When you skip breakfast, you’re asking your body to function on empty after hours of fasting overnight. This can lead to a drop in blood sugar, leaving you feeling tired, irritable, and unfocused. Your brain needs a steady supply of glucose (an energy source from food) to operate at its best, especially during morning lectures or study sessions. Without it, your concentration and memory can suffer.¹ You may have heard that “food is fuel,” and this is especially true during grueling life periods, such as college. Starting your day with breakfast isn’t just about fueling your body and brain; it is also about creating a positive tone for the rest of your meals. 

Skipping breakfast can also affect your metabolism and appetite. When you don’t eat a sufficient meal in the morning, your body may compensate by ramping up hunger hormones like ghrelin. This may make you more likely to overeat later in the day, due to your blood sugar levels plummeting.² People who skip breakfast consume more calories overall, especially from high-sugar and high-fat foods, because they are trying to satisfy their cravings.³ Skipping meals can also disrupt your hunger and fullness cues, which will make it harder for you to realize when you’ve had enough to eat. Regular stable meals and snacks will help keep your blood sugar in check, and also make it easier to make mindful food choices throughout the day. 

A well-rounded breakfast can provide the fuel you need to stay energized and focused. Eating in the morning jumpstarts your metabolism, helping your body burn calories more efficiently throughout the day.⁴ It also keeps your hunger in check, reducing the likelihood of grabbing unhealthy snacks or overeating later in the day. Breakfast can also positively affect your mood. By having a stable blood sugar, you are less likely to experience irritability or the “hangry” feeling that comes from waiting too long to eat. Regular meals will provide a steady stream of energy, helping you stay sharp and productive throughout the day.

Not all breakfasts are created equal. A donut or sugary cereal may give you a quick energy boost, but it will lead to a crash sooner rather than later. Instead, aim for a breakfast that contains a mix of protein, complex carbohydrates, fruits/veggies, and healthy fats.⁵ Protein, such as eggs or greek yogurt, will help keep you full and support muscle health. Whole grains provide long-lasting energy that can be found in oatmeal and whole-grain toasts and cereals. Fruits and vegetables give you vitamins, minerals, fiber, and might spruce up the color and flavor of the meal. Healthy fats include things like nuts, seeds, and olive oil, which help you feel satisfied for longer. 

If time is your biggest obstacle to eating breakfast, there are plenty of ways to make it quick and convenient. Here are some simple and easy ideas: overnight oats, smoothies, toast combos, and grab-and-go foods (fruit, granola bar, hard-boiled eggs, etc.). As a busy college student, you may be used to having irregular schedules that are often unpredictable. This may contribute to skipping meals and having unbalanced eating patterns. However, building even a little bit of consistency into your routine can make a big difference. Carrying healthy snacks, setting reminders to eat, or preparing meals in advance can help ensure you are fueling your body, even on the most hectic days. Some people recommend that you should eat breakfast like a king, lunch like a prince, and dinner like a pauper.⁶

When you skip meals earlier in the day, you are more likely to find yourself in the kitchen late at night, searching for something to eat. Late-night snacking often involves less-than-ideal choices that are high in added sugars and unhealthy fats. If you know you are going to be up late studying or socializing, try to plan ahead with healthy snacks. By nourishing your body throughout the day, you can avoid those late-night cravings altogether. 

Skipping breakfast might seem harmless or convenient, but it can have a ripple effect on your energy, focus, and overall health. Instead of viewing meals as optional, try to see them as opportunities to care for your body and mind. By starting your day with a balanced meal, you’re setting yourself up for success in both the classroom and your health. Breakfast doesn’t have to be complicated – just a few smart choices can go a long way in fueling your body and mind. Start small and gradually add more structure to your eating routine, then over time you will notice improved energy, better focus, and fewer cravings. By prioritizing regular nourishing meals, you are giving yourself the tools to thrive in college and beyond. 

