I hated breakfast as a kid. I wanted to eat, but I'd get nauseous after two bites. And after a third bite, I'd start gagging. Cereal, pop tarts, Eggos, sausage links; it didn't matter what it was; if it was before 10 a.m., my body wasn't interested. So I skipped breakfast for nearly a decade. But in my early 30s, I found a breakfast option that I could eat every day to keep my gut health happy while also keeping me energized.
As a kid, my only goal was to eat something — anything. But now, because I need energy and a clear head to run, weight lift, work, and be creative during the day, I need an inexpensive all-purpose breakfast that keeps me full and focused for as long as possible.
Looking back at my younger food choices, I realized I gravitated toward heavy, greasy, and salty breakfast foods.Maybe my body was rejecting processed foods the way it rejected pesticides.
From Eggs To Oats
Oatmeal as a kid was runny and sugary, with ripped pieces of Kraft single cheese as the final touch. I hated oatmeal. It felt poor and basic.
When I moved to South Beach, Miami, brown eggs became breakfast because they were inexpensive and familiar. At 5 AM, I'd jump out of bed, boil two eggs, get dressed, and speed walk to my first job while stuffing my face. I tried to skip breakfast initially, but since I was working 70 hours a week, I needed energy to stay awake on the sales floor.
A year after my move, I worked in a restaurant where we'd get staff breakfast every morning. I started my shift carrying produce up three flights of a narrow stairway for two hours, and then I'd get an hour break to fill my belly. After every meal, I felt relaxed and focused. Breakfast really was necessary.
A few months later, I'd start working in a boot camp and started each shift with a smoothie: 3/4 almond milk, 1/4 water, protein powder, and peanut butter. Then, one day while I was hungry at work, oatmeal randomly came to mind. My initial reaction was put peanut butter in your oatmeal.
The Oats With The Most
I started to love peanut butter, and I knew oatmeal would keep me full, so the next step was adding more diverse nutritious foods. I wanted a one-bowl superfood.
I began with blueberries for the antioxidants, but something was still missing.
Eventually came strawberries, jam, banana, granola, and even coconut flakes. The oatmeal combined with my regular DIY water drinking habit has helped control my appetite and kept me hydrated, upbeat, and focused during the day. Here's how they all work.
Benefits Of Oatmeal For Breakfast
Oats are some of the healthiest grains available. I used to eat quick oats, but I learned they're processed, which ruins some of their nutritional value. Now it's only rolled oats.
Oatmeal Benefits (1 cup):
- High nutrient density (minimal amount gives you a load of vitamins (iron, magnesium, zinc, and selenium.), 5g protein, and nutrients at a low-calorie cost (140)
- Promoting satiety (you feel full so you don’t eat unnecessarily)
- Antioxidants (help destroy free radicals that damage DNA)
- Beta-glucan fiber helps reduce total cholesterol levels (better heart health)
- Beta Glucan promotes a healthy gut biome
- Helps relieve constipation
Benefits Of Peanut Butter In Oatmeal
My goto is Peter Pan Honey Nut Creamy. I used to eat crunchy but my body can’t completely digest peanuts.
- Magnesium provides chemical energy for your cells and body function
- Phosphorous helps build healthy cells and also helps produce cellular energy for body functions
- Zinc boosts immunity, supports protein synthesis, and aids in DNA formation
- Niacin promotes healthy digestion, nerve function, and cellular energy
- Vitamin B-6 is essential for heart and immune system health
- Peanuts also provide healthy oils, support satiety, and support healthy blood sugar levels
Benefits Of Blueberries For Breakfast
Blueberries are another nutrient-dense food.
- A powerhouse of antioxidants
- Healthy fiber source
- Vitamin C (boosts immunity)
- Vitamin K (supports blood clotting and bone metabolism)
- Manganese (supports bone health and healthy inflammation response).
- Reduces DNA damage
- Promotes healthy brain function (great for creatives!)
- Promotes muscle recovery
Benefits Of Granola In Your Breakfast
Granola has become a staple in the health world as a snack or breakfast add-on.
- Improves digestion due to rich fiber
- Stimulates peristaltic motion (smoothes muscles in the intestinal system contract) to help food move through the intestines
- Promotes satiety
- Reduces cholesterol
- Rich in manganese to support healthy liver, kidney, and metabolism function
Best Breakfast For Energy and Gut Health
- 1 1/2 scoop of whole oats (I upcycle protein scoops)
- 1 spoonful of jam
- Unsweetened regular almond milk
- 1 tablespoon of your favorite peanut butter
- handful of frozen berries (rasp, blue, black, straw)
- reasonable amount of granola
- 2 marshmallows
- 1/4 - 1/2 banana
- Place your oats in a small pot on medium to high heat.
- Add almond milk over the oats. I visualize my pour based on how much additional ingredients I'm adding.
- Spoon of jam into the bowl. I do the jam first because it's easier to wipe off. Less cross contamination while storing.
- Add peanut butter.
- Drop in your berries, banana, marshmallows, granola, and anything else you love.
- Once the oats start boiling, turn off the fire and pour them overyour mix.
- Mix everything together.
That’s it. Enjoy the best breakfast for energy and gut health. Have a better start to your day, feel energized longer, avoid unnecessary snacking, and regulate your body’s system!