Our Favorite Grab and Go Breakfast Ideas

You’re laying in bed one morning. It’s warm, cozy, and dark under the covers. But that comfortable feeling is abruptly interrupted as you turn over and see the time on the clock. It’s 7:45, and you are supposed to leave the house at 8:00. Entering panic mode, you jolt awake scrambling around the bedroom trying to put together an outfit that looks somewhat presentable. As you’re running around the house like a chicken with your head cut off, you scramble to find your keys and head out the door. What you didn’t realize is that you left something behind. Five minutes down the road, your stomach begins to rubble. You forgot to grab breakfast. Does this sound familiar?

On crazy hectic mornings, breakfast can become the least of your priorities. Making a breakfast sandwich, scrambled eggs, or a picture perfect oatmeal bowl isn’t always the most practical options on days like these. During fast paced mornings, sometimes the best option is to quickly grab a pre-made breakfast and head out the door. 

Lucky for you, we’ve done the hard work for you! The Registered Dietitians at the Brittany Jones Nutrition Group have compiled our favorite grab and go breakfast items. When searching for breakfast options, we like to make sure the meal includes not just healthy carbs, but also sources of proteins and fat. These two macronutrients are key in keeping your body feeling satiated. Next, we look for REAL ingredients. For example, if you were to look at the nutrition label of a protein bar, the first ingredient should be a whole food such as peanuts or oats (not soy or protein powder).

While prepping your breakfast at home is always our #1 choice – we have listed our favorite grab and go breakfast ideas to keep on hand during busy mornings. Some of these options only require a microwave while others require no preparation at all. Relax – we’ve got your covered!

you will want to bookmark this list for later!

FLATBREADS-FRONTALTURKEY-SAUSAGE (1)

Made with egg whites, roasted potatoes, and cheddar cheese, this breakfast will keep you satisfied throughout the morning. To make it even better, this breakfast sandwich can be quickly heated up in the microwave and ready to eat!

BUY NOW: Good Food Made Simple Turkey Sausage Flatbread Breakfast Sandwich 

waffkes

Pop these waffles in the toaster, and you have yourself breakfast.  With 11 grams of protein, these will keep you full all morning long!

BUY NOW: Birch Benders Protein Waffles

Huevos_Rancheros_Breakfast_Bowl_pkg

A perfect Mexican inspired breakfast bowl with egg whites, potatoes, black beans, salsa, and cheese all on top of a corn tortilla. Stores these in the freezer and heat them up in the microwave for a quick savory breakfast!

BUY NOW: Dr. Praeger’s Huevos Rancheros Breakfast Bowl 

26706-main-breakfast-peanut-butter

This bar is filled with a variety of whole grains such as oats, millet, amaranth, buckwheat, and quinoa for a great balance of carbohydrates for energy and protein/good fats to keep you full until your morning snack. Find it in the breakfast aisle!

BUY NOW: Kind Peanut Butter Breakfast Bar 

blueberry-walnut-collagen-protein-oats-web-1

For all our oatmeal lovers, this one’s for you! These oatmeal cups are packed with protein from collagen and walnuts. For a fun add on, these come with a creamy nut butter packet!

BUY NOW: Purely Elizabeth Blueberry Walnut Collagen Oatmeal Cups 

B35I5564-2_800x800_crop_center

Muffin in a cup? Yes, please! Pop these cups into the microwave on a busy morning for a quick protein filled chocolate chip muffin!

BUY NOW: Kodiak Cakes Chocolate Chip Muffin Cup 

justins

These pre-portioned nut butter packets are great to keep on hand for a quick snack or breakfast on the go. We suggest eating these with a piece of fruit such as a banana for a healthy fiber and carbohydrate source!

BUY NOW: Justin’s Peanut Butter Squeeze Pack + Banana

OatsQuinoaImageforWeb-1-600x600Chia seed pudding is a great option filled with fiber and omega-3s! Do you feel like you never remember to  prepare your pudding the night before? Chia Pods are here to help with their pre-packaged delicious chia pudding cups! (Note: some of these are high in saturated fat – so be sure to check out the label)

BUY NOW: Oats+Quinoa Chia Pod

0675_PerfectBar_Blueberry_Cashew_w_ingredients_600_1000xWhen you’re extra crunched on time, grab one of these Perfect Bars! The name says it all. These bars are filled with healthy ingredients that will get your morning started right (even if you’re running late).

