Breakfast for Champions

Champion's meal

My biggest struggle with my personal training clients is having them eat a nutritious breakfast that isn’t boring to them, can easily be made, and can be taken on the go. Doctors have been saying for years now that breakfast is the most important meal of the day, and this hasn’t changed! For those of you who are trying to get into the habit of eating breakfast, or for those who just need to switch it up, these breakfasts choices are perfect for you. Not only are they easy to make, but they give you the proper nutrition to start your day off right and keep you full.

5 Go-To Low-Hassle Breakfasts:

  1. Greek Yogurt with Fruit and Granola: 8 ounces of Greek yoghurt with a small handful of fruit and granola.
  2. Oatmeal and a Banana: 1/2 cup of cooked oatmeal, slice up a banana and sprinkle a tiny bit of cinnamon for good measure.
  3. Hard-Boiled Eggs and Avocado: Quick 5 minute eggs with half an avocado
  4. Protein Fruit Smoothie: 1/2 cup almond milk, your favorite fruits, a scoop of protein powder, blend and you’re good to go!
  5. Berry Breakfast Casserole: See recipe below!

Oats and Protein and Fruit! Oh My!

For those who have a sweet tooth there is a special added bonus: chocolate chips. I love using the mini chocolate chips so they are more hidden in the casserole. My boyfriend on the other hand liked to dump almost the entire bag into the mix, or if I’m not looking he’d dump more on top as soon as it’s out of the oven – now he’s monitoring his sugar intake, so that problem quickly ended! Be warned, though, if you have kids or someone in the household with a penchant for chocolate, make sure you hide the bag!

Pro Tip: Make this dish on a Sunday and you have breakfast for the whole week!

Berry Breakfast Casserole


2 cups gluten-free rolled oats
1/3 cup brown sugar
1 teaspoon baking powder
1 teaspoon cinnamon
1/2 teaspoon salt
1 cup raspberries {or replace with any other favourite berries}
1/2 cup milk chocolate chips
2 cups almond milk
1 large egg
3 tablespoons butter, melted
1 tablespoon vanilla extract
1 ripe banana, peeled, 1/2-inch slices


  1. Preheat oven to 375°F and generously spray the inside of a 10 1/2 by 7 inch baking dish with cooking spray and place on a baking sheet. In a large bowl, mix together the oats, sugar, baking powder, cinnamon, salt,  half the strawberries and half the chocolate. (Save the other half of strawberries, walnuts and chocolate for the top of the oatmeal).
  2. In another large bowl, whisk together the milk, egg, butter and vanilla extract. Add the oat mixture to prepared baking dish. Arrange the remaining strawberries, walnuts and chocolate on top. Add the banana slices to the top then pour the milk mixture over everything. Gently shake the baking dish to help the milk mixture go throughout the oats.
  3. Bake 35 to 40 minutes or until the top is nicely golden brown and the milk mixture has set. Cut into squares and serve. For an extra tasty top, sprinkle a tablespoon or so of extra brown sugar.

This casserole is great as a pre-workout snack too, it gives you that little bit of carbohydrate and sugar to get you through your workout or yoga session without making you feel too full.

Any good meal deserves a photo, doesn’t it? If you do end up making this for yourself, your family, or your chocolate-enthused significant other, make sure you send a picture of it our way in the comments below or at @zenmonkeylondon on Instagram! Do you have any go-to breakfasts? Chuck any recipes in the comments too – I’m always looking for cool ideas to add to my list!

Featured image credit: withwind on Flickr

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