Fuel Your Morning Right: Balanced Breakfasts for Energy and Brain Power

Breanne Nalder Harward, MS, RDN

There’s no better way to start your morning than with a healthy breakfast. Providing your body with a morning meal provides it with energy to power not only your muscles but your brain as well! Breakfast is often called ‘the most important meal of the day’, and for good reason. As the name suggests, breakfast breaks the overnight fasting period. It replenishes your supply of glucose to boost your energy levels and alertness, while also providing other essential nutrients required for good health. Prevent brain fog and increase your focus by keeping your brain fed. Let’s discuss coffee, sugar sources, protein choices, and fatty foods… The key to a good breakfast is balance. 

3 Breakfasts with 1 Shopping List! Prep in advance for your whole week of healthy, happy energy 😊

Ingredients/Shopping List

Oats

Eggs

Yogurt – plant based or Greek – plain, unsweetened

Greens

Berries – fresh or frozen

Banana

Milk – Almond, Cashew, Soy – plain, unsweetened

Nut Butter

Prep Materials

Oven: Preheat oven to 350 degrees

Frying pan and 

Muffin tin

non-stick spray

Tupperware: 3

Plastic Bags: 3

1. Egg Muffin Cups
   1. Place 2 cups of greens in pan with EVOO and cook for 1 min or until wilted
   2. Whisk 6 eggs together, preferably egg whites only
   3. Separate greens and eggs into 4 muffin spots
   4. Bake for 15-20 minutes at 350 degrees F 

• Nutrition Facts: 5g C / 12g P / 11g F / 172 Cal (per one egg muffin)

2. Overnight Oats
   1. Mix ½ cup oats, 1/3 cup yogurt, 1/3 cup milk, 1 tbsp nut butter
   2. Place in the fridge overnight
   3. Option to add honey or fresh fruit when you take and go!

• Nutrition Facts: 53g C / 23g P / 11g F / 380 Cal

3. Smoothies
   1. Slice 3 bananas
   2. Place handful of greens, berries and bananas into 3 separate zip bags and put in freezer
   3. When ready to make smoothie add ½ cup milk, 1/3 cup yogurt and 1tbsp nut butter into blender along with 1 of the freezer bags
   4. Add a scoop of your favorite protein powder if desired
   5. Blend and enjoy!

• Nutrition Facts: 42g C / 22g P / 10g F / 330Cal

** if using Vega Vanilla Protein Powder: 46g C / 37g P / 10g F / 413 Cal

Starting your day with a balanced breakfast doesn’t have to be complicated or time-consuming. With a little planning, you can fuel your body and brain in a way that supports energy, focus, metabolism, and long-term wellness. At Nervana Medical in Sandy, Utah, we believe nutrition should be practical, personalized, and sustainable, not restrictive. If you’d like help building a breakfast routine that fits your lifestyle, training schedule, or health goals, our registered dietitian is here to guide you. Small, consistent choices, like nourishing your mornings, can make a meaningful difference in how you feel all day long.