Munk Pack Apple Oatmeal and sliced apple

Sustained Energy Breakfast Munk Pack

Choosing A Breakfast With Sustained Energy

Do you eat breakfast and find yourself hungry soon after? You’re not alone, but the good news is that incorporating certain superfoods into your morning routine makes all the difference. Swap out the artificial sugar and preservative-filled culprits for a balanced breakfast with real ingredients to help keep you feeling full and energized!

Sustained Energy Breakfast Oatmeal


It should be no surprise that we’re huge fans of oatmeal, but we’re not just going to tell you to eat something without explaining why. We’re better than that! Here’s the deal: oatmeal is high in fiber, so you feel full without eating a lot of it. Unlike simple carbohydrates that get digested quickly and cause your blood sugar to spike, oatmeal is a complex carb that is digested slowly. As a result, the sugar is absorbed into your bloodstream at a much slower rate, so instead of feeling a quick boost of energy, oatmeal provides sustained energy that will keep you fueled for a longer period of time. When you eat nourishing foods like oatmeal in the morning, you reap the benefits of breakfast and can make smarter decisions come lunch and dinner.

WHERE YOU CAN FIND IT: We add oats into all of our products! Rolled oats with whole grains are the base of all of our Oatmeal Fruit Squeezes and our high-quality Protein Cookies are made with oat flour and oat fiber.

Sustained Energy Breakfast Quinoa


Quinoa (pronounced “keen-wah”) is awesome because it’s actually a seed, so even though it cooks and tastes like a grain, it’s safe for those who are allergic or sensitive to gluten. We love it because it’s plant-based and is considered a complete protein, which means it contains all nine of the essential amino acids your body needs. Just one cup of quinoa will supply you with eight grams of protein, so it’s a no-brainer to add this simple ingredient into the mix for a more nutrient-dense breakfast.

WHERE YOU CAN FIND IT: Enjoy quinoa in our Apple Quinoa Cinnamon and Maple Pear Quinoa Oatmeal Fruit Squeezes.

Sustained Energy Breakfast Flax Seeds


If you haven’t added flax seeds into your diet yet, you’re missing out. These tiny seeds may not look like much, but don’t let their size fool you. They are good sources of fiber and one of the best plant-based sources of omega fat, but that’s not all! They are also packed with folic acid and a variety of minerals, such as potassium, calcium and magnesium. Try adding flax seeds in a smoothie, plant-based yogurt, breakfast cereal, or your morning oatmeal.

WHERE YOU CAN FIND THEM: Ground flax is an ingredient in all of our Oatmeal Fruit Squeezes. (Pro tip: Grind up your flax seeds so that you can better absorb all their nutrients.)

Sustained Energy Breakfast Chia Seeds


Like flax seeds, chia seeds are tiny in size but big in nutrition. Chia seeds are rich in antioxidants and fatty acids, but the goodness doesn’t stop there; just a one ounce serving (approx. 2 tablespoons) will provide you with 4 grams of protein, 11 grams of fiber, plus a variety of vitamins and minerals like vitamin B, D and E, calcium, magnesium, iron, and zinc. Iron is essential in transporting oxygen throughout your bloodstream, so when you don’t have enough of it you may feel like you need a nap because your body is working harder to get the oxygen it needs.

Because these little nutritional powerhouses have such a great protein, fiber and fat ratio, they get digested slowly to release energy at a slow and steady rate, which helps regulate your blood sugar and insulin levels.

WHERE YOU CAN FIND THEM: Chia seeds are mixed into a delicious combination of peach and vanilla in our Peach Chia Vanilla Oatmeal Fruit Squeeze!

Sustained Energy Breakfast Fruit


When you’re looking for sustained energy, you should be mindful when adding fruit to the mix because only certain fruits fit the bill. This is because a lot of fruits are composed of simple carbs and break down to sugar quickly, which then causes a spike in your blood sugar levels and only gives you a quick boost of energy. This doesn’t mean that fruit is a no go though!

Raspberries and blueberries are low-carb and are great sources of soluble fiber, so they get digested slowly. Apples, bananas and peaches are higher in carbs but are also rich in fiber, so they work together to help keep you fueled for longer. Coconut also deserves a special mention because it doesn’t raise your blood sugar and it contains fatty acids that help your body convert food to energy more efficiently.

WHERE YOU CAN FIND THEM: You can find at least one of these yummy fruits in any of our Oatmeal Fruit Squeezes! See below for a full list!

Enjoy Apple In These Oatmeal Fruit Squeezes:

Apple Quinoa Cinnamon

Blueberry Acai Flax

Maple Pear Quinoa

Raspberry Coconut

Peach Chia Vanilla

Enjoy Banana In These Oatmeal Fruit Squeezes:

Blueberry Acai Flax

Raspberry Coconut

Enjoy Raspberry In These Oatmeal Fruit Squeezes:

Raspberry Coconut

Enjoy Blueberry In These Oatmeal Fruit Squeezes:

Blueberry Acai Flax

Enjoy Peach In These Oatmeal Fruit Squeezes:

Peach Chia Vanilla

Enjoy Coconut In These Oatmeal Fruit Squeezes:

Raspberry Coconut

*Bonus* Coconut is also an ingredient in our Coconut White Chocolate Macadamia Protein Cookie!

Sustained Energy Breakfast Macadamia Peanut


Nuts are a great snack for anytime of the day, but they are especially perfect for breakfast because they are high in fat, fiber and protein, which all work together to provide you with sustained energy. Peanuts and macadamia nuts contain niacin and magnesium, which help your body convert food into energy. When you don’t include enough magnesium in your diet, your body requires more energy for simple tasks, which makes you feel tired quicker than you should.

WHERE YOU CAN FIND THEM: Peanut butter is the first wholesome ingredient in all of our Protein Cookies! We also include peanuts in our Peanut Chocolate Chip Protein Cookie and macadamia nuts in our Coconut White Chocolate Macadamia Protein Cookie for a delicious crunch. And all our cookies are gluten free!

Hungry for more? Our tips for a healthy breakfast on the go  explain easy ways fuel your mornings with foods that taste good and make you feel great.