Quick and Easy Breakfasts at Work

Since I’ve started working full-time at my internship this summer, I’ve had to learn how to work around my workout, work schedule as far as eating goes. No, it’s not as easy as it was at school because I can’t whip something up fresh whenever I feel like it. This is especially true if I workout before work, which I usually do since I often am too tired to want to workout afterwards. But this means that breakfast is at my desk, and it needs to be big and filling in order to refuel my workout and fuel me for my day. (Read here for why breakfast is so important)

Because I didn’t want to get bored with food, and too much oatmeal hurts my stomach, I came up with a few creative solutions to make for breakfast at work. I make all of these the night before as I am packing my lunch and snacks for the next day, and just reheat it (if need be) at work. Now, I know not everyone’s work is the same so maybe you can’t eat at your desk/work or you don’t have a kitchen close to use and if so, some of these ideas will work and some won’t. But for the most part, I bet everyone has the access to some type of kitchen area and can make these meals work for their next breakfast at the desk! I have included my meals/recipes and occasional pictures (not the best quality since taken on my iPhone, but they work!) Also, if you don’t workout before work or need to eat at your desk, here are some other great healthier breakfast alternatives to fast food for your morning!

Let’s get to it!

1. Savory Egg/Egg White Stuffed Crepe

I found inspiration for this on Instagram, and then confirmed it to fit my needs. Also, note that my pan I cook the eggs/whites in wasn’t big enough to make it thin and crepe like, so after trying to the first time, I just made it the bottom layer of my dish.

Ingredients

  • 1 egg and 2-3 egg whites
  • Oatmeal/Cream of rice (amount of choice)
  • Peanut butter/Powdered Peanut Butter  (I use PB2)
  • Fruit to top (I use strawberries and bananas)

First, cook the beaten eggs/egg whites in a pan on medium heat. Cover the pan to let it cook the top too (bubbles may form, you can pop them). Check on it every minute or so and when it is cooked enough on top and bottom (usually 3-4 minutes), flip it then take off the heat. Add the egg crepe to the bottom of a tupperware.

Next, cooked oatmeal/cream of rice as says on package. I personally mix the two because I need to keep my fiber lower (I get way too much) so I do 20-30 g oatmeal and 1-1.3 servings cream of rice. While that is cooking in the microwave, cut up and prepare your fruit toppings and  seal in a plastic bag or small tupperware. Once the cream of rice/oatmeal is done, add it to the top of the crepe in the tupperware (you can also mix in protein powder before putting it onto the crepe). As far as toppings go, I add peanut butter to the tupperware meal. I have PB2 also in a small container to mix with water in the morning and then after heating up the breakfast, I add the PB2 and fruit!

2. Egg Scramble

Eggs are super easy to whip up the night before, store in a container and heat up the next morning! Add in veggies, meats, potatoes, etc! To get more carbs, I usually add hashbrowns, potatoes, and/or a tortilla to the eggs (tortilla and hashbrowns pictured). I also will toast an english muffin or bagel the MORNING OF–before leaving for my workout/work–and then just reheat at work. No, it doesn’t stay crispy, but it tastes delicious and works perfectly for me. you could also pack a packet of oatmeal or pre-made oatmeal as well to add carbs. I will also top my eggs with cheese, salsa, reduced-sugar ketchup, avocado, etc. the night before and it works well heated up still.

3. Overnight Oats

These are a classic for anyone who needs a quick, easy, and convenient breakfast in the morning! I either eat My very Berry Overnight Oats or Peanut Butter and Jelly ones (recipe below).

Ingredients

  • Rolled oats
  • 1 cup of Milk of choice (I use cashew milk)
  • Protein Powder (optional)
  • 1 tbsp. Peanut Butter (I use natural only; Krema/Crazy Richards is my favorite)
  • Banana, sliced
  • Strawberries (other berries/fruit could be substituted here as well)

In a tupperware or container, add desired amount of rolled oats (I use 50-70 g). Add 1 cup of milk and stir around. Next, mix in desired amounts protein powder (I use 15-20g and PEScience Snickerdoodle is my go-to). Swirl/stir in the peanut butter and stick in the fridge for the next day. I add in the cut up fruit the morning of, but you could add it in the night before as well. Also, crumpling up a rice cake and mixing it in before you eat it tastes great, gives it a nice crunch, and adds extra carbs if you need them.

