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Quick & Easy Breakfast Ideas

Looking for some fast and easy breakfast ideas? Here are some recommendations from Stephanie, our Integrative Nutritionist!
AvocadoBananaOvernightOats-sized

AvocadoBananaOvernightOats sizedBreakfast…. I have to wake up earlier and make myself breakfast?!?! If you are anything like me, sleep is your number one priority. I stay in bed as long as possible, sometimes too long. Breakfast is probably one of the most important meals of the day, I find if breakfast is skipped it leads to end of the day kitchen problems. People who skip breakfast tend to make worse food decisions later in the day and are more likely to give into cravings. Cookies, cakes and ice cream are usually among the foods I hear people eat when they skip that first meal. Here are a few tips on how to get breakfast in without getting up any earlier:

1. Add Collagen Powder to Hot or Cold Morning Beverages

Most people get up in the morning and drink a cup of tea or coffee, add in some collagen peptides to these hot or cold beverages. This might be the simplest way to get a little extra protein into your diet. Along with water, protein is probably the second thing I work on increasing with most clients. Adding this flavorless powder to your early morning drink will help hold you over until you are a bit more awake and ready to eat a full meal. The best unflavored collagen powder is Vital Proteins Collagen Peptides.

2. Sneak in Veggies Protein Shake

Protein shakes can be fast and easy, here are two ways to prepare them. The first one is to simply make the shake the night before and have it ready to grab and go in the morning. The second option would be to put all the dry ingredients in the blender the night before with the exception of the frozen fruit/vegetable and liquid, in the morning quickly add in those 2 ingredients, blend and go. Secret: Shakes are the easiest way to hide vegetables!

Favorite shake: 1 serving chocolate protein, 1 cup mixed berries (frozen), matcha powder, 1/2 avocado and coconut milk.

3. Overnight Oats in a Mug

If you like oatmeal, yogurt, nuts and berries this might be a great breakfast for you! This can be a powerhouse of nutrients depending on what you decide to add in. Yes, this does look pretty in a mason jar but it tastes just as good in a regular mug. Add in 1/4 cup of oats, single serving of plain greek yogurt, add in fiber (chia seeds, flaxseeds, cacao nibs), 1 serving of nuts, about 1/2 cup of milk (your choice) and cinnamon (optional). Stir and put in the fridge. Grab on the way out of the house in the morning. Added benefit of cinnamon is that it helps control blood sugar!

Apple Cinnamon Overnight Oat Recipe:

  • 1/4 cup of Quaker oats
  • 1 serving plain greek yogurt (about 5oz)
  • 1/2 apple
  • 1/4 tsp cinnamon
  • small handful of walnuts
  • 1 tbs flaxseeds
  • 1/2 cup of almond milk.
  • Stir, cover, leave in fridge overnight, enjoy in the morning!

Hope you enjoyed these ideas!

Stephanie Sommers, CHHC

Want more ideas or a nutrition suggestions customized to your unique needs? Contact us today to set up an appointment.

(845) 547-0479

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BIO

Cameryn (Cam) received her Master’s degree in Clinical Mental Health Counseling from Marist College. Prior to joining Nourish Your Mind, she worked in private practice, primarily serving children, teens, and their families. During this time, she developed a passion for helping clients navigate their unique challenges through the transformative power of play and expressive arts therapy. Cam believes that every individual deserves a safe, nurturing space where they can authentically express themselves. She is dedicated to empowering her clients by identifying and utilizing their inherent strengths to help them achieve their personal goals.

In her therapeutic approach, Cam integrates a holistic wellness model with strengths- and mindfulness-based methods. She employs a variety of evidence-based techniques, including DBT and Nondirective Play Therapy, and she recognizes the importance of tailoring interventions to meet the specific needs of each individual and family.

When she’s not in the office, Cam enjoys reading, traveling, weight-lifting, and immersing herself in music and films. She also values spending quality time with friends, family, and her cats.

  • Licensed Mental Health Counselor
  • Master of Arts in Mental Health Counseling, Marist College
  • Bachelor of Arts in Psychology, SUNY Geneseo
  • Member of the American Counseling Association (ACA)
  • Middletown Office
BIO

Brianna earned her Bachelor of Social Work degree from Siena College and her Master of Social Work degree from Adelphi University. Throughout her education and early career, she worked with at-risk adolescents experiencing trauma and maladaptive coping as both a clinician and crisis interventionist. She later spent several years in emergency services, specializing in trauma-informed care for adolescents and adults. Brianna has extensive experience working with individuals struggling with trauma, anxiety, depression, mood dysregulation, self-esteem, and relationship challenges.