References:

1. Reagan J. Better breakfasts for your nutrition goals. Health and Wellness Services. 2019 Sep 4. https://www.colorado.edu/health/2019/09/04/better-breakfasts-your-nutrition-goals
2. Schwarcz J. Why Breakfast is a Must. Office for Science and Society. 2017 May 23. https://www.mcgill.ca/oss/article/did-you-know-nutrition/why-breakfast-must 
3. Why You Should Eat Breakfast. Rush. https://www.rush.edu/news/why-you-should-eat-breakfast 
4. Mizia S, Felińczak A, Włodarek D, Syrkiewicz-Świtała M. Evaluation of Eating Habits and Their Impact on Health among Adolescents and Young Adults: A Cross-Sectional Study. Int J Environ Res Public Health. 2021 Apr 10;18(8):3996. doi: 10.3390/ijerph18083996 
5. The Freshman 15: Myth or Reality? The Dietitian’s Digest. 2013 Sept 1. https://thedietitiansdigest.org/2013/09/01/the-freshman-15-myth-or-reality/ 
6. Jones L. How to avoid the ‘Freshman 15.’ Hard News Cafe. 2008 Apr 9. https://www.usu.edu/today/story/how-to-avoid-the-freshman-15
7. https://pixabay.com/images/search/big%20breakfast/

The Ingredients:

This recipe is simple to make with ingredients you have at home. With each ingredient able to be adjusted for personal preference and budget, this recipe allows flexibility for nutrition and price. To follow the recipe, use coconut flour, protein powder, peanut butter, maple syrup, dark chocolate chocolate chips, and coconut oil.

Substitution Ideas:

• Honey or agave can replace maple syrup, for personal preference.
• Different nut butters can replace peanut butter for allergies or preference. Seed butters, like sunflower seed butter, are a good substitute for those allergic to nuts.
• Chocolate chips can be milk, dark, or white chocolate.
• Most protein powders can be used for price flexibility, different flavor profiles, and personal preference.
  

Additional Protein Powder Notes:

Casein, brown rice, or paleo protein powder is preferred. Whey protein is not recommended, as the texture can be incredibly sticky and won’t form the bars well.
If your batter is too thick/crumbly, add water or milk until a firm batter remains.

We chose PB2 as our protein powder. Regular PB2 is a powdered peanut butter that you add water to to reconstitute. If you would like to use the protein, make sure you get the “Peanut Protein” version. We like this protein powder because it is protein derived from peanuts and brown rice, it provides 20 grams of protein per serving, and it uses monk fruit extract as a sweetener for a great no calorie natural sugar alternative.

Directions:

1. Line a deep pan with parchment paper and set aside. For thicker bars, use an 8 x 8-inch pan. For thinner bars, use any size bigger.
2. In a large mixing bowl, add your dry ingredients and mix well.
3. In a small mixing bowl, melt your peanut butter with sticky sweetener until combined.
4. Add to dry ingredients and mix until fully combined.
5. Transfer protein bar batter into the lined baking dish and press firmly in place. Refrigerate or freeze until firm.
6. Once firm, cut into bars and cover in optional dark chocolate and enjoy!

Chocolate (optional):

Let’s be honest – the only thing that would make these simple protein bars better is a smooth, dark chocolate top. When applying, you can cover the top while still in the pan, or slice and remove to dip fully. The more, the better, right? Melt your chocolate chips with a spoonful of coconut oil for a smoother finish, and place back in the freezer for a final set.

Nutrition, storage, and more:

When cut into 12 different bars, each bar contains approximately 20g protein. For peanut butter lovers this is it! The PB2 used creates a smooth consistency that makes your mouth water. The dark chocolate on top creates a dessert-feeling snack that is healthy and helps you achieve your goals. Protein helps build and repair muscle in the body, provides energy, and keeps you healthy. These are better cold so throw them in the freezer or fridge depending on your needs. If you need a snack in an hour or two but don’t have time to go home, you can take one out of the freezer and it will thaw by the time you want to eat. If you want one as your heading to class take one out of the fridge and eat it on your way!

Nutrition:

Serving: 1 Bar
Calories: 150kcal
Carbohydrates: 5g
Protein: 20g
Fat: 7g
Sodium: 109mg
Potassium: 150mg
Fiber: 3g
Vitamin A: 9IU
Calcium: 20mg
Iron: 1mg

References:

thebigmansworld.com/no-bake-peanut-butter-protein-bars-keto-sugar-free-vegan/

No-bake Protein Bars

Author: Wednesday Group 4 Courses:Breakfast, Gluten Free, Plant-based, Snack, Vegetarian Recipe Keys: M macro-friendly H high-protein C college-student

Difficulty:BeginnerPrep time: 15 minutesCook time: minutesSet Time: 25 minutesTotal time: 40 minutesServings:12 barsCalories:150 kcal Best Season:Summer

Description

The recipe is high in protein, healthy fats, and fiber. For college students or college athletes, it is an easy on the go snack that can be prepared in advance and taken anywhere. College students/athletes are pressed for time and often go without eating or turn to fast, less nutritious options. This is a great on the go, nutrient dense option!

