I wasn’t always fascinated with health. When I got out of the Marine Corps in my early 20s, I was living on happy hour food and Lean Cuisine.

Over the years, I learned more about nutrition and exercise and started to create new healthy habits.

As my corporate career took off and my stress levels soared, these habits became even more crucial. Especially when it came to a busy schedule!

The Habit You NEED to Implement

An organization called the National Weight Control Registry investigated what it takes to maintain long term successful weight loss. They tracked over 10,000 people who had successfully lost weight (30-300 lbs!) and who have kept it off for at least 3 years or more.

I wrote all about it in “Everything you need to know about maintaining successful weight loss”.

One of their findings was that 78% of people eat breakfast every day. The old adage “Breakfast is the most important meal of the day” is true!

Studies also show that those who eat same thing every day tend to be leaner. The reason: It takes the guesswork out!

Your Foundation

By having these 3 staples in your kitchen, it will make you more efficient and not have to think about what you’re going to eat.

They give you a foundation for healthy meal while allowing flexibility and variety depending on what you’re in the mood for.

When it’s fast and you’re consistent, it makes it easy to be healthy(Tweet that!)

  1. Greek Yogurt – I buy Chobani’s plain nonfat yogurt. This allows me to control what goes in it! I love that it has 23g of protein in ONE cup. The type of protein is casein. Casein is a slower digesting protein, so it will keep you satisfied throughout your morning. 
  2. Spinach – Excellent base for smoothies. It’s flavor is mild, so it’s great for those people (or kids) who don’t want to eat greens. The phytonutrients in greens are great for energy and low calorie. You can’t go wrong!
  3. Steel-cut Oats – Oatmeal is great on cold mornings! You want to purchase steel-cut because it has a higher nutritional value than rolled outs…(something about the rolling process breaks it down). They do take a teeny bit longer to cook, but not much at all. You can cook up a few days worth at a time.

Variety is the Spice of Life

Once you have these foundational items, you can get as creative as you like! Keep toppings on hand that you can throw in any of the three.

Get fruit when it’s in season and freeze it. Buy nuts when they are on sale, such as walnuts or cashews. Sweeten with honey, stevia or agave syrup. Add granola or seeds for crunch. Toss in some flax oil or coconut oil for some healthy fats.

The best part…YOU are in control!!

By taking control of the simple meals, it will allow for wiggle room with social events. When you start your day off healthy, you’re more apt to stick with it throughout the day.

Take Action Now

Tell me in the comments below if you use these items or something else as a foundation for your breakfasts. If not, are you going to try? I want to hear how it goes!

Watch the Periscope replay on Katch and hear me talk about the 3 Staples for Quick Healthy Breakfasts.

Be sure to follow me on Periscope Follow Tami on Periscope @tamimcvaycoach | Tami McVay - Wellness & Lifestyle Coach @tamimcvaycoach!

Photo credit: ©DepositPhotos.com/@StephanieFrey (title)