It’s easy to get into a breakfast rut. Each day is different, so why eat the same thing? Your first choice of fuel can help you feel your best no matter what’s on the schedule. You know those days where you feel in flow, everything seems to come together, and you feel like a rockstar? Being more intentional about how you start your day can have a huge impact on how you feel. Practices like meditation, journalling or even coloring a page or two can help you feel centered and grounded. On the physical side, what you choose to eat can help give you that edge whether it’s before hitting the gym, on route to an interview or even for a laid back Sunday morning.

Before a Workout

Admittedly, this is a very personal choice. Some can stomach a full meal and then hit the treadmill, others are more sensitive. A light, fast and effective “meal” is simply a scoop of plant based protein powder mixed with a few ounces of organic almond milk or water. The protein will give your body energy and stamina without kicking your body into sugar burning mode which means you’ll optimize fat loss. This is the perfect option before cardio and things like running, spin class, interval training or hot yoga. The second option is a hearty jar of overnight oats. They double as a grab and go meal any time of the day when you’re on the way to the gym. This option is perfect before weight lifting sessions, resistance training, hiking, walking or power yoga.

To Calm Nerves before a Big Day

Whether you’re heading into an interview, an exam or the big boss is visiting your office there are many days where you need to perform well. Choose foods that are high in brain boosting omega-3 fatty acids like walnuts, hemp hearts, flax, chia seeds and leafy greens. If butterflies are getting the best of your stomach, opt for something that is easy to eat and digest, like a green smoothie. Take it with you in a travel mug for a fast and convenient meal you can sip on. Simple Green Smoothie Recipe:

• 2 cups spinach
• 1 cup mixed berries (or whatever you have on hand)
• 1-2 medjool dates, pitted, optional
• 1/2 ripe banana
• 1 tbsp hemp hearts
• 1 tbsp walnuts
• 1 scoop plant based protein powder
• 2 cups non-dairy milk or water

Blend until smooth.

After a Late Night

Didn’t get enough zzz’s? This can spell danger for your diet because the body naturally craves sugar for a boost of energy. The good news is that you can squash those cravings by enjoying a breakfast full of healthy fats. A blended fat coffee is a perfect pair of caffeine and brain food (choose a single origin, organic coffee for the health benefits). Yes, it sounds odd to blend fat into your coffee, but the result is frothy and delicious. Brew your coffee as usual, then add the coffee to a blender along with two of the following: 1 tbsp of cacao butter, 1 tbsp coconut oil, 1 tsp MCT oil. You can add a touch of honey or stevia if you like. If you’re a seasoned Fat Coffee drinker, feel free to increase the fat! This can replace your breakfast and keep you full and focused for a few hours. Otherwise, an organic breakfast of soy yogurt and Chia Cereal topped with a big scoop of almond butter is high protein, rich in healthy fats and won’t cause you to crash like that donut you may be considering.

Before a Big Dinner, Celebration or Party

In order to feel your best and make the best choices it’s important to eat a hearty breakfast before a big dinner. Don’t be fooled, skipping breakfast to “save room” for a big meal is a mistake. Not only does it slow your metabolism which will contribute to that ‘stuffed’ feeling after a large meal, it’s also is a perfect way to make excuses to eat more than you know is good for you. The morning of a big dinner, eating a protein packed breakfast will balance your blood sugar, keep you energized and satisfied and support you to make good choices. Overnight oats or a bowl of oatmeal topped with nuts or nut butter, hemp hearts, flax and berries will do the trick!

Before Bed

Who doesn’t love breakfast for dinner? A big bowl of cold cereal could do the trick, but how about some vegan pancakes? Try jazzing them up with nut butter and jam or sautéed spinach and mushrooms for a savory flair.

A Lazy Day Off

What’s better than staying in your pjs, having a second cup of coffee and cuddling on the couch? A lazy day off is a perfect opportunity to create a delicious brunch. With some preparation, making a double batch of pancakes earlier in the week, storing them in the fridge or freezer then tossing them in the toaster is a fast and easy treat. Making a veggie skillet with potatoes, peppers, onions and a touch of organic BBQ sauce is a savory way to go. In the end, hitting up your favorite restaurant for breakfast isn’t such a bad idea either.

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