Tips for Quick and Easy Breakfasts When You Have MS

If you're someone who always skips breakfast and you have MS, consider trying these quick, easy, and tasty strategies to make breakfast a more regular part of your day, and make sure you're meeting your daily nutrition needs.

• Complex Carbohydrates These nutrients are found in whole grains, beans and legumes, colorful fruits, and vegetables.

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   Tip: The developers of the MIND diet specifically identified leafy greens and blueberries as foods that support brain health, which is important for MS.
• Proteins You can get your morning protein fix from eggs, Greek yogurt, milk or soy milk, tofu, tempeh, nuts, nut butters, and seeds.

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• Heart-Healthy Fats Avocados, fatty fish, nuts, and seeds are great options.

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• Calcium Help meet your daily calcium needs by drinking low-fat or skim milk. Tip: If you abstain from dairy for any reason, make sure that your alternative is fortified with calcium and vitamin D.
• Folate Start your day by working folate-containing foods like leafy green vegetables, folic-acid-fortified cereals, wheat germ, and avocado into your breakfast menus.

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• Iron Fortified breakfast cereal, tofu, quinoa, sardines, beef, and leafy greens like spinach are all sources of iron.

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If you have MS, consider giving one of these simple and speedy breakfast ideas a go:

Smoothies Blend together colorful berries, frozen banana chunks, leafy greens, Greek yogurt, chia seeds, nut butters, and milk or a fortified dairy alternative. To make it easier, prep beforehand by putting your favorite ingredients in a resealable bag, date it, and store it in the freezer until it's smoothie time in the morning.

Whole Grains Prepare a whole grain such as oatmeal or quinoa with milk, or part milk and part water. Serve it with berries and walnuts for flavor and a nutrient boost. You can make a pot of whole grains in advance, store in the fridge, and heat up a portion in the morning.

Toast With Avocado or Guacamole Buying prepared guacamole will save you time. For protein, add cottage cheese, eggs, or smashed chickpeas.

Breakfast Sandwiches There's more than one way to whip up a breakfast sandwich:

• Scrambled eggs or tofu with leafy greens, bell peppers, and onions
• Egg salad sandwich or tofu salad sandwich
• Peanut butter and jelly. Tip: When made with whole wheat bread, this old-school favorite is easy to make, travels well, and makes for a balanced breakfast. And for a change of pace, replace the jelly with a sliced banana.

If you prefer to get a head start on breakfast, you may wish to try a make-ahead breakfast:

• Repurposed Leftovers If you like savory foods in the morning, consider a repeat performance of last night's dinner. For example, baked sweet potatoes topped with sauteed greens and an egg would be a colorful way to start the day. Or if you have leftover salmon, add it to scrambled eggs or scrambled tofu, or include it in a sandwich.
• Baked Mini Frittatas or Egg Muffin Cups Use a muffin pan to prepare your favorite frittata recipe, and enjoy them throughout the week.
• Breakfast Quesadillas or Taco Fillings Prepare the fillings for these dishes in advance. You could include eggs, tofu, tempeh, beans, and lots of colorful vegetables. In the morning, heat a tortilla, and add the fillings.
• Overnight Oats To make overnight oats, simply soak oats in water, milk, or some other liquid overnight in the refrigerator. There are lots of overnight oats recipes out there for dressing them up. Using milk or yogurt provides a boost of protein — and be sure to add fruit, nuts, and seeds for texture, fiber, and more nutrients.

But knowing what to make, having the ingredients on hand, and in some cases preparing in advance, will help. And the following strategies can stop MS symptoms from derailing your breakfast:

Write Down 3 to 5 Quick and Easy Breakfasts That You and Your Family Enjoy

Once you've selected some go-to meals, make a list of all the foods required to make them. Display your list on the refrigerator, on a bulletin board, or wherever it will be easy to see. Whenever items get used, add them to the grocery list to be replaced to ensure you always have what you need in the house.

Simplify Breakfast Time

Look for breakfast dishes that take 30 minutes or less to make and require very few ingredients. Or make it in advance so all you have to do is reheat or toss prepared ingredients in the blender. Tip: If you like to use a slow cooker or pressure cooker, find breakfast recipes that utilize these time- and energy-savers.

Have a Backup Plan

Life is busy, schedules change, and MS symptoms can show up and zap your energy when you least expect it — so plan for it by keeping some foods that require little to no preparation, such as dry cereal or toast, on hand. It’s also a good idea to have some go-to sources of protein, like hard-boiled eggs, nut butters, Greek yogurt, and cottage cheese.

Meal planning is simply anticipating your needs in advance and developing a strategy for what to do when the inevitable happens. Do your best to keep your backup plan simple.

If you find yourself skipping breakfast because of a diminished appetite, be sure to share this with your doctor.

And if MS is creating roadblocks that make it challenging to navigate your kitchen easily, consider asking your doctor for a referral to an occupational therapist (OT).

For any nutrition-related questions, your doctor can refer you to a registered dietitian.

• Including breakfast as part of your daily routine is crucial for those with multiple sclerosis, as it provides key nutrients and can positively impact energy levels, heart health, and brain function.
• Preparing quick and nutrient-rich breakfast options, such as smoothies with preprepared ingredients or overnight oats, can help make breakfast manageable despite MS-related fatigue.
• Keeping a list of favorite easy meals and necessary ingredients visible helps ensure you’re prepared and reduces the likelihood of skipping breakfast due to low energy or grocery shortages.
• For anyone dealing with reduced appetite or difficulty preparing meals due to MS, consult a healthcare professional for guidance, and consider an occupational therapist for kitchen accessibility strategies.