BUY NOW: Perfect Bar 

honey_fig_walnut-2-800x800Siggi’s simple sides contain one part Greek yogurt, one part crunchy toppings. This honey and fig flavor is giving us all the summer feels – is there a better combo out there? We think not! (Also have you seen Brittany’s fig tree on Instagram? It’s huge!)

BUY NOW: Siggi’s Honey Yogurt with Dried Figs and Walnuts 

Have any other favorite grab and go breakfast ideas? Let us know below!

Interested in learning more about healthy meals and meal planning? Contact the Brittany Jones Nutrition Group here

Greenville Restaurant Week 2019 Dietitian Picks

jianna

Photo Credit: Jianna

It’s Restaurant Week again in South Carolina! Here in the upstate there are tons of local restaurants offering special 3-4 course menus from January 10th – 20th 2019.

I love this time of year to get out of the house (because these 20 degree nights are no fun) and try something new! However it does come at an interesting time, just ten days into the New Year. If you are focused on healthy eating habits but want to support Restaurant Week, this post is for you!

I’ve taken some time to look over the menus, and below are my top 10 healthy picks for this year. I chose these options using the portion plate concept. I was searching for options prepared using a healthful cooking method, featuring lean meat or fish, lots of vegetables, and whole grains. (Note: I was not given nutrition facts for any of these dishes, and these recommendations are based on the menus descriptions from each restaurant. This blog post is not sponsored by Greenville Restaurant Week nor any specific restaurant. All opinions are my own.)

tupelo

Photo Credit: Tupelo Honey Cafe

But before we get started, I wanted to share my tips for Restaurant Week:

1. Choose if it’s an 80% or 20% meal. These are my personal healthy restaurant week menu picks, however I am totally down for some She Crab Soup and Mac and Cheese every now and again. It’s important to think about your week, and your goals, and decide if you want this particular meal to be an “80% meal” or a “20% meal.” What does that mean? I work with all of my clients to find a balance between functional and fun foods – without cutting anything compeltely out – you can read more here. So, these picks below would be considered an “80% meal” or a healthy option, but of course there is a time and place for fun foods as well!

2. Use the fullness scale to pace your eating. Three to four courses is a LOT of food! I would recommend checking in with yourself regularly, and being sure to eat until you are a 6-7 on the fullness scale (with 10 being overly stuffed and 1 being ravenous). This will make sure you are not uncomfortable when leaving the restaurant, and keep you feeling great!

3. Get a box for dessert or split it. You will see my picks below focus on the appetizers/main course, without a mention of dessert. Chances are you will fill up on the first two courses, and I would recommend splitting the dessert with a friend/family member, or bringing dessert home to eat or share later!

So without further ado….

10 Greenville Restaurant Week 2019 Dietitian Picks

  1. Basil Thai: Fresh Basil Rolls + Basil with chicken/shrimp/tofu
  2. Generations Bistro and Bar: Seared Tuna Poke + Fresh Pasta Pesto Primavera
  3. Ji-Roz: Greek Salad + Rabbit Stifado
  4. Jianna: Grilled Pear Salad + Sea Scallops with Farro, Kale, Carrot and Citrus
  5. Larkins on the River: Larkin’s House Salad + Mahi Mahi with stone-ground yellow grits, and roasted cauliflower
  6. Lazy Goat: Beet & Goat Cheese Salad + Marinated Pork Tenderloin with Polenta, and Roasted Root Vegetables
  7. Nose Dive: Tuna Poke Bibb Wraps + Cedar Grilled Salmon with Jasmine Rice, and  Braised Bok Choy
  8. Rick’s Deli & Market: Gourmet Greens + Herb Crusted Salmon with Vegetable Medley
  9. The Farehouse: Kale Salad + Trout dip with veggies + Seared scallops with pomegranate sauce over roasted root vegetables, and parsnip puree
  10. Tupelo Honey Cafe: Slow Roasted Beet Salad + Spiced Blistered Vegetables + Charred Broccoli with Kale (V)

Have questions about healthy dining out options, or want to learn more about my concierge nutrition packages? Send me a message here!

