Nutritional Self-Care: Breakfast Edition

Some of you may have found your way here from my recent Instagram post, and if so, you're probably aware that we're celebrating Self-Care Week. It's a time dedicated to discussing, learning, and recognizing the vital role of self-care in motherhood. While most people acknowledge the importance of self-care, moms are often left without real tools and strategies to make it a practical part of their daily lives. I'm on a mission to change that.

So, without further ado, in this blog post, you'll discover four nutritious, easy-to-prep breakfast dishes that any busy mom can make in advance. Say goodbye to those frantic morning scrambles for food or skipping breakfast because it just seems like too much hassle.

P.S. A pro-tip for an extra layer of self-care: Share this post with your partner or a supportive loved one and see if they might offer to prep these meals for you. After all, reaching out for help is a beautiful act of self-care too!

As mothers, we often find ourselves juggling the early morning rush, the demands of postpartum recovery, or the unpredictable challenges of toddler life. It's easy to let our own needs fall to the wayside. However, the act of eating, particularly starting your day with a nutritious breakfast, is a fundamental form of self-care. It’s not just about the food; it’s about the message you send to yourself: You matter.

Self-care for moms is about the small acts that say, "I'm important, too." It's about acknowledging that your well-being is essential to the health and happiness of your family. For new moms, a balanced diet is crucial to recover from childbirth, and for toddler moms, it’s about maintaining the energy to keep up with your little one. That’s why meal prepping breakfast can be so empowering. It’s a practical strategy that ensures you begin your day nourished and ready to tackle anything motherhood throws at you.  

1. Nutritional Kick-Start with Overnight Oats

Overnight oats are a perfect blend of complex carbohydrates, protein, and fiber, making them an ideal postpartum food. The carbs provide quick energy, the protein repairs and builds tissue, and the fiber ensures digestive health, keeping you full until your next meal. Adding fruits and nuts not only enhances the flavor but also supplies essential vitamins and minerals for overall health.  

2. The Power-Packed Breakfast Burrito

A breakfast burrito is a handheld powerhouse. Whole grains from the tortillas offer sustained energy, eggs provide high-quality protein and fats, and black beans are rich in both protein and fiber. Adding vegetables increases the intake of vitamins and minerals, crucial for a healing postpartum body or a mom chasing after a toddler.  

3. Breakfast Muffins - Your Vegetable Vessel

These muffins aren’t just convenient; they’re a sneaky way to get in a serving of vegetables first thing in the morning. Eggs, a complete protein, support muscle repair and growth, which is especially important postpartum. The milk adds calcium for bone health, and the cheese brings in more protein and fat, giving you lasting energy.

4. Chia Seed Pudding - A Simple Superfood Delight

Chia seeds are tiny but mighty. They’re an excellent source of omega-3 fatty acids, essential for brain health and reducing inflammation. The milk or dairy-free alternative provides calcium and protein, and the vanilla and sweetener make it feel like a treat. Topped with fruits or nuts, this dish becomes a complete meal that supports both mental and physical well-being. Meal prepping these breakfasts is a declaration of self-care. It's a commitment to nourishing yourself, so you can be the best mom possible. Whether you're healing postpartum or keeping up with a toddler, starting your day with a nutritious meal sets the tone for a day filled with self-respect and love. Remember, when you eat well, you live well, and this is the essence of self-care.

Now, let’s dive into these recipes that are not just good for you, but good to you.  

1. Overnight Oats

Ingredients:

• 1/2 cup rolled oats

• 1/2 cup milk (or almond/soy milk for a dairy-free option)

• 1/2 cup Greek yogurt (or a dairy-free alternative)

• 1 tablespoon chia seeds

• 1 tablespoon honey or maple syrup

• Fruits (like berries, banana slices, or apple chunks)

• Optional toppings: nuts, seeds, or a sprinkle of cinnamon

Prep Steps:

• In a jar or bowl, combine the oats, milk, yogurt, chia seeds, and sweetener.

• Stir well to mix.

• Seal or cover, and refrigerate overnight (or at least 6 hours).

• In the morning, stir again and top with fresh fruit and any additional toppings.

• Storage: Store the prepared overnight oats in an airtight container or a sealed jar in the refrigerator.

• Time Period: They can be stored for up to 5 days. The texture might change slightly over time, but they will still be delicious. 

2. Breakfast Burritos

Ingredients:

• 4 whole wheat tortillas

• 6 eggs, scrambled

• 1/2 cup shredded cheese

• 1 cup cooked black beans

• 1/2 cup salsa

• Optional: sautéed vegetables (bell peppers, onions), cooked bacon, or sausage

Prep Steps:

• Lay out tortillas on a flat surface.

• Divide the scrambled eggs among the tortillas.

• Add cheese, black beans, and salsa, along with any additional fillings.

• Roll up the tortillas, folding in the sides to enclose the filling.

• Wrap each burrito in foil or parchment paper and freeze.

• To serve, thaw overnight in the refrigerator, then heat in the microwave or oven until warm (if you plan on reheating the burritos in the microwave make sure to use microwave-safe foil!).

• Storage: Wrap each burrito tightly in foil, plastic wrap, or parchment paper. Then, place them in a freezer-safe bag or container.

• Time Period: These can be frozen for up to 3 months. For best quality, consume within a month. Thaw in the fridge overnight before reheating.

3. Breakfast Muffins

Ingredients:

• 6 large eggs

• 1/4 cup milk

• 1/2 cup shredded cheese

• 1 cup diced vegetables (such as bell peppers, onions, and spinach)

• Salt and pepper to taste

• Optional: cooked bacon or sausage

Prep Steps:

• Preheat the oven to 375°F (190°C) and grease a muffin tin.

• In a large bowl, whisk together eggs and milk.

• Stir in cheese, vegetables, salt, and pepper (and meat if using).

• Pour the mixture into the muffin tins.

• Bake for 20-25 minutes until the eggs are set.

• Let cool, then store in the refrigerator. Reheat in the microwave when ready to eat.

• Storage: Once cooled, store the breakfast muffins in an airtight container in the refrigerator. You can also wrap them individually for on-the-go convenience.

• Time Period: They are best eaten within 5 days. Alternatively, you can freeze them in a freezer-safe container or bag for up to 3 months. Thaw at room temperature or in the microwave when ready to eat.

4. Chia Seed Pudding

Ingredients:

• 1/4 cup chia seeds

• 1 cup milk (or a non-dairy alternative)

• 1/2 teaspoon vanilla extract

• 1 tablespoon honey or maple syrup

• Optional toppings: berries, nuts, coconut flakes

Prep Steps:

• In a bowl or jar, mix together the chia seeds, milk, vanilla, and sweetener.

• Stir well to ensure the chia seeds are evenly distributed.

• Cover and refrigerate overnight (the chia seeds will expand and create a pudding-like consistency).

• In the morning, give it a good stir, adding more milk if it's too thick.

• Add your favorite toppings before serving.

• Storage: Store in an airtight container or a sealed jar in the refrigerator.

• Time Period: It's best to consume chia seed pudding within 4-5 days. The pudding will thicken further over time, so you might need to add a bit more milk before eating if it becomes too thick.

Do you have any other great meal prep ideas that are great for moms? Please let me know in the comments!