Ingredients

• 1/2 cup coconut flour
• 1 1/2 cups protein powder
• 2 cups peanut butter
• 1/2 cup maple syrup
• 2 cups dark chocolate chips
• 2 tbsp coconut oil

Instructions

1. Line a deep pan with parchment paper and set aside. For thicker bars, use an 8 x 8-inch pan. For thinner bars, use any size bigger. 
2. In a large mixing bowl, add your dry ingredients and mix well. 
3. In a small mixing bowl, melt your peanut butter with sticky sweetener until combined. Add to dry ingredients and mix until fully combined. 
4. Transfer protein bar batter into the lined baking dish and press firmly in place. Refrigerate or freeze until firm.
5. Once firm, cut into bars and cover in optional chocolate and enjoy!

Notes

• TO STORE: Store at room temperature in an airtight container. Protein bars store well in the refrigerator, too! Let them sit at room temperature for several minutes before enjoying. 
  TO FREEZE: Freeze in a sealable container for up to 6 months. 

Keywords:easy, gluten-free, make-ahead, meal-prep, nutritious, protein, Quick, simple

Cost Breakdown

Our Thoughts

You’ll find that this recipe is easy to follow and that cooking under gluten and dairy restrictions can be much simpler than it is sometimes made out to be. This crustless garden veggie quiche is an inexpensive, simple, and incredibly tasty meal option for breakfast, lunch or dinner that everyone can enjoy.

The process of making this meal went very smoothly. We never felt too overwhelmed and were able to enjoy our time in the kitchen. The baking time is a little long but is one hundred percent worth the wait. Preparing your ingredients by chopping vegetables and pre-measuring before starting to sauté the vegetables will be a huge help later on. Whenever you have multiple pans on the stove it is always a good idea to have your ingredients ready to go to avoid leaving anything on the heat for too long. We fell in love with this recipe and will definitely be making it again.

Making Yeast Bread Products

Kneading dough – Is kneading dough very common?

Yes! Kneading dough is an essential skill to learn for food literacy. The skill of kneading dough is needed for many recipes. It is a critical step in making cinnamon rolls, tortillas, rolls, bread, and other yummy treats. According to the Vegan and Raw Food Blog, “During the process of kneading dough, two key proteins within the flour, gliadin and glutenin, combine to form strands of gluten. Kneading warms up those strands, which allows the proteins to expand during fermentation and encourages the molecules to bond, making for a more elastic dough with better structure,” (greengirleats.com). The blog goes on to mention that foods such as solid fats, oils, and egg yolks coat gluten proteins and prevent them from forming, therefore impeding the overall rise and development of the dough.

To learn more about gluten and bread-making and the science behind successful bread products consider visiting these sites:

– Institute of Food Science & Technology

– American’s Test Kitchen

Dough

Knowing how to knead dough is a great way to expand your food knowledge because it allows you to experiment with different food groups. Dough is used in many different recipes, so learning to knead also aids in food preparation efficacy, as it boosts one’s confidence in their ability to make different types of dough recipes and be creative with them. Flour is a huge staple for dough and is a very affordable ingredient commonly found in most homes.

Tips

This is a budget friendly way to make a yummy treat for all your friends and family to enjoy! Make sure that you have sufficient amount of time to prepare and make the recipe, as you do have to allot time for the dough to rest two separate times. A good idea to manage time would be to prepare the cinnamon sugar mixture and the icing while the dough is rising or baking, that way it will be ready to go as soon as you’re able to move onto the next step of the recipe. Make sure to drizzle plenty of icing on the rolls, so that they are completely covered.