Brianna takes a strength-based, integrative approach to therapy, empowering clients to discover their own path toward healing and self-acceptance. She believes that while we cannot change the past, we can change our relationship with it. She is passionate about helping clients develop effective coping skills, reconnect with their inner resilience, and build lives that extend beyond surviving trauma.

Brianna believes healing is not only a journey of the mind, but a whole-body experience. She is a Registered Yoga Teacher (RYT-200) and thoughtfully incorporates mind-body practices into therapy to support nervous system regulation, mindfulness, and emotional awareness. She is also certified in Accelerated Resolution Therapy (ART), an evidence-based trauma treatment that helps clients process distressing experiences, and Ketamine-Assisted Psychotherapy (KAP), offering a holistic approach for individuals seeking deeper healing from trauma, depression, anxiety, and other emotional challenges. By integrating traditional psychotherapy with somatic approaches and specialized trauma treatments, Brianna helps clients create lasting, meaningful change.

Above all, Brianna is dedicated to creating a safe, compassionate, and authentic therapeutic environment where clients feel seen, supported, and empowered to reconnect with their truest selves.

Brianna resides in Orange County with her two rescue huskies. In her free time, she enjoys hiking, spending time in nature, painting, practicing yoga, and cooking while surrounded by music, friends, and family.

  • Licensed Clinical Social Worker, State of New York
  • Master’s of Social Work, Adelphi University
  • Master’s of Social Work, Adelphi University RYT-200
  • Ketamine-Assisted Psychotherapy (KAP) Certified, Journey Clinical
  • Accelerated Resolution Therapy Trained, Rosenzweig Center for Rapid Recovery
  • Middletown Office
BIO

Ashley received her Master’s Degree in Mental Health Counseling from SUNY New Paltz. While attending her graduate program, Ashley worked as a supervisor at a Crisis Intervention Program and interned at an Adolescent Partial Hospitalization Program, gaining valuable skills in crisis management and group therapy. Before joining Nourish Counseling, she spent several years working in a long-term outpatient care clinic specializing in children, adolescents and their families. Ashley has expertise in partnering with those suffering from depression, anxiety, trauma, family conflict, and personality disorders.

Ashley believes that each client is their own expert. She provides an integrative approach that focuses on both the thoughts and behaviors her clients may be struggling with in order to help them find balance and build resiliency. She works with clients in a person-centered and skill building approach to help determine and reach their own individual goals. Following a Dialectical Behavioral and Cognitive Behavioral Therapy approach, she encourages and supports clients to reach their full potential.

Ashley lives in Middletown, NY with her husband and a very loved dog. She enjoys family time, cooking, and trying new things whenever possible.

  • American Counseling Association
  • Middletown Office
BIO

Amanda is a Certified Clinicial Trauma Professional with a deep commitment to guiding clients through their healing and discovery. She believes that you are the expert of your own life, and she is dedicated to building a safe, collaborative space where you feel both validated and motivated for change. 

Amanda specializes in treating those with Complex Trauma, Grief and Loss, Anxiety and Depression, Chronic Illness, Infertility, Infant/Pregnancy Loss, Women’s Health and Neurodivergent Disorders. She works with individuals aged 5 and up. 

Amanda’s unique, holistic approach to psychothreapy is rooted in evidence-based practices and tailored to fit your specific clinical needs. She seamlessly integrates practices like mindfulness and meditation with powerful theraputic modalities, including Accelerated Resolution Therapy (ART), Dialectical Behavior Therapy (DBT), Cognitive Behavioral Therapy (CBT), Motivational Interviewing, and Internal Family Systems Therapy. 

After gaining experience in Baltimore – including intensive work in Residential Foster Care and as a Medical Social Worker – Amanda has been settled back in her home, the Hudson Valley. She enjoys cooking, reading and spending time with her husband and two young daughters. She has journeyed with cleints for nearly 5 years at Nourish and is now ready to partner with you!

  • Cornwall Office
  • Middletown Office