Healthy, Easy Breakfast Recipes

I can’t say it enough: grief crushes your physical and emotional well-being. A balanced, whole foods meal to start your day fuels your journey to make whatever shows up next in your life less challenging.

Since many widows find it overwhelming to even think about preparing a meal, I’ve put together several simple nutrient-dense options that are easy to make, and easy to clean up afterward. Eating healthily doesn’t have to be a complicated, time-consuming ordeal. In fact, each recipe is designed to be quick, straightforward, and made with no more than five ingredients.

1. Green Smoothie

Ingredients:

• 1 cup spinach
• 1 banana
• 1/2 cup Greek yogurt
• 1 tablespoon honey
• 1/2 cup liquid: almond milk, coconut water or milk, regular milk, etc. Your choice!

Blend all ingredients until smooth. This green smoothie is packed with vitamins and may keep you energized and full for hours.

2. Avocado Toast

Ingredients:

• 1 ripe avocado
• 2 slices whole-grain bread
• Salt and pepper to taste
• Optional: cherry tomatoes or egg

Mash the avocado and spread it on toasted bread slices. Season with salt and pepper. For additional flavor, top with sliced cherry tomatoes or an egg cooked any style.

3. Banana Oatmeal

Ingredients:

• 1/2 cup rolled oats (or instant, if that’s easier)
• 1 cup milk or a plant-based alternative
• 1 banana, sliced
• 1 tablespoon peanut butter
• 1 teaspoon honey

Cook oats in milk until soft, then stir in banana slices, peanut butter, and honey. This hearty breakfast is both satisfying and nutritious.

4. Greek Yogurt Parfait

Ingredients:

• 1 cup Greek yogurt
• 1/2 cup granola
• 1/2 cup mixed berries
• 1 tablespoon honey

Layer Greek yogurt with granola and berries in a bowl or jar, then drizzle with honey. This parfait is a quick, protein-rich option perfect for mornings when nothing else sounds appealing.

5. Chia Seed Pudding

Ingredients:

• 1/4 cup chia seeds
• 1 cup coconut milk
• 1 tablespoon maple syrup
• 1/2 teaspoon vanilla extract
• Fresh fruit for topping

Mix chia seeds with coconut milk, maple syrup, and vanilla extract. Let sit overnight in the fridge. In the morning, top with fresh fruit for a delicious, make-ahead breakfast.

6. Peanut Butter Banana Toast

Ingredients:

• 2 slices whole-grain bread
• 2 tablespoons peanut butter
• 1 banana, sliced
• 1 teaspoon cinnamon

Toast the bread and spread peanut butter on each slice. Top with banana slices and sprinkle with cinnamon. This toast is a sweet and savory delight.

7. Berry Smoothie Bowl

Ingredients:

• 1 cup mixed frozen berries
• 1/2 cup Greek yogurt
• 1/2 cup almond milk
• 1 tablespoon honey
• Granola and fresh berries for topping

Blend frozen berries, Greek yogurt, almond milk, and honey until smooth. Pour into a bowl and top with granola and fresh berries for added texture and nutrients.

8. Overnight Oats

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk or a plant-based alternative
• 1 tablespoon chia seeds
• 1 teaspoon honey
• Fresh fruit for topping

Combine oats, milk, chia seeds, and honey in a jar. Refrigerate overnight. In the morning, stir and top with fresh fruit. This make-ahead breakfast is perfect for those on the go.

9. Cottage Cheese and Fruit

Ingredients:

• 1 cup cottage cheese
• 1/2 cup diced pineapple (or any fruit that you like)
• 1/4 cup sliced almonds
• 1 tablespoon honey

In a bowl, mix cottage cheese with pineapple and almonds, then drizzle with honey. This protein-packed breakfast is refreshing and easy to assemble.

10. Apple and Almond Butter

Ingredients:

• 1 apple, sliced
• 2 tablespoons almond butter
• 1 teaspoon cinnamon
• Optional: granola for topping

Spread almond butter on apple slices, sprinkle with cinnamon, and top with granola if desired. This quick and healthy breakfast is perfect for a light start to the day.

11. Sliced hard-boiled eggs

Ingredients:

• 2 eggs (or make more to have around when hunger hits)
• 2 tablespoons olive oil
• Salt and pepper to taste

Place eggs in pan and add enough cold water to cover by 1 inch. Cover and quickly bring to a boil; remove from heat. Let stand for 15 min for large eggs (18 min for ex-large and 12 min for medium eggs). Rinse in cold water and place in ice water until completely cooled. Peel eggs, slice, and drizzle with olive oil and top with salt and pepper.

12. Other super easy options

When all else fails, and you have zero patience or energy to prepare your morning meal, here are some other ideas:

1. Cut an avocado in half; sprinkle 1/2 with salt and pepper and eat with a spoon.
2. Keep yogurt on hand to eat plain, or if more motivated, stir in items of your choice, such as: berries, flaxseed meal, applesauce, granola, nut butter, chopped nuts, raisins, cranberries, bananas, cinnamon, etc. 
3. Frozen sausage (I prefer Applegate) – follow cooking directions on package, and pair with a piece of fruit, or piece of toast with nut butter.
4. Open a container of soup (ideally, one that has recognizable ingredients), heat and eat
5. Sliced apples and cheddar cheese slices
6. Leftovers from yesterday’s lunch or dinner
7. Nitrate-free lunchmeat slices paired with fresh fruit topped with nuts and cinnamon
8. Frozen whole-grain waffles, toasted and topped with almond butter and cinnamon
9. Whole grain tortilla, topped with nitrate-free lunchmeat and cheese slices, lettuce or other greens, roll up and eat
10. Scramble 1-2 eggs with shredded cheese, pair with fresh fruit on the side

Mix and match items in any of the above suggestions based on what you like and what’s in your kitchen – there are no rules here. Above all, eat something and make it as healthy as possible. Whole foods contain the nutrients necessary to support your body through this very difficult time and sets you up to be in a better place physically and emotionally to tackle whatever you are next called to do. Honor and take care of yourself in memory of the soul that you have lost. It’s what they would want for you.