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A bowl of oatmeal topped with blackberries and slivered almonds.

For many people, breakfast can be the most challenging meal of the day. They’re busy trying to get themselves or their families ready for the day, so they grab something on the way out the door. Or maybe they’re simply not hungry so they skip it altogether.

Though protocols like intermittent fasting work for some, many experts still agree that this morning meal matters for energy, stable mood, balanced blood sugar, and more.

So, when we find an option we actually enjoy that is quick and simple to prepare, it’s common for it to become a weekly — or daily — staple without continuing to try other variations or choices that may fuel our bodies better.

We asked five Life Time team members to share their go-to breakfast with us. For each, Paul Kriegler, RD, CPT, director of nutritional product development at Life Time, offers easy swaps or additions to increase the nutritional value of the meal. Take inspiration and consider trying some of his suggestions in your own favorite breakfast.

1. Veggie Egg Scramble

Dan DeBaun, senior public relations specialist at Life Time (Minnesota)

“This is a decent-sized meal, but I run a lot, and find that the mix of healthy carbs, fats, and protein works really well for my body. Recently, I’ve subbed in Greek yogurt for the eggs a couple times a week to add more variety to my breakfast cycle.”

Go-to breakfast:

  • Four scrambled eggs with one cup spinach, seasoned with garlic powder, salt, and pepper
  • 1/2 cup oatmeal with diced apple, cinnamon, and natural peanut butter
  • Coffee

Coach Paul’s Nutritional Upgrades:

“These are very wholesome choices. With a few simple adds — or by considering sourcing for a few of the ingredients — you can take your nutrition up another notch.”

  • Choose pastured, free-range eggs whenever possible, as the yolks from those eggs tend to be more nutritious than their conventional counterparts, including offering higher amounts of choline, vitamin D, iron, vitamin A, omega-3 fats, and other nutrients.
  • Consider adding additional veggies to the scramble, such as peppers, onions, or mushrooms — or even some salsa — for more flavor, vitamins and minerals, and fiber to keep you full for longer.
  • Strive for organic coffee when you can. Conventionally grown coffee beans are often treated with chemicals that can remain on the beans even after roasting.

2. Protein Power Oatmeal

Christine Warren, group fitness studio manager at Life Time Edina at Southdale (Minnesota)

“This has become my go-to breakfast because it keeps me feeling full and satisfied until lunch.”

Go-to breakfast:

Coach Paul’s Nutritional Upgrades:

“This carb-focused and energy-packed breakfast is just a little light on protein — if she amps that up, it will help power her through and recover from all of her group fitness classes.”

  • Bump up to a full serving of protein powder — two scoops. For active adults, striving for 20 or more grams of protein per meal is advised to help build and maintain healthy, lean tissue.

3. Weekend Breakfast Sampler

Bridgette McIver, general manager at Life Time South Jordan (Utah)

 “During the week I choose a grab-and-go option for breakfast, but at least one day of the weekend I enjoy making a bigger breakfast for myself and my kiddos.”

Go-to breakfast:

  • Two scrambled eggs topped with a little grated cheese and salt
  • Three slices of bacon
  • A side of assorted fruit, such as cantaloupe or strawberries
  • Pancakes or waffles made using a whole-grain, protein-added, store-bought mix topped with butter and maple syrup

Coach Paul’s Nutritional Upgrades:

 “Salty, savory, and a little sweet — this sounds like a tasty weekend brunch!”   

  • Add ground flaxseed or chia seeds to the pancake or waffle mix — up to one tablespoon per pancake or waffle — for additional fiber to help with satiety and digestive regularity.
  • Sub out some or all of the maple syrup for mashed berries to cut back on added sugar and boost your intake of fiber and antioxidants.

4. Morning Shake

Jamie Martin, editor in chief of Experience Life magazine and co-host of the Life Time Talks podcast (Minnesota)

“This shake is yummy, plus it keeps me full all morning long. It’s also portable, which is convenient for those mornings when I’m rushing to get out of the house and to a meeting on time.”

Go-to breakfast:

Coach Paul’s Nutritional Upgrades:

“This shake is built to offer a solid nutritional start to your day.”

  • Use almond or oat milk that’s unsweetened to minimize added sugars and support steady energy levels — including avoiding the dreaded blood-sugar roller coaster.

5. Berry Crunch Oatmeal

Jim Bisignano, general manager at Life Time Omaha (Nebraska)

“This breakfast is great for busy professionals — it takes just two minutes to cook and in less than 10 minutes I’ve got the toppings added in and I’m on the go. It also helps me feel fueled for my morning workouts.”

Go-to breakfast:

  • Store-bought oatmeal
  • 1 cup fresh blueberries
  • 1/4 cup raw chopped walnuts
  • 1 tbs. natural honey
  • 1/4 cup vanilla almond milk

Coach Paul’s Nutritional Upgrades:

“By boosting the protein here, the meal will be better balanced and better set you — and your blood-sugar levels — up for the day”

  • Choose unsweetened oats and unsweetened almond milk to minimize the intake of added sugars.
  • Add protein by mixing in Life Time Grass-Fed Collagen Peptides (unsweetened or vanilla flavored) to the oatmeal, or by adding a couple of hard-boiled eggs on the side. Without the added protein, you’re more likely to have flat energy levels and hard-to-manage hunger about an hour or two after breakfast.
Molly Schelper
Molly Kopischke

Molly Kopischke is the director of content strategy at Life Time.

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