Jump start your day with breakfast
Breakfast is an important meal because it can give you the proper nutrition to start your day. Breakfast eaters often have improved problem-solving abilities and hand-eye coordination.

By: Body - Performance Nutrition - 11/15/2018

Breakfast is an important meal because it can give you the proper nutrition to start your day.  Breakfast eaters often weigh less and feel less hungry later in the day than those who skip breakfast.  In addition, breakfast eaters often have improved problem-solving abilities and hand-eye coordination.  However, on any given day, 1 in 3 young men and 1 in 4 young women don't eat breakfast.

A well-balanced breakfast can include items from the following food groups: grains, dairy, protein, fruits, vegetables, and healthy fats.  All Operators, Enablers, and SOCOM family members should fuel up at breakfast for peak performance.  The video with this article presents some easy breakfast ideas.  You even can take some of them on the road.

Measuring Hint:  Use measuring spoons and measuring cups, not tableware, for best results.

Abbreviations:  c = cup; Tbsp = tablespoon

Breakfast Parfait

Ingredients:  Seasonal fruit, yogurt, and honey.

  • Layer slices of your favorite fruit, plain yogurt, and cereal in a cup or dish.

  • Include whatever fruit is in season (oranges in the winter and strawberries in the summer).
    Add a drizzle of honey.

  • Assemble the night before in a to-go container.

Waffle Faces – Kids especially will enjoy making and eating this easy, healthy breakfast.

Ingredients:  Frozen whole-grain waffles, nut butter, and fresh/dried fruit.

  • Bake or toast whole-grain waffles.

  • Spread with a thin layer of nut butter and top with chopped fruit arranged to make a "face."

Scrambled Egg In A Mug

Ingredients:  Eggs, 2% milk, shredded cheese, cooked veggies (such as mushrooms), and salsa.

  • Coat the inside of a microwave-safe mug with cooking oil or cooking spray.

  • Add one egg and 1 Tbsp milk and stir.

  • Microwave for 30 seconds and stir again.

  • Return to microwave and cook until set (about 30 seconds more).

  • Top with 1 Tbsp grated cheese and salsa.

  • Add some chopped cooked veggies for an extra nutrition boost.

  • Complete your meal with fruit and a slice of whole-grain toast.

Overnight Oatmeal – Let your crockpot or rice cooker do the work.

Ingredients:  Oats (rolled or steel cut), fruit, and nuts.

  • Add oats and water or milk in a 1:2 ratio (½ c oats to 1 c water or milk).

  • Cook in crockpot on Low for 6–8 hours, or follow your rice cooker's instructions (using the porridge setting).
    Add chopped fruit and nuts.

Trail Mix – A fast breakfast that still includes 3 food groups.

Ingredients:  Whole-grain, low-sugar cereal, nuts, and dried fruit.

  • Combine cereal (toasted oats or wheat squares), your favorite nuts, and dried fruit.
    Portion ½ c into sandwich bags.

Apple Muesli – A tasty breakfast of Swiss origin.

Ingredients:  Rolled oats, nuts, seeds, dried fruit, 2% milk (or apple juice), and fresh apples.

  • Mix together 2 c oats, 1 c nuts (almonds, pecans, and/or walnuts), 1 c seeds (pumpkin and/or sunflower), and 1 c dried fruit (raisins and/or cherries). Add 1 Tbsp brown sugar, if desired.

  • Store in an airtight container.

  • Scoop ½ c of this mix into a cup or bowl.

  • Add ½ c milk and one grated, unpeeled apple.

  • Stir. Let sit 5 minutes or longer, up to overnight.

Shopping List

Purchase these items in sizes appropriate to your family's needs.  Some might already be staples in your home; but if not, having them on hand can help you make quick and healthy family breakfasts.


  • Yogurt, plain, unsweetened, nonfat or low-fat, Greek or regular (Greek yogurt has more protein)

  • Milk, 2%, 1%, or skim

  • Cheddar cheese, grated


  • Whole-grain waffles, frozen

  • Rolled oats, regular or quick-cooking (not instant)

  • Whole-grain cereals such as granola, toasted oats, or wheat squares Protein

  • Eggs

  • Nuts: walnuts, almonds, pecans, hazelnuts, etc. (a variety of what you like)

  • Seeds: pumpkin, sunflower, etc. (a variety of what you like)

  • Nut butters: almond, cashew, or peanut


  • Fresh fruit: apples, strawberries, blueberries, bananas, etc.

  • Frozen fruit: blueberries, blackberries, cherries, strawberries, etc.

  • Dried fruit: cranberries, raisins, cherries, plums, figs, dates, etc. Vegetables

  • Spinach, broccoli, onions, etc.

Miscellaneous Items To Keep On Hand

  • Salsa

  • Brown sugar

  • Honey

  • Cooking oil or cooking spray

  • Sandwich baggies and reusable containers

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