5 Foods for Healthier Breakfasts On The Go


Breakfast has earned its reputation as the most important meal of the day.

It's a chance to start your morning off on the right foot. Research shows that breakfast eaters are more likely to get key nutrients in their diets and to lose weight and keep it off.

But if you're not careful, what you think is a healthy breakfast could be a sugar bomb and leave you hungry soon after you eat.

So here we have...

Healthy Breakfast Ideas

Having a busy morning and finding yourself rushed to pick out breakfast? Looking for some simple, easy breakfast options? Cut down on stress and increase nutritional benefits by reaching for these healthy breakfast ideas! 

➊ Choose Naturally Sweet Fruit

Fruit is a healthy way to get complex carbs. Although fruits are rich in natural sugars, they're considered complex carbs — not simple carbs — because they contain dietary fiber. Fiber passes through your system mostly undigested but still helps your digestion. It also makes you feel fuller and less hungry later.

➋ Plain Greek Yogurt

Due to the protein and fat composition, Greek yogurt can help you stay full for longer periods of time. it’s an excellent source of healthy fat and calcium, and sports 1.5x - 2x times as much protein as regular yogurt. Adding chia seeds, a powerful superfood that is loaded with antioxidants, fiber, and protein, to your Greek yogurt can improve nutritional benefits and satiety for this easy, on-the-go breakfast option! 

➌ A breakfast superhero: Avocado.

Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals. They're also rich in healthy fats, and... ahem... delicious!

➍ Oatmeal

Oatmeal is rich in fiber, which helps you stay full for longer. It eases insulin response and improves your gut health while being a great source of vitamins B and E and minerals such as magnesium. Use a lower calorie option like almond milk instead of milk, high in fat and calories, for a macro-friendly option! 

➎ Berries

Berries are delicious antioxidant little bombs. Blueberries, raspberries, strawberries, and blackberries. Whichever. They're as good as a fruit can get.

They're low in sugar and high in fiber. Berries are also packed with anthocyanins (a specific antioxidant), which protect your heart and may help you age better.

So, make sure to start your day the right way by fueling your body with healthy and nutrient-dense foods.

➎ Protein Bars

High in protein, ranging anywhere from 10g-30g of protein and from keto to vegan, there’s a wide variety of protein bar flavors and brands to try and expand your options. Easy to find and to take on the go, you can locate them at your local gas station or grocery store! 

➎ Steel Cut Oats

Steel-cut oats contain beta-glucan, which in studies has shown to increase satiety (make you feel full longer) (2). Add fruit (fresh or dried fruit like cranberry) on top, nuts, nut butter, or honey for additional flavor! 

➎ Omelets

A high protein breakfast option, omelets can be flavored by preference. Some people prefer veggies, like bell peppers (red peppers are my favorite), onions, and mushrooms, while others like to add chunks of deli meat and sprinklings of cheese. 

➎ Sous Vide

This helps reduce the amount of fat and salt in the cooking process, with vitamins and nutrients being better retained, and therefore making it a healthier option. 

➎ Granola

Add to Greek yogurt or a smoothie for a tasty treat! 

➎ Overnight Oats

This is a great make-ahead breakfast meal prep option! There are a wide variety of flavors ranging from brownie batter to vanilla cold brew to strawberry protein overnight oats. It’s easy to prep this recipe the