Try blending together two cups (475 milliliters) of water with 2 cups (300 grams) of spinach in a standard blender. Then add one banana, 1 cup (150 grams) frozen pineapple, and 1 cup (150 grams) frozen mango. Add a scoop of your favorite protein powder and blend until smooth.  Pour the smoothies into two separate mason jars with lids. You can easily transport the smoothie with you to work, on an outing, or as an after-gym meal. You can keep the smoothies in the refrigerator for up to two days after making them. Quiche can be a healthy and easy breakfast choice if made ahead of time. You can create individual quiches in ramekins or muffin tins. Once they are baked, you can store them in the refrigerator for an easy grab and go breakfast. Another option is to cook an egg or two in the microwave for 45 seconds. You can add chopped veggies and a bit of cheese, if desired. Take whole wheat tortilla and spread it with 2 tablespoons of peanut butter, almond butter, or cashew butter. Then place ½ cup (150 grams) of chopped fruit on top of the nut butter. Top with one tablespoon of vanilla yogurt. Roll the tortilla up like a burrito and cut in half.  Try blueberries, raspberries, peaches, bananas, and/or strawberries in your wrap. To make your breakfast portable, wrap the individual halves in plastic wrap or foil. Yogurt is filled with calcium, vitamin D, and protein. Take a pint-sized Mason jar and fill it with one cup of Greek yogurt. Then top your yogurt with fresh fruit. You can also add a sprinkling of low-sugar granola. Soak oats in milk and fruit, and place in the fridge overnight for an easy oatmeal when you wake up. Between soy and almond milks, and berries and cut fruits, the combinations are endless. A mason jar makes your overnight breakfast easy and portable, too.
اصنعي مشروبًا أخضر. اصنعي كعكة "كيشي" من دون قشرة بسرعة. جربي لفافة من الفواكه وزبدة الجوز. اصنعي كوبًا من الزبادي. جربي صناعة عصيدة الشوفان خلال الليل.