Breakfast is the most important meal of the day. But let’s be realistic: Most of us just don’t have the time to whip up eggs freaking benedict every morning.
You’re not lazy, you’re just hustling—and hustling means squeezing every last minute out of your hours between the alarm clock and that first email. Something’s gotta give, and that something is usually a nutritious, protein-packed breakfast.
That’s why we set out to create 5 stupidly easy breakfast recipes that’ll fill up your stomach, but not your schedule. Our only criteria: Each recipe has at least two ingredients (for maximum nutrition) and a prep time under 60 seconds.
1. Apple with Peanut Butter
Directions: Chop the apple in quarters (or just buy pre-sliced apples). Dunk slices in in the peanut butter. Chew.
Even faster option: Eat the peanut butter direct from the jar, then the apple. No shame.
Nutrition factor: Yes, apples are as good as everyone’s always said: They’re packed with soluble fiber and immune-boosting vitamin C, and have been shown to lower “bad cholesterol.” And peanut butter has lots of essential fatty acids, protein, and filling dietary fiber to start your morning off right.
2. Yogurt with Fruit and Granola
Directions: Combine yogurt, blueberries and granola in bowl/cup/bare hands. Consume.
Nutrition factor: Yogurt has all the benefits of dairy milk, but with the added benefit of active cultures that keep you healthy. But buyer beware: Most yogurt is packed with added sugar and high-fructose corn syrup. Go with plain yogurt and leave the sugar to the blueberries—they not only taste great but also contain free-radical-fighting antioxidants.
3. Mix Nuts and Seeds
Directions: Combine nuts, seeds, and dried fruit. Some go-to options: almonds, walnuts, pumpkin seeds, and dried goji berries. Mix. Shovel into face.
Even faster: Make a big batch at the beginning of the week, then parcel it into daily servings. We’ll bet it saves time in the long run.
Nutrition factor: Fats have suffered from a bad rap, but good fats—like the ones in a serving of nuts—are critical for maintaining testosterone levels, says St. Pierre. Just avoid the sugary stuff, okay? Calling a bunch of M&Ms “trail mix” does not make it healthy.
4. Cottage Cheese with Blackberries
Directions: Open cottage cheese container. Add blackberries. Consume.
Nutrition factor: With both whey and casein protein in spades, cottage cheese is a muscle-building breakfast staple. Blackberries (and other berries like them) are packed with vitamin K (which has been shown to lower the risk of prostate cancer) and the mineral manganese (which helps support testosterone production), according to nutritionist Oz Garcia, Ph.D.
5. Almond with Whole Wheat
Directions: Toast bread. Apply almond butter. Eat.
Even faster option: Eat almond butter direct from jar, then the toast. (Remember: Protein before carbs.)
Nutrition factor: Almond butter boasts an even better protein-to-fat ratio than its peanutty alternative. And while processed bread is probably best to avoid, one slice of a hardy whole wheat bread is chock-full of fiber that helps you feel full.
Disclaimer: As with microwaving oatmeal, the time it takes to toast that wholesome bread might vary depending on your preference. Use the time to multitask like a boss.