A common question I get is, “Wendi, I can’t cook what can I eat for breakfast?” Well, first off please go read my no-cooking required meals and snacks blog for athletes!” I also provide several gems in my most recent blog, “A Student-Athlete’s Guide to Healthy Eating on the Road“.
Recently I delivered performance nutrition to a college soccer team. Many of the players were surprised when I instructed them they can make an egg in the microwave for breakfast! I work with many young athletes in HS that simply haven’t learned many cooking skills and we work on how to make nutrient-dense meals and snacks.
Simple snack and meal ideas to support their needs in the classroom and in sport. Sharing my, “microwavable veggie egg omelet” is a no-brainer. Not being able to cook is no excuse not to eat breakfast. That’s right, I am always advocating for solutions. A simple recipe for any age and any cooking skill. You just need access to a microwave and of course colorful veggies. (Eat the rainbow)
- Grab a microwavable safe GLASS bowl and spray with cooking spray (non-stick).
- Dice up the choice of veggies (roughly 1/2 cup of colorful veggies)
- Wisk 1-2 whole eggs, some milk, salt, pepper, oregano (or herb of choice) in a microwavable safe bowl until blended. Add diced pepper, a handful of spinach, or diced tomatoes to the blend.
- Microwave on HIGH for 45 seconds: Be sure to STIR, microwave until eggs are set, for an additional 30 to 45 seconds longer.
- Add a dollop of cottage cheese, top with string cheese and serve with two slices of whole-grain toast and nut butter.
That’s it! A delicious breakfast sandwich that’s ready to go without any pots or pans!
Another few options include serving the eggs with a whole-grain pita, whole-grain bagel, whole-grain waffle, or just eggs and fruit! Pair with some low-fat chocolate milk, Greek yogurt parfait, or string cheese.
English muffin cut in half with sliced avocado paired with 3/4 cup Greek yogurt and mixed blueberries and raspberries.
Make sure to always power up your day with protein and produce at the very least along with plenty of quality carbohydrates and whole grains if you’re a student-athlete to increase your fluid, protein, and reduce the risk of nutrient deficiencies.
In good health and wellness,
Wendi Irlbeck, MS, RDN, LD, CISSN
Wendi Irlbeck, MS, RDN, CISSN is a registered dietitian nutritionist and performance coach. She utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but is based in Grand Rapids, Michigan. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment here.
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Testimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on Twitter, Facebook, and Instagram for more nutrition information.