Cost Breakdown

These delicious and easy to make pumpkin chocolate chip muffins are perfect to freeze so that college students have something to eat for breakfast. Made in advance, they only take 30 seconds to warm up in the microwave before a student heads to class. Made with whole grains and pumpkin, their nutritional value also makes these a great way to start the day! This is an easy and cheap recipe made for beginners. We had fun making this recipe, it is so straight forward anyone can make these muffins!

The simplicity of this recipe starts with the ingredients. The ingredients in the muffins are basic, they are things that every grocery store has, and they are easy to find. After purchasing all your ingredients, if you’re in a time crunch you can practice Mise en Place. You can have everything measured out in advance, then it makes it easier to dump everything in and combine it. Even without pre-measuring out the ingredients, this recipe is still fast and easy. Once all the ingredients are measured, start mixing the wet and the dry ingredients together in separate bowls. Then when mixed, pour the dry ingredients and chocolate chips in with the wet ingredients. You then fold the ingredients together, making sure you don’t over mix as that will crush the air bubbles and ruins the light and fluffy texture. Use a measuring cup or an ice cream scoop to dish into a greased muffin tin. Don’t over fill muffin tins, you don’t want them to overflow while baking. Bake for 16-18 minutes. You will know they are done when you stick a toothpick or a fork in the center and it comes out clean. We all thought the muffins were delicious, so these are a perfect cheap, easy, and incredibly delicious fall breakfast.

Cost Breakdown

Here’s the cost breakdown for these muffins:

Tips to Make this Cheaper

• Buying generic brands of expensive ingredients such as the canned pumpkin can
  be helpful.
• Buy some ingredients such as flour and chocolate chips in bulk, so they are cheaper per ounce if the whole package will end up getting used in other recipes.
• To make this recipe sustainable, ensure that all the extra ingredients get used in other recipes like pumpkin pancakes!

Reference: https://tastesbetterfromscratch.com/skinny-pumpkin-chocolate-chip-muffins/

The most important meal of the day should not be skipped because it’s too complicated, takes up too much time, or simply is inedible. Gluten free options can be so hard to find these days and we want people to know that there are so many options for them. These gluten free breakfast peanut butter chocolate chip oatmeal cakes from Eating Well make for a nutritious breakfast. The peanut butter is a great source of protein, and the oats contribute fiber. The milk can be substituted with plant-based milk to meet other dietary needs. To ensure these muffins gluten free, use gluten free oats!

See how we made these muffins in the video below the recipe.

Cost Breakdown

Check out the cost breakdown for this recipe:

Ways to make these muffins cheaper or more sustainable:

• Buy generic ingredients if you can!
• If you want, use organic peanut butter or applesauce
• For the eggs, an option is to use cage free eggs, so we know the chickens were treated appropriately!

The way you hold a knife can affect the precision and ease of your cuts as you prepare your food. The proper way to hold a knife for the best results is to curl pinkie, ring, and middle fingers around the handle. Then rest your pointer finger on the bolster of the knife and position your thumb on the other side of the blade.

It is also important to curl in your fingertips of the hand holding the food to be cut. This can prevent accidents as the curling protects your fingers from the blade. The knuckle can also align the knife as you cut.

This fruit pizza is the perfect recipe to practice your knife skills because you will spend some good time slicing fruit to make your masterpiece beautiful! Try to get out of your comfort zone and use cuts you’re not used to. You can also mix up the fruit depending on what’s in season and how you want your pizza to look!

Cost Breakdown

Pro tip: Buying generic brands will help make all ingredients cheaper. Buying in bulk ingredients such as flour, sugar, salt will also be cheaper. As far as fruit, research fruit that is currently in-season these will be cheaper options. The SNAC pantry will occasionally have canned fruit so be sure to check out the options there!

Crust

Do not fret if your crust turns out a little cracked or the shape is funky you’ll cover it with beautiful and tasty cream cheese frosting and you can experiment with a favorite fruit design!

Crust covered with cream cheese frosting.

If you have kids or nieces and nephews, this is a great time to enlist their help! They will love decorating the pizza with fruit, and don’t fret if it doesn’t look like a Pinterest masterpiece … it will look colorful and beautiful no matter what. Not to mention it will be super tasty!

This recipe is great for a fresh dessert to share with your friends or family. It’s fun to try new designs and different fruit depending on what is in season. It truly is a food that your eyes can enjoy as much as your stomach. Plus, it never gets old!