If there's any group of people that absolutely needs to be fuelled in the mornings, it's personal trainers. After all, it's literally their job to work out—and help other people work out—all day long.
To get inspiration for our own mornings, we talked to five top trainers about their favourite healthy breakfasts to fuel a busy morning of intense training. The best part? They’re all super simple and don’t require time-consuming prep. Consider your morning meal dilemma solved.
SPINACH AND EGG OMELET
What I eat: omelet or egg scramble made with two whole eggs, two egg whites, and spinach; half avocado; one slice of Ezekiel Bread; fresh berries.
Why I love it: “I LOVE Avocado! It fills me up. I get a good amount of protein, some fats, and some good carbohydrates. After this meal, my blood sugar is stable and I have energy to get through the morning.” —Rachel Cosgrove, C.S.C.S., author of The Female Body Breakthrough
What I eat: green smoothie made with organic kale, collard greens, chia seeds, flax seeds, matcha green tea powder, peeled ginger root, plant-based vanilla protein powder, greens powder, frozen blueberries, frozen strawberries.
Why I love it: "This smoothie packs a plant-based protein punch that is loaded with fiber, brain-boosting omega-3's, antioxidants, phytonutrients, and anti-inflammatory goodies. It fires up my body with energy that lasts through a tough workout all the way to lunch." —Samantha Harris, C.P.T., Emmy-winning T.V. Host
What I eat: blended shake made with ice, plant-based protein powder, Udo’s Omega Oil, frozen banana, cinnamon, uncooked oats, chia seeds, spinach, and coconut milk or almond milk.
Why I love it: “I'm about convenience in the morning. I love the fact I can throw so many beneficial things into my shake and take it with me if I don't finish at home.” —Ashley Borden, C.S.C.S., co-author of Your Perfect Fit
OATMEAL WITH BERRIES
What I eat: steel-cut oatmeal with strawberries, blueberries, and almonds; plant-based protein shake with either pea protein or non-GMO soy protein; coffee with almond milk and extra-virgin coconut oil.
Why I love it: “Steel-cut oats are a great complex carb and the strawberries and blueberries add lots of nutrients. Almonds give you healthy fat and protein. The mix of protein and carbs is important because it slows down insulin release, keeping blood sugar at normal levels. Finally, being a trainer and having to be up early, a little bit of caffeine is a must for me. I add almond milk for some added protein and coconut oil for good healthy fat.” —Noam Tamir, C.S.C.S., founder of TS Fitness
AVOCADO TOAST WITH EGG
What I eat: avocado toast with a poached egg; glass of Juicero cold-pressed green juice.
Why I love it: “This perfectly-balanced breakfast is high in protein and good fats with a low glycemic index. It fuels me for the morning because I'm satiated by the fat, protein, and low glycemic index carbs. My blood sugar levels are constant and balanced because insulin levels aren't affected.” —Michelle Lovitt, C.S.C.S., author of Exercise for Your Muscle Type: The Smart Way to Get Fit
This article originally appeared on Women's Health.