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A Quick and Easy Nutrient Dense Breakfast

Hello everyone!

People often ask me for breakfast ideas that take little time to prepare. I don't know about all of you, but the last thing I want to do when I wake up is spend 30+ minutes making a nutrient dense, healthy meal that will keep me full! Below is one of my go-to breakfasts that will hopefully help you get some energy in the morning without taking away from precious sleep time. I have provided a few ways to change the recipe a bit, in case you don't like the specific food items I used. I didn't add pictures for this post. That is specifically because when I am looking for recipes and information on websites, I don't like scrolling through all the pictures and paragraphs to get to find what I am looking for. If you would prefer me to add pics please let me know! Here's the recipe, plain and simple:

Peanut Butter and Banana English Muffin

1 Whole Grain English Muffin

2 tbsp peanut butter

1 banana


  1. Put english muffin in the toaster (I personally don't have a toaster, so I put mine in the oven at 350 degrees for about 5 minutes)

  2. Cut banana into slices

  3. Spread 1 tbsp of peanut butter on each side of the english muffin. Put bananas on top. If you have leftover slices just eat them real quick! Throw both sides together and wrap in a paper towel or small container to take on the go!

Don't like banana? Use strawberries! I usually use 3-4 depending on the size of the strawberries. I'll normally put a few on the side too or cut them up and eat them later as a snack.

Don't like english muffins? Use whole grain bread! That is just what I had on hand.

Want extra flavor? Add cocoa powder or cinnamon!

Don't like whole grains? When my clients are not open to using whole grains, I usually encourage them to give it a try again, or to purchase a "enriched" product rather than "refined". I encourage you to do the same. Look for these words in the ingredients list. Enriched items will have more nutrients. In my next post, I will explain what these words mean, and how to know when a product is a whole grain.

I hope this recipe/post helps you improve your health bit by bit! If this sounds like something you would make or eat, try adding it into your breakfast routine 2-3 times a week! Leave any comments or questions below!

Note: This is also a great snack/meal to have when you don't have time to make lunch, or don't feel like cooking. It is quick and you'll be glad you chose this over skipping a meal.



Cristina Gonzalez, RD, CDN



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