Loving the BITE: 5-Minute Power Breakfast Ideas


How would describe your breakfast?  Same ol’ same ol’? Or POWER-PACKED and ENERGIZING?  This week, we’ll keep it short and sweet, and look at 6, 5-minute or less Power Breakfasts.  No processed foods needed.  These are whole-food, high-nutrient, protein-and-fiber-packed meals.  You wouldn’t expect anything less, right?

Recipes of the Week:

5-Minute Power Breakfasts to Start Your Day:

Chia Microwave Eggs:

Chia Eggs Breakfast Recipe

Place 2 eggs in microwave-safe bowl, and whip with them with a fork.  Add 1-2 Tbsp Chia Seeds  and mix well.  Cover loosely with plate or other cover, but nothing that snaps completely shut. Cook on high for one minute, remove and stir with fork again.  If still liquidy, cook another 30 seconds, and repeat being careful to not overcook and dry out.   Season with salt, pepper, chili pepper, salsa, or my favorite, our Wonderful Chemical-Free Homemade Taco Seasoning Mix.  Pair with a peeled grapefruit or unpeeled apple.  Got time to kill?  Go ahead and prepare these bad boys on the stove top instead, if you’d like.

Greek Yogurt Parfait:

Greek Yogurt Parfait Recipe

This is my breakfast of choice almost every day.  Place 3/4 cup plain Greek yogurt in a bowl.  Add ½ cup berries, 2 Tbsp nuts, and 1-2 Tbsp Chia seeds or ground flaxseeds.  Add a drizzle of organic honey, and optionally, a dash of vanilla and/or cinnamon.  Who doesn’t love a parfait?

Up-and-At-‘Em Smoothie:

Strawberry Breakfast Smoothie

Mix 1 cup strawberries, 1 Tablespoons almond butter (or 2 Tbsp almonds), ¾ cup plain organic Greek yogurt (4 scoops PB2 or 1 scoop protien powder), 1-2 Tablespoons Chia seeds or flaxseeds,  1 cup spinach, 1-2 tsp organic honey, and ice/water as needed. Process until smooth. Don’t like the mess in the morning?  Make it ahead of time and store single servings in the refrigerator for 1-3 days or in the freezer for up to 6 months (make sure to leave “headroom” in the container for freezing b/c the volume will expand).  Thaw overnight in the fridge.

Overnight Grab-n-Go Chia Oats:

Overnight Oats Recipe

The night beforehand, place 1/4 cup uncooked old fashioned rolled oats, 1/3 cup milk (any kind), 1/3-1/2 cup Greek yogurt, 1-2 Tbsp chia seeds, 2 teaspoons real maple syrup or organic honey, and ½ cup fresh berries or other chopped fruit in a bowl or glass.  Stir well, cover and place in refrigerator overnight. Serve cold or heat up on stove-top or microwave in the morning. In the morning, grab and go!

Chocolate Milk Shake & Roll:

Chocolate Milk Breakfast

Pour 12 ounces of dairy, or non-dairy, unsweetened milk in a glass(if using non-dairy, look for milk with at least 4 grams protein per serving).  Add 1-2 Tbsp organic honey or chocolate syrup, preferably our Homemade Honey Chocolate Syrup recipe mede ahead of time (keep this stuff around – it freezes well, too).  Add 1 scoop whey or other protein powder.  Shake and Roll.

Out of the Jar and On-the Fly:

Peanut Butter Chia Honey Breakfast

With a large spoon, scoop 1 Tbsp organic coconut oil out of a jar.  Using another spoon, scoop out 2 Tbsp natural peanut butter (I love Peanut Butter and Company Dark Chocolate Dreams PB) and place on top of the coconut oil.  Add 1 Tbsp chia seeds (over a bowl) and a drizzle of organic honey.  Eat it (yes, off the spoon) and run.


Not enough time?  No good ideas?  Not hungry for breakfast?  We all know what excuses are like (and it ain’t pretty).  I’m not going to tell you that your health and longevity absolutely depends on your eating breakfast.  But I will tell you this: you will meet your goals for energy, health, and weight, better, if you eat a breakfast low in sugar and refined carbs and high in protein and fiber.

You’ll find more energy for cycling.  Less cravings for sweets.  Less snacking.  More fat burning.

And what’s more, if you follow the advice to keep your dinner “light” (just protein, healthy fats, and vegetables) and skip the sweets for dessert (our pre-sleep protein shake is a better idea), you’ll wake up looking forward to breakfast.

Each of these breakfast are about 300-400 calories, which is generally appropriate for most women.  Most men should add 25-50% to these amounts.  That’s all I got.  Any one of these six ought to give you a kick from the get-go.  What’s your idea of an optimal 5-minute or less Power Breakfast?

Enjoy Your Ride
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7 Responses to “ Loving the BITE: 5-Minute Power Breakfast Ideas ”

  1. Health Junkies on October 2, 2014 at 8:52 pm

    Thanks for these recipes. The one thing about breakfast is you never have the time to prepare anything fancy – so I can really appreciate the ‘quick and easy’ nature of these breakfast solutions.

    The fact they are quick AND healthy is fantastic!

  2. Nancy on March 28, 2013 at 1:03 pm

    These all look great. I’ve never tried chia but now that I keep seeing it everywhere it’s time for me to try it out.

    • Darryl is Loving the Bike on March 28, 2013 at 3:25 pm

      Thanks Nancy, I just tried chia for the first time a few months ago. Kelli has nothing but good things to say out it.

  3. Craig on March 28, 2013 at 12:43 pm

    Good timing with this post guys. I’ve been looking for some new ideas for breakfast but I wasn’t quite sure what would give me the best nutrition and energy for my day. I’ve saved this to my favorites and will use it as my breakfast resource. I think I’ll start with the smoothie tomorrow.

    • Darryl is Loving the Bike on March 28, 2013 at 3:26 pm

      Awesome, glad it could help Craig. Let Kelli and I know which you like best.

  4. Vsx1 on March 28, 2013 at 7:42 am

    I eat 2 heaping bowls of Frosted Mini Wheats and it works well. Most people can’t eat that much in the morning, but it’ll be 4 hours until the next food supply.

    • Darryl is Loving the Bike on March 28, 2013 at 3:26 pm

      Hi, good thing Kelli is on holidays this week….you might not like what she has to say about frosted mini wheats.


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Sugar Alternatives for Energy and Hydration

Question: I am using the homebrew sugar formulations (sometimes added to green tea).  I am also trying to wean myself off 1/2 dose adrenalean “lip tonic delivery system” (biorhythm brand- caffeine, hoodia g, synephrine, yohimbe) capsule for energy.

My question is other than juice, can you suggest modifications in lieu of table sugar for energy and hydration.


Both raw/organic honey or agave can work great in the homebrew (substitute in the same quantities for the sugar, or to taste), but you do have to shake well in order to make sure they don’t settle out.  Have you tried either of these?  Also, make sure to use at least the minimum amount of salt recommended in the homebrew as the temps rise, you need the sodium replacement if you’re sweating.

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Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to www.apexnutritionllc.com.

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