So there are my go-to breakfast at work! They’re all super simple, easy and delicious–just what I need for my day! If you want other suggestions and tips for staying healthy while working, check out my blog post here! Also, if you have any ideas I would love to hear them below!

Healthy Dessert Recipes/Ideas

I’ve never been a die-hard sweet tooth, but I still like to have a little sweet-treat, dessert every night to cap off my day. Sometimes this means ice-cream and such, but a lot of times I like to find healthier alternatives to make for dessert because A) it’s fun and B) I like filling my diet with mostly wholesome, nutritious foods. So, since I’ve found a few of those, I thought I would share them with you to give you some ideas and inspiration for your next dessert. Some of these will just be blanket ideas that you can then create to fit your own likes, wants, needs, etc. while some will be more recipe-type–but again, you are able to mix it up with things that you have or flavors you like. None of these are super fancy because I like to keep it simple and delicious…so let’s get started.

1. Mug Cake (218 Calories; 6.5 F, 16.5 C, 26 P)

There are tons of recipes out there for mug cakes, but this is one that I have found to be easy and delicious, and successful for once. Here are the ingredients:

  • 1 scoop protein powder
  • 50-60 grams of banana, mashed (or an egg)
  • 1/2 cup of milk of choice
  • 1 tbsp. almond flour
  • Baking powder

In a mug mix together the protein powder (I use PEScience snickerdoodle), mashed banana, milk (I use unsweetened cashew milk), almond flour and a dash of baking powder. Microwave on high for 1 minute. **Keep an eye on it as it can sometimes overflow or “explode and make a mess** After 1 minute, check the consistency and continue microwaving for 30 second intervals, checking periodically until it is done to your liking. I like to add scoops of Enlightened or Halo Top ice cream to the top of mine…especially oatmeal cookie crunch on top of this cinnamon mug cake….straight fire!

2. Yogurt Bowls

These are probably my favorite healthy dessert and I have it almost every night. I love it because it’s so versatile so that I can always switch it up and never get bored–plus it packs in a protein-punch from the greek yogurt. You’re going to start off with a base of plain greek yogurt. (You can use flavored or just regular yogurt, but those often have tons of added sugars to them so I prefer the plain greek so that I can add my own flavors and keep it healthier.) Then, from there you literally add whatever you want to it. Here are some of my go-tos combinations:

  • Fruit and granola (pictured left)
  • Cereal (rice chex and lucky charms) with peanut butter
  • Fruit and peanut butter
  • Fruit, nut butter, and protein bar (pictured right)
  • Birthday cake muscle butter and vanilla cupcake goldfish grahams

3. Pancake Bowl

I got this inspiration from Lexi Deyoung on YouTube. Instead of making pancakes on the stove or griddle, you make a giant one in a bowl. Here’s the ingredients, although the amounts are up to you.

  • 1/2-1 serving Pancake Mix (I use Kodiak Cakes Protein Mix)
  • Protein powder (any desired amount, I used 10 grams)
  • 1/3-1/2 cup cashew milk (any milk will work)
  • 50-60 g banana, mashed (or 1 egg)

In a microwave-safe bowl, mix together the pancake mix, protein powder, milk, and bananas. Then, add water as needed for consistency (should be like normal pancake batter consistency). Microwave for 1-1.5 minutes (time could vary so check on it) until you have the consistency you like. I did it for 1 minute because I like  mine to be gooey in the middle still. Then, top with whatever you like. I did 2 tbsp. whipped cream cheese, 1 crumbled caramel rice cake, and Walden Farms sugar-free syrup. I also think I may add fruit next time. But, seriously, it’s so delicious, and versatile so try it out!

4. Dessert Pancakes

This was one of my best dessert discoveries yet! It’s so simple, but you may have never thought to put these things together…but you should! Just make pancakes how you normally would. I use Kodiak Cakes protein mix along with protein powder and water. Then, I add either Enlightened or Halo Top ice cream to the top. (wondering which one you should choose? Check out my ice cream review post!). My favorite combinations so far have been Enlightened cookie dough or oatmeal cookie crunch (pictured), but really any flavor would be delicious on top of the pancakes. I mean c’mon, pancakes for dessert…who doesn’t want that?

So there you have it-healthy dessert recipes and ideas! If you have any suggestions of your favorites or variations, I would love to hear them!

Meal Prep Meal Ideas

So I know I have written about meal planning/prepping tips before, but I wanted to do a little post on some of my favorite “fun meals” that I create from my meal prep. I want to give you some ideas of how to make leftovers or big batches of meal prep fun, quick and easy, healthy, and most importantly, delicious!! I don’t ever usually have specific recipes, but I have some basic meal ideas that you can then take and create using what you have/like. Hope you enjoy these and that it helps make your healthy lifestyle a little easier, and, of course, tastier.

1. Sweet Potato Mexican Bowl

I love sweet potatoes and mexican flavors…so this works perfectly! I typically use ground turkey or rotisserie/baked chicken, but you could also use ground beef, ground chicken, or even lunch meat! For the sweet potatoes, you can bake/steam those ahead of time in your meal prep, or if you have time, cook them as you are making your meal. I try to buy express bake sweet potatOH because they come wrapped in a seal that steams it for you, or just steam your potato in the microwave in about 6-7 minutes. Then, you start assembling. I scoop out the potato into a bowl, add the meat, and then lots of toppings. My go-tos are: bell pepper, tomato, romaine lettuce, red onion, sprinkle of cheese, avocado, and salsa. In the bowl pictured, I also added white rice (I needed more carbs for the day), so you could also add beans or rice to your bowl too. Play around and find what works for you!

2. Asian Stir-Fry

Again, this is a pretty basic meal (we all know stir-fry), but it’s super delicious! The main things you’ll need for this are rice (I typically choose brown), a protein (I use frozen shrimp or ground turkey), and veggies (I use birds eye frozen). Frozen foods are a big help in making these quick meals and just as nutritious, so don’t be afraid to invest in those. I just cook everything up (or have it prepped) and then top it off with a little soy sauce and sesame seeds. Occasionally I’ll also add toppings like avocado or an over-easy egg–super delicious!!

3. Quinoa Bowls

If you follow me on instagram, it’s no secret that I love quinoa and eat it often. It’s so easy to cook up a batch of it on Sunday and have it for the week to use in many different meals. My quinoa bowls are a jumble of foods, usually different every time. I start with a base of quinoa and then add some type of protein (ground turkey, chicken, lunch meat, etc.) and then veggies! I go with PictSweet frozen steamable veggies for convenience, but you could add fresh, raw or cooked veggies–whatever you like. Then, on top of the bowl I add things like avocado oil, avocado, cheese, etc. I don’t have a picture of this one (there’s one on my instagram), but it is so versatile that you could make any variation of it to fit you, your needs, and your tastes.

4. Pizza

You heard me right…pizza! The thing that tops this whole thing off is using FlatOut wraps as the base!! These are by far the best I’ve found and make the pizza great. Again, after you have the base, it’s pretty much up to you for the toppings. In the picture, I used marinara sauce, laughing cow cheese wedge, mushrooms, spinach, chicken and red onion. I’ve also used basil before too! Make the pizza however you like, and the great thing is since each wrap is one pizza, you and anyone you’re eating with can have the pizza they want!

5. Banza Pasta Delight

As you may have seen or read before, I absolutely  LOVE Banza Chickpea Pasta–it tastes great, texture is perfect, and for me, it’s a better option than normal pasta. But of course, you could sub in another pasta into this recipe. While I am cooking the pasta (or if you pre-made a batch, reheating it), I cook veggies in a pan and then add in my meat at the end to warm it up. You could use any veggies or meat (shrimp, ground turkey, chicken, etc.), but some of my favorite veggies to use (depending on what I have) are spinach, tomatoes, mushrooms, broccoli, or zucchini. Then I add this mixture to the top of the pasta and add any cheese, pesto, or sauce you want! Absolutely delicious, healthy and easy!

So there are just a few of my meals I make with meal prep. I also sometimes I just throw random stuff together to make “bulk bowls” which helps make food fun and interesting not to mention allowing me to eat a lot. Try being creative and prepping a bunch of carb and protein sources at the beginning (and even veggies) and play around making different recipes. Healthy cooking is meant to be fun, quick, easy, and delicious!!

Pre and Post Workout Snacks

When working on your fitness journey, most people think of the actual workout/exercising as the sole focus and most important thing. And while yes it is important to have your workout routine set and be getting in your exercise and movement, there is a second very important aspect that often gets overlooked: Nutrition. What you eat is just as important as what you do! You can’t out-train a bad diet, and if you aren’t fueling yourself properly, you can’t train your hardest and become stronger.

Although all meals are important, I want to focus on 2 specifically in this post–the pre-workout and post-workout snack/meal. These are important because the pre gives your body the fuel to power through your workout and the post helps your body recover and refuel your muscles used.

There are so many guidelines and rules out there for what to eat, but I’m here to say it mostly is going to depend on the person, their body and how their body digests and uses certain foods and nutrients. Generally, you want to focus on more carbs and proteins in the pre and post meal and less on fat; however, again, everybody is different. Take some time experimenting and trying out some of these snack ideas to find what works best for you, your body, and your lifestyle. One of the things I like to try to do is make my pre-workout or post-workout (mostly my post-workout) meal be one of my main meals–either breakfast, lunch, or dinner. But if it works to have a snack at each time and your meals at other times–then do it! Find what works for you! With that being said, here are some of my ideas!

1. Toast with Peanut Butter and Banana

The toast and banana are good sources of carbs for fuel either pre or post workout. You could sub the toast for whole-wheat waffles, english muffins, bagels etc. You could also use any nut butter or fruit!

2. Greek yogurt with fruit, nuts, granola, etc.

This packs in the protein and the carbs from the fruit and granola!

3. Eggs/Omelet

Great source of protein, especially post workout! Try adding some veggies to the eggs (great way to get them in!) along with a side of fruit or toast to get more carbs in post workout to refuel!

4. Protein Shake

This is one of the classics–the protein shake. Either mix the powder with water or milk, or blend it into a shake with other ingredients for a quick snack!

5. Protein Cereal

This is one of my newfound favorites either pre or post workout! Mix your protein powder with milk in a shaker cup like you would for a shake. Then, pour the “shake” over cereal (rice chex works really good here) and you have a bowl of deliciousness! Make sure to even drink the milk after!

6. Oatmeal

Oatmeal is a great source of carbs to fuel you! Instead of adding sugary toppings to it or buying the flavored packages, use plain oatmeal and top with fruit (fresh, frozen, or dried), nuts, nut butter, granola, seeds, etc…the options are endless!

7. Rice Cakes

Rice cakes with peanut butter and fruit is one of my FAVORITE snacks ever–pre, post, or just midday (picture at the top). Rice cakes are so versatile too. Try them my way or top them with avocado, tomatoes, laughing cow wedge, eggs/egg whites, jam, etc.

8. Sandwich

Whether you use meat or a class PB&J, this is a perfect mix of protein and carbs! Try adding things like veggies or avocado too to really build a great sandwich!

Hopefully this list gave you some ideas to try out for your next workout fuel! If you have any other ideas, I would love to hear them! Comment below and let me know what you love to eat pre or post workout!!