ahead of time, you just need to microwave your egg cups and that is it! You can enjoy a well-balanced and fulfilling breakfast. Each egg cup contains at least 14 g of protein plus the other great nutrients from the other ingredients.

Learn more about Wellness Workdays and our wellness program offerings by downloading our brochure.

Written by Samantha Prieto, Wellness Workdays Intern


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