Ask the EN Experts January 2024

overnight oats

© The Washington Post | Getty Images Easy breakfasts help kick off the day.

© Nataliya Arzamasova |

Ever feel the frustration of starting the day out on the wrong foot? This feeling is so familiar for many of us…but have you noticed how your day seems to go when you start it out on the RIGHT foot? For me, having a balanced and tasty breakfast (that requires minimal effort in my morning sleepy haze) is a surefire way to help kick off my day on a brighter note. Here are a few of my favorite weekday breakfasts—quick, simple, and balanced to help fuel your body so you can make the most of your day.

Easy Egg Cups: using a muffin pan, bake eggs or egg whites ahead of time for a quick protein pick-me-up. Add veggies or lean ham to boost nutrition and flavor.

Overnight Oats (can be made ahead of time in a crock pot): include cinnamon, flax, or nutmeg, along with fruit toppings or nuts to make this breakfast even tastier.

Protein Bites: often made with whole oats and peanut butter (or other nut butter), these small, no-bake items can be a tasty, nutritious, and portable option to start your day. 

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Kristen N. Smith, PhD, RDN, LD

Kristen N. Smith, PhD, RDN, LD, has been the Executive Editor of Environmental Nutrition since 2018. As a Registered Dietitian/Nutritionist, Kristen is experienced in the areas of weight management, health promotion, and … Read More

View all posts by Kristen N. Smith, PhD, RDN, LD

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