 

Healthy After School Snacks

kids snack blog

Thanks everyone who came out to my Atheta G!rl Greenville healthy after school snacking workshop! We made these adorable and healthy butterfly snack bags (click here for the recipe) and reviewed healthy snack tips. Check them out below!

5 Tips for Healthy After School Snacking

  1. Snacking won’t ruin dinner! After school, you might feel like don’t want your child to eat so much that they are not hungry for dinner – however feeding your child a small, healthful snack after school can help to boost their metabolism, keep blood sugar from getting to low before dinner, and ensure that they are consuming adequate nutrients for their growing bodies!
  2. Focus on Protein + Produce. Whether it is carrots and hummus, yogurt and berries, or an apple and peanut butter – combining a protein with produce will help your child to build strong muscles and also ensure that your child is consuming key vitamins, minerals, and fiber.
  3. Go for Whole Grains! Choosing a whole grain snack such as whole wheat crackers, brown rice cakes, or whole air popped popcorn will ensure that your child is receiving adequate fiber, carbohydrates, protein, and a wide range of vitamins and minerals. These snacks will help slow digestion to stay fuller for longer, control blood sugar levels, and help with regular bowel movements.
  4. Low-Fat Dairy: The one and done. Consuming an after school snack containing low-fat dairy such as low fat yogurt, a low fat cheese stick or a glass or skim milk will ensure that your child is receiving the necessary calcium to help build strong bones and teeth, as well as carbohydrates + protein. Our bones can be seen as a “Bank of Calcium.” If calcium is not deposited over time, it will be withdrawn and used in different areas of the body. Consuming a low-fat dairy snack can ensure that your child is receiving adequate Calcium and Vitamin D for building strong bones!
  5. Get The Family Involved! Having your child involved in picking their snacks can help them build confidence and ownership in what they are eating. Bonus – they will take these healthy habits into adulthood with them too!

Questions? Contact Brittany to set up your FREE 15 minute appointment today!

These Are A Few Of My Favorite Things: Red Kitchen Items

Processed with VSCO with f2 preset

Today I am excited to share with you some of my favorite kitchen items my decor theme color: RED! I chose red as my kitchen decor theme to continue a flow from our living/dining room into the kitchen a few years ago. I absolutely love how it makes our house feel warm and comforting, and this time of year it is particularly festive!

Here are some of my favorite kitchen items that double as great holiday gifts or registry items!

My Favorite Kitchen Items:

dutch oven

Le Creuset Signature Cast-Iron 3 1/2-Qt. Essential Oven

I cannot say enough about how amazing enameled cast iron is. Not only can you take dishes from cooktop to the oven, but it’s also super easy to clean. I use my red essential oven to cook soups all winter long, but also love the high sides for cooking high volume dishes like sautéed kale.

rectangle

Le Creuset Heritage Stoneware Rectangular Covered Casserole

The beauty of enameled cast iron at a great price! The term “one pan meal” get’s a whole new meaning with this covered casserole – try layering potatoes and green beans on the bottom followed by a lean meat like chicken on top. Cover, cook and viola! This casserole dish is also gorgeous enough to take it right out of the oven and to bring it to a dinner party.

pie pan

Emelie Harvey Pie Pan

I had been dying to get my hands on one of these Instagram worth pie dishes all season and finally caved! The ceramic also retains heat very well – meaning you can take it out of the oven before your guests get here and it will stay warm for hours.

Fiestaware in Scarlet

We have a full set of Fiestaware in all different colors and I love the durability it has. We have had ours for over 3 years now and there are not cut marks on the plates and they hold up super well (even if you accidentally drop one in the sink while washing it).

silcone tools

Silicone 5 Piece Tools Set

I love these red silicone tools from Williams-Sonoma. The handles are stainless steel and look sleek, while also offering comfort. You can put them in the dishwasher and they have held up very well for us!

And those are my holiday and registry picks for a red themed kitchen! Have other ideas? Message me