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Oatmeal and yoghurt.
You can switch it up with fruits, nuts, syrups (like maple) etc.
My goto is:
Oatmeal, plain yoghurt (3.5%) or greek (10%), passion fruit, apple, maple syrup (if I like it sweet).
This will certainly fill you, has lots of vitamins and depending on how much and what you do is easy to eat.
Banana. If still hungry then apple. If still hungry then banana. Repeat.
Fruits are good for you. Sugar in the morning and they hydrate you aswell. Might be a good idea to have a sandwich or something as a snack before lunch.
No protein? I'm gonna be hungry again in an hour or two!
Op was asking for a fast breakfast really early in the morning. I think its not a good idea to eat something very heavy just after waking up. That's why i recommended a sandwich as a snack some time later before lunch.
Fast as in the non-eating time since last meal or fast as in quick? I might have missed the original question... If it's the latter, there's plenty of quick, filling meal items in the morning. When I was serious about weight lifting, I would drink a protein shake 1-3 times a day to supplement muscle-building.
As for the former, intermittent fast-ers are adamant that anything other than water, plain coffee/tea will break their fast and provide less benefits.
I don't know, but wonder if there is a scientific basis for this. If you're avoiding eating something that's going to fill you up (ie protein), my reaction is kind of "why bother"...
I'm only up to #3 and already full.
Overnight oats. Look up recipes, but you mix stuff together the night before and just eat it with a spoon out of the jar the next day. For optimizing the morning routine, nothing is simpler.
Oatmeal. You can customize it to what you need and your tastes. It just needs liquid for the oats and whatever additions you want to do. I use chia seeds and flax seeds for protein & fiber, and add frozen fruit and vanilla soy milk. Microwave and enjoy.
Peanut butter, dried fruit, honey, fresh fruit, etc. are all good choices
Oatmeal with dried cranberries, honey or brown sugar, with hot water poured over
I have little meal prepped oatmeal jars I set up. Everything is pre-measured just add a cup of water and pour in the jar, boil and you're done. They have oats, brewers yeast, salt, pepper, garlic powder, and sometimes whey protein (that one changes how you have to hear it though to prevent weird clumping). Throw a fried egg on top of I have time, or a scoop of cream cheese to mix things up
A bottle of Soylent contains 400 calories. It contains exactly 20% of each RDA-recognized vitamin, about 30 grams of carbs, a healthy balance of fats, and protein. Preparation is shaking the bottle for about three seconds, and peeling off a little foil seal.
Used to be you couldnβt drink it fast without getting digestion issues but now theyβve added enzymes to help digest the oats, so you can chug that bottle without issue.
A little more expensive than groceries you prepare, but cheaper than any buyable prepared breakfast youβd get from a coffee shop, diner, convenience store, or fast food joint.
I much prefer Huel. Especially when you make it with hot water. It's like drinkable oatmeal.
My favorite flavors are salted caramel and cinnamon roll.
I also drink these. I like the chocolate flavor.
I like that thereβs a variety. I keep chocolate, strawberry, and banana on hand
I usually eat reheated pizza early in the morning when I get home drunk.
A serving each of full fat Greek yogurt, peanut butter, and chocolate protein powder all mixed up. It forms a mousse and is yummy. Takes a minute to make and a couple minutes to eat, lots of protein and fat so it keeps you going way longer than it should. I mix the PB into the yogurt first then mix in the protein, that helps it mix better.
Fil (fermented/soured milk) and musli in my opinion cannot be beaten. Get bowl, open fridge to get fil, pour fil into bowl, get muesli, add that and you are done. Pretty unprocessed, plenty of fiber and (depending on variety) lots of good bacteria. Cleaning up is also quick, water and a few swirls with the brush. Making coffee takes longer than chomping down on a bowl of fil and muesli.
Way too many comments for me to reply to but thanks all for the suggestions!
Well, Iβm Dutch. So sandwiches. Put something tasty on them and youβre done in a whim.
Sorry, I only have the filling, easy to eat, and no prep parts to give you. I'm no health expert, just a lazy Lemming.
Normally my daily routine is a bowl of Cereal with milk. I have a banana sometimes with it. Zero prep.
If I need to count on having energy for the whole day, it's an over easy egg on buttered toast with margarine and black pepper. Some prep required.
My unhealthy "dinner for a week" meal is a pack of Costco hotdog buns and sausages that I cook two at a time whenever I want and slap mustard on it. That's 8 or so meals for just over $20.
I could cook more and better stuff but I'm just too lazy to do the prep, the cooking and the cleanup, but I'm also too cheap to do takeout more than once a week.
Somehow I never liked breakfast, as a kid I'd try to avoid it if possible.
Over the last couple of years I pushed it even further and most of the time I only eat dinner.
