Fuel Up Fast In The Morning!


We have all done it:  extended our R.E.M. cycles by hitting the snooze button once or twice, maybe even three times. The payoff for those precious extra minutes of sleep often ends up with a mad dash out the door forgoing breakfast. This morning ritual couldn’t be more counterproductive. Your body has just spent hours resting, resetting and recovering from the prior day’s activities, and now needs fuel to tackle the new day ahead.


Here are a few of my favorite on-the-go breakfasts that will help you get your day off to a great start. All of them can be adapted to meet your personal dietary lifestyle.


If you literally don’t have a moment to spare, then you are going to love a morning parfait. It can be prepared the night before, and all you need to do is open the fridge, grab it, and go. You will need a small container, store-bought or homemade granola, sugar-free yogurt of your choice (I prefer dairy free), and optional fruit. Depending on the season, I like using berries, apples, peaches, or mango. Place some gluten-free granola on the bottom of the container. Next, add some of the yogurt, and then add the fruit. Repeat these layers and you are done. 


With a little more planning and a bit more time in the morning, you can enjoy a delicious breakfast wrap. You don’t need many ingredients to create this protein-rich breakfast.  Gather up your favorite veggies, some eggs, a gluten-free tortilla of your choice, rice, and beans (optional depending on your carb intake goals). The night before, place a variety of vegetables in a roasting pan with a bit of coconut oil, ghee, or avocado oil, and roast at 450°F for around 20 minutes. I have used combinations of zucchini, summer squash, onions, garlic, carrots, red peppers, broccoli, and eggplant. Really, the list is endless. Save these veggies for the morning.


In the morning, scramble up one or two eggs or egg whites, and add the veggies, seasoning, and the optional additions. Place everything in a tortilla, and it’s a wrap! Out the door you go.


Lastly, what is more convenient than breakfast in a cup? In the time it takes to brew up some coffee or steep some tea, you can blend together a nutrient-rich smoothie. Here is a basic smoothie recipe that you can adapt and make your own:


No Worries Breakfast Smoothie

1 cup almond, coconut, cashew, or rice milk

1 cup mixed berries – blueberries, strawberries, raspberries

1 cup kale

1 cup water

¼ cup kefir (if you tolerate dairy)

1 tablespoon of chia seeds, hemp seeds or flax seeds

Blend well. And GO!


What are some of your favorite healthy breakfasts on-the-go? Let me know in the comments below. 


Are you a keto-style/ketogenic eater? Have you heard about it but are confused? Here is a great article giving you the whole breakdown.  You can review it here: 

https://fitnessgoals.com/keto-diet-plan/ I am going to be explaining more about ketogenic style eating in the future. Dispelling myths and helping you figure out if it's something you might want to implement in your life.


Until then, if you enjoyed this post and are wanting to THRIVE, not just survive, consider working with me as your personal health coach. Together we will make an actionable plan based on where you are and where you want to be. All of my plans include a comprehensive health history, food plan, recipes, shopping lists and a plethora of support materials, not to mention all the mindfulness tools & techniques I teach you to put those gremlins to rest for good! If your gut has become the baine of your existence then you might be interested in my 8-Week Vibrant Gut Restoration Program.




I invite you to join me on my Facebook page,facebook.com/drlaramay,  where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.


To your wellness,


-   Dr. Lara

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Hi! I'm Lara (pronounced like Sarah, but with a L). 

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