If you've not heard, BREAKFAST is the most important meal of the day! It gets your brain and body running and continues to help your body recover from last night's practice. It is super important for gymnasts to eat a balanced breakfast!
This is especially important if you have morning practice or a morning meet! If you are not eating a meal before practice or a competition, your performance can suffer! You are putting yourself at risk of feeling TIRED, SLUGGISH, UNFOCUSED, and you are increasing the likelihood that you will get hurt!
By eating SOMETHING, and by something I don't mean it has to be an elaborate sit down meal, you are more likely to feel ALERT and ENERGIZED! And, especially if that SOMETHING is small, pack an extra snack in your meet bag to keep you energized for when you do start to feel hungry!
And just like lunches, dinners, or snacks, early morning breakfasts are something you can PREPARE for! Check out some of my favorite make-ahead breakfast recipes!
Berry Baked Oatmeal
1/2c Maple Syrup
1/4c Unsalted Butter, melted (could also use coconut oil or plant-based spread)
1/4C Unsweetened Apple Sauce
3C Steal Cut Oats
1 1/2C frozen or fresh fruit of your choice (I used Frozen Mixed Berries)
1t Baking Powder
OPTIONAL: Add 1/4C chia seeds or ground up flax seeds OR 1C sliced/chopped nuts for added protein + healthy fats
Preheat oven to 350 F
Spray a 9x9 baking pan with cooking spray
Combine all ingredients together in a large bowl
Bake 35 minutes, until all liquid has evaporated (add an additional 5 minutes on broil to give the top some extra crunch!)
Serve hot OR refrigerate and cut into squares for an easy grab and go morning breakfast!
1/4C shredded cheddar cheese
1 bell pepper, chopped
1 small onion, chopped
2C baby spinach
Salt and pepper to taste
Preheat the oven to 350F
In a pan, saute the peppers and onions until soft (about 8 minutes). Add in the spinach until wilted.
Either line a muffin pan with liners or spray well. Evenly divide the vegetable mixture between each well. Top each with 1tsp of cheese
In a small bowl, beat the eggs, milk, salt, and pepper. Pour egg mixture into muffin pan, filling each well to the top
Bake for 20 minutes
Let cool in the pan for 15 minutes before removing. Allow to finish cooling on a wire rack before refrigerating up to 5 days.
Try this recipe with any combination of your favorite vegetables and omelet favorites.
Blueberry Banana Muffins
1 cup whole-wheat flour
3/4 cup all-purpose flour
1/4 cup wheat germ
1 teaspoon baking soda
1/2 teaspoon salt
1/2 cup (1 stick) unsalted butter, at room temperature
1/3 cup granulated sugar
1/3 cup firmly packed light brown sugar
2 large eggs
3/4 cup mashed bananas (about 2 medium)
1/3 cup 2 percent milk
1 teaspoon vanilla extract
1 cup blueberries
Preheat the oven to 375 degrees F. Line a 12-cup muffin pan with paper liners and set aside.
In a medium bowl, whisk together the flours, wheat germ, baking soda and 1/2 teaspoon salt.
Using an electric mixer, beat the butter and sugars together in a separate bowl until light and fluffy, about 5 minutes. Add the eggs, one at a time, beating well after each addition.
In a separate bowl, combine the mashed bananas with the milk and vanilla.
With the mixer on low, alternately add 1/3 of the flour mixture and 1/2 of the banana mixture to the butter mixture, beginning and ending with the flour mixture. Mix until just combined. Fold in the blueberries.
Divide the batter among the muffin cups. Bake 20 to 24 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
Ingredients (makes 5 burritos):
5 large size whole wheat tortillas or wraps
1/2 15oz can of black beans
1 bell pepper, diced
1 small onion, diced
1/2C fresh salsa or pico de gallo
Salt and pepper to taste
Saute the peppers and onions until soft (about 8 minutes)
Drain and rinse the beans. Add to the pan and heat through. Remove vegetable mixture.
Beat the eggs with the milk, salt, and pepper. Scramble until cooked through and no longer runny.
For each burrito, lay out a piece of tin foil with a tortilla on it. Top each with a scoop of eggs, veggies, cheese, salsa, and slice of avocado.
Roll each burrito up and refrigerate for up to 5 days or can be frozen for 3 months.
Blueberry Banana Overnight Oats
1/2 cup Oats
1/2 cup milk
1 teaspoon vanilla
1/2 cup blueberries
1/3 cup banana, sliced
1 teaspoon chia seeds
Add oats to your container of choice and add in milk and vanilla.
Add a layer of blueberries and then a layer of banana slices. Top with a drizzle of honey and chia seeds. Place in fridge and let it sit for at least 8 hours.
There are so many different types of breakfast casseroles that can be made ahead and enjoyed! Here are some of my favorites
Sweet Potato Sausage Breakfast Casserole (by Chew Out Loud)
Turkey and Egg Breakfast Casserole (by Aimee Mars In The Kitchen)
Breakfast Casserole with Sausage, Eggs, Spinach, and Mushrooms (by 40 Aprons)
Overnight Crock Pot Breakfast Casserole (by Real Housemoms)