They didn't ask how to be anorexic
NO PREP: A couple slices of smoked salmon. A few cherry tomatoes. Another fruit of your choice (apple, orange, berries, etc.)
Substitute similar things for variety: Smoked mackrel, whitefish, trout, or herring. Vegetables like cauliflower, broccoli or snap peas instead of cherry tomatoes. Fish not your thing (too bad cause it's VERY healthy) then eat sliced meats. Leaner is healthier.
https://en.wikipedia.org/wiki/Smoked_fish
ANOTHER LOW PREP OPTION: Charcuterie board. Make it in a big glass storage container and keep it in the fridge so all you have to do is take it out. Graze. Put it back. These can have almost endless foods on them, but choose wisely. No candy, Nancy! Eat some nuts.
https://duckduckgo.com/?q=Charcuterie+board&t=ffab&ia=recipes
For years I ate cereal with milk and was still hungry. Stop being a bitch and putting sugar on your sugar and eat real food.
MΓΌesli
Overnight oats. There's a ton of different ways to prep it for however you want it and whatever your nutritional needs are.
Wrap sweet potatoes in foil and roast them in the oven over night. In the morning, grab a sweet potato out of the oven and eat it for breakfast.
This is probably the easiest and most nutritious meal possible.
I can't imagine wanting to eat a potato in of any kind first thing in the morning.
For those that grew up on hashbrowns or left over potatoes fried the next morning, it's a staple.
Cum
Been doin 2 bananas with jar of peanuts. Bite of banana, pour in a few peanuts, eat together.
An apple
Microwave oatmeal but with so much water that it's drinkable. Have a pint of that and your body will thank you tremendously.
Oatmeal and one or two hard boiled eggs. It will satisfy your hunger so you donβt over eat and very healthy.
Smoked salmon in scrambled eggs, 1/3 avocado, a slice of toasted gluten-free bread, a few leaves of baby kale or spinach, orange juice (preferably freshly squeezed), and as many fruits you want, chopped into a plain yogurt. That's the ultimate breakfast for me. I like it so much, that I often have it for lunch or dinner too.
I would never touch oatmeal, because I'm celiac: three Canadian research papers have found that even GF oats are actually contaminated in the field, and even if not, oats contain the avenin protein that is chemically too close to gluten, and so many immune systems mistake it for it, and react badly. My gluten-free bread mentioned above would have only rice flour, potato flour/starch, and tapioca starch, but no other grain apart from rice (I react to all other grains).
I make pork and vege wontons and freeze them in the deep freeze in packets. When I don't want to eat in the morning, I put a packet in the steamer and have a shower. When I get out on the shower alarm, I have hot cooked dumplings to eat. It is good even at 430AM.
But if you want no prep, not even the ease of a steamer, then stewed fruit from the fridge or a can, mixed with yoghurt and some nuts (or nut flour) and a handful of dry uncooked rolled oats. It takes zero time, and is good quality, and can change with the seasons.
Chia seed pudding is super simple to do. Put 3-4 tablespoons of chia and one cup of liquid (e.g. milk) in a jar, throw it in the fridge and let it sit overnight. Add some fruit to it in the morning if you want flavor. It is basically flavorless if you don't.
Oat meal
Protein shake.
Chewing is linked with satiety, so I'd steer towards at least something semisolid to better meet ops criteria.
Fiber helps more with feeling full than chewing. A proper protein shake will fill you up.
Steel-cut oatmeal is super-easy, set-and-forget (1 cup water, 1/4 steel-cut oats, pinch of salt, Bring water to boil, stir in oats, salt, lower to bare simmer, uncovered 30 minutes, flavor as desired, eat).
But that can get boring. For something a little more exciting, super-nutritious, and almost zero-prep, do a sort of Norwegian-style open-face cracker (no, you don't need "the tubes", but if you can find them, knock yourself out). For this I take a tin of fish (usually smoked salmon or trout, but sardines, mackerel, or even tuna would work fine), a piece of cracking toast or a Scandy flatbread cracker (Wasa, knekkebrod), and some kind of "schmear" (a thin spread of cream cheese, sour cream, yogurt, or - my favorite - Trader Joe's Everything But the Bagel Yogurt Dip/Spread). I can get all these ingredients both cheaply and well-made at Trader Joe's (TJ Smoked Salmon in a tin, TJ Norwegian seeded flatbread, and the aforementioned dip). For a little additional oomph toss on tomato or cucumber slices.
Scoop of protein powder, banana, handful of peanuts, shake of cocoa powder, 1/3rd cup oats, handful of berries, and coffee in a blender.
I dunno about nutritious, but I sometimes like baking oat cookies and having them for breakfast, super easy to eat and honestly probably as bad for me as regular cereal. Do want to try and make them "healthy" though