Build a Better School Day Breakfast
Breakfast is a tricky meal of the day for many teachers because school mornings can get hectic fast. Some teachers don’t have time to eat anything at all, and some only manage to grab a granola bar on the run.
But a balanced breakfast can make a huge difference in how smoothly your school day goes.
Eating a balanced breakfast (and eating regularly throughout the day) can help keep blood sugar levels stable. This is crucial for teachers because keeping your blood sugar levels stable helps you feel more energized, keeps your mood balanced, keeps you focused, and helps prevent a stress response in the body.
Energy, focus, low stress…all things a teacher needs for a successful day!
But not all breakfasts are created equal. A balanced meal of carbs, healthy fats and protein is key to keep your blood sugar levels stable throughout the day.
And a more balanced breakfast is exactly what I want to help you achieve in this post!
This week in our Beat Burnout Facebook group, I asked our community what you like to eat for breakfast. Below are three of the most common answers, along with my recommended additions to make each meal more satisfying - Which breakfast would you most like to try?
These are my recommendations based on my knowledge as a health coach, but you know your body best. Give these tweaks a try and see how your body responds throughout the school day.
Toast/Bagels
This is a fast, cheap and tasty favorite. But toast and bagels with butter or cream cheese lack protein to keep you fuller for longer.
Try adding: Your preferred style of eggs
Pop an egg on top of that toast - the protein and healthy fats in eggs well help slow down digestion of the bread, making the blood sugar spike minimal. Make them ahead of time by making hard boiled eggs or an egg bake to cut into squares and add to toast or bagels during the week.
Breakfast Expert: Swap butter or cream cheese with avocado mixed with salt, pepper, optional lime juice and optional hot sauce for an extra dose of healthy fats.
Oatmeal
It’s quick to make, cheap, and satisfying especially during the winter, but oatmeal alone or oatmeal with just fruit is lacking in both healthy fats and protein to keep blood sugar levels stable.
Try adding: Nuts, seeds or your favorite nut butter
This is a super easy addition to oatmeal to boost protein and fat content to keep you satisfied. My favorite combo of the moment is peanut butter and raspberry preserves swirled into cooked oats. I just cook my oats in water but you can also cook them in milk or plant milk of your choice. You can use this same tip and add nuts and seeds to your cereal!
Breakfast Expert: Add berries and seeds like chia and flax for an extra boost of antioxidants and omega-3 fats!
Smoothies
This is a great option for an on-the-go breakfast if you find you have little time to sit and eat in the morning. But if your smoothies just have fruit and veg you’ll likely be feeling hungry very quickly.
Try adding: Full fat greek yogurt for extra creaminess and a boost of fat and protein to keep you satisfied for longer.
A combo I love is banana, spinach, peanut butter, greek yogurt and ice (and cacao powder if I’m wanting some chocolate flavor), but choose a combination that sounds good to you!
Breakfast Expert: Add a handful of spinach or kale to any smoothie.
You might get a weird color, but you will also get a big vitamin boost for hardly any added flavor. You can also add hemp seeds for an added protein and fat boost without needing protein powders.
Which tweak are you excited to try? Share this post with a teacher looking for more breakfast inspo this school year!
Want more meal planning and nutrition tips for your busy school week?
Our next FREE virtual wellness class, “7 Meal Planning Tips for Busy Teachers” is almost here! Each teacher registered will get the playback recording and a bonus grocery planning template.