BREAKFAST IDEAS FOR RUNNERS
If you have got into running to lose weight or to be healthier you my friend, are on the right path. In addition to running, the foods you consume can help you reach your goal. Breakfast is the most important meal of the day especially after you run in the morning. After my early runs I realized that it is the first step in eating healthy and since I was out burning calories, I needed to put good calories back in.
I found these 8 recipes to be delicious but easy to make and held me over until my late morning snack. You can download these 8 recipes. I also put together a 7 day meal plan that I used during my training. It's packed with great food tips and 17 additional recipes for you. It's completely free for you as well well the breakfast recipes.
8 Simple & Healthy Breakfast Ideas for Runners
Whole-Wheat Apple Pancakes
- 1 cup low-fat buttermilk
- 3/4 cup nonfat milk
- 2 large eggs
- 1 tablespoon honey
- 6 tablespoons pure maple syrup
- 1 medium apple, diced
- 3/4 cup all-purpose flour
- 3/4 cup whole-wheat four
- 2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
Total Time: 12 min Prep: 10 min Cook: 2min
Preheat the oven to 250. Put the apple in a microwave-safe bowl and tightly cover with plastic wrap; microwave on high until softened, about 2 minutes.
In a large bowl, whisk the flours, baking powder, baking soda and salt. In a small bowl, whisk the buttermilk, nonfat milk, eggs and honey, then slowly add the dry ingredients, stirring until just combined.
Heat a large nonstick griddle or skillet over medium heat. Spoon 1/4 cup batter onto the griddle for each pancake and sprinkle each with apple, then drizzle a little more batter over the apple. Cook until the tops are bubbly and the edges are dry, about 2 minutes. Flip and cook until golden brown, 1 to 2 more minutes. Keep the pancakes warm on a baking sheet in the oven while making the rest.
Place two pancakes on each plate, drizzle with syrup and ENJOY! This makes for a really tasty runners breakfast.
Per serving: Calories 230; Fat 3 g (Saturated 1 g); Cholesterol 75 mg; Sodium 290 mg; Carbohydrate 46 g; Fiber 3 g; Protein 8 g
Tropical Oatmeal Smoothie
- 1/2 cup old-fashioned rolled oats
- 1 small banana, peeled and broken into 4 pieces
- 1 1/2 cups plain unsweetened coconut milk beverage
- Juice of 1/2 small lemon (about 1 tablespoon)
- 1/2 teaspoon pure vanilla extract
- Kosher salt
- 3/4 cup frozen unsweetened mango cubes
- 3/4 cup frozen unsweetened pineapple cubes
- Fresh pineapple wedges, for garnish
Total Time: 10 min Prep: 10 min
Add the oats to a blender, cover and blend to a fine powder. Add 2 ice cubes, banana, coconut milk, lemon juice, vanilla and 1/8 teaspoon salt, cover and blend until smooth. Add the mango and pineapple, cover and blend until smooth, at least 1 minute. Pour the smoothie into two large chilled glasses and garnish with a pineapple wedge.
Per serving: Calories: 240; Fat:5 g; Saturated Fat:3 g; Sodium: 135 mg; Carbohydrate: 47 g; Fiber: 6 g
Ham, Egg and Cheese Oatmeal
- Kosher salt and freshly ground black pepper
- 2 cups old-fashioned rolled oats
- 4 ounces lean Black Forest ham, cut into 1/2-inch cubes
- 3 ounces shredded Gruyere (about 3/4 cup)
- 1/3 cup chopped fresh chives (about 1/3 small bunch); plus more for garnish
- 2 teaspoons extra-virgin olive oil
- 4 large eggs
Total Time: 10 min Prep: 10 min Cook: 10 min Inactive: 5 min
Bring 4 1/4 cups water, 1 teaspoon salt and 1/2 teaspoon pepper to a boil in a large saucepan. Stir in the oats, reduce heat to medium and cook, stirring constantly, until the oats are soft and the oatmeal is slightly thickened, about 7 minutes. Stir in the ham, Gruyere and chives and remove the saucepan from the heat.
Heat the oil in a large nonstick skillet over medium-high heat. Carefully crack the eggs into the pan and cook until the whites are set and slightly crispy and the yolk is still runny, 2 to 3 minutes. Sprinkle with 1/4 teaspoon salt.
Per Serving: Calories: 370; Fat:17 g; Saturated Fat:6 g; Cholesterol: 225 mg; Sodium: 990 mg; Carbohydrate: 28 g; Fiber: 4 g; Protein: 25 g; Sugar: 2g
Waffled Blueberry French Toast with a Carrot-Ginger Smoothie
- 2 cups lowfat plain yogurt
- 2 medium carrots, roughly chopped
- 5 tablespoons pure maple syrup
- 1 tablespoon chopped ginger
- 1 cup blueberries
- Nonstick cooking spray
- 1 cup 2-percent milk
- 1 large egg
- Large pinch ground cinnamon
- Kosher salt
- 4 slices whole wheat bread
- 2 tablespoons toasted almonds
Total Time: 25 min Prep: 10 min Cook: 15 min
Make the smoothies: Combine the yogurt, 1 1/2 cups ice, carrots, 2 tablespoons of the maple syrup and the ginger in a blender and blend until smooth. Divide among four glasses and refrigerate until ready to serve.
Make the sauce: Combine the blueberries and the remaining 3 tablespoons of maple syrup in a small microwave-safe bowl. Cover with plastic wrap and microwave until the blueberries pop, about 2 minutes. Set aside.
Preheat a waffle iron and lightly coat with the nonstick cooking spray. Whisk together the milk, egg, cinnamon and 1/8 teaspoon salt in a baking dish. Soak a piece of bread, on each side, for a few seconds. Place on the waffle iron, close and cook until golden brown, 3 to 4 minutes. Remove and keep warm on a plate covered in foil, repeat with the remaining bread.
Divide the waffles and blueberry sauce evenly among four plates, sprinkle with almonds. Serve with the smoothies.
Per Serving: Calories: 300; Fat: 6 g (Saturated 2.5 g 7.5 percent); Cholesterol: 60 mg; Sodium: 330 mg; Carbohydrate: 49 g; Protein: 13 g; Fiber: 4 g; Sugar: 30 g
Savory Oatmeal and Soft-Cooked Egg
- 1/2 cup quick-cooking rolled oats
- Coarse salt and ground pepper
- Nonstick cooking spray
- 1 large egg
- 2 tablespoons shredded sharp cheddar
- 1 tablespoon thinly sliced scallion greens
In a small saucepan, bring 1 cup water to a boil. Add oats and pinch of salt; stir, reduce heat, and simmer until tender, about 5 minutes. Meanwhile, heat a small nonstick pan over medium. Coat lightly with cooking spray. Add egg and cook until white is set and yolk is still runny, about 3 minutes.
Season egg to taste with salt and pepper. Serve oatmeal in a bowl topped with cheese, egg, and scallion greens. This is not the best breakfast before a run but afterwards, it's excellent!
Low Carb Egg Breakfast Muffins
- (To go 12 muffin full throttle, just double the batch)
- 1 bell pepper (your favourite colour)
- 3 spring onions
- 4 little cherry tomatoes/one normal tomato
- 6 Eggs
- A good pinch of salt (about ¼ to ½ tsp)
- 12 slot muffin tin
- Optional - these all go great. Add whatever you fancy!
- 2 slices cheese; around 50g (eg. cheddar)Handful spinach/green leaves
- 2-3 splashes of hot sauce or curry powder
- 2 tsp of sambal oelek
- Baking paper or muffin cups (only if you don't have a nonstick muffin tin)
Total Time: 23 min Prep: 5 min Cook: 18 min
1. Preheat the oven to 200°C/ 390°F.
2. Wash and dice the pepper, onions and tomatoes and put them in a large mixing bowl.
3. Add the eggs and salt and mix well. Pro tip – crack the eggs separately before adding. That way if you get a dodgy one, it won’t ruin the whole meal.
4. Optionally add some hot sauce, curry powder…whatever you like. Hot sauce is great!
5. Grease the muffin tin with oil and kitchen paper/baking brush and pour the egg mixture evenly into the muffin slots. (If you think they might still stick to the pan use some muffin cups or cut out some baking paper and to use as cups – definitely saves time on doing the washing up
6. If you’re so inclined then layering some cheese over the top of each muffin before they go into the oven is a delicious addition! You can also mix in the cheese to the batter.
7. Pop the tray into the oven for 15-18 minutes or until the tops are firm to the touch.
Calories: 259; Total Fat: 13.8g; Saturated Fat: 4.2g; Cholesterol: 491mg; Sodium: 493mg; Potassium: 948mg; Carbohyrates: 15.8g; Fiber: 4.8g; Sugar: 10.5g;
Greek Yogurt Pancakes
- 1 c. flour
- 1 tbsp. baking powder
- 2 eggs
- 1 2/3 c. Greek yogurt
Total Time: 20 min Prep: 5 min Cook: 15 min
1. Combine the flour and baking powder in a large mixing bowl. In a separate bowl, stir the eggs and Greek yogurt, then fold it into the flour and baking powder mixture, forming a thick batter.
2. Pour batter onto a sauté pan and cook over medium-low heat, using a silicone spatula or spoon to smooth out the batter into a 1/4-inch thick pancake shape (since the batter won't spread easily on its own). Look for a the edge of the pancake to start to round out, forming a lip that you can easily slide a spatula under, after about 1-2 minutes of cooking. Lift the corner of the pancake, and if the bottom is lightly golden, slide the spatula all the way under and flip the pancake.
3. Cook until both sides are lightly golden. Repeat until you've used all of the batter.
4. Serve pancakes warm with syrup drizzled on top. I like this as a great breakfast before a run.
Maple Oatmeal with Cranberries and Pistachios
- 1/2 c. milk or water
- 1 c. old-fashioned rolled oats
- pinch of salt
- 2 tbsp. maple syrup, plus more for drizzling
- 2 tbsp. shelled pistachios, chopped
- 1 tbsp. dried cranberries
Total Time: 10 min Prep: 10 min
1. In a medium saucepan over high heat, bring milk to a boil. Stir in oats and salt, reduce heat to low, and simmer until oats are tender and creamy, 5 minutes.
2. Stir in maple syrup and transfer to a bowl.
3. Top with dried cranberries, pistachios, and a drizzle of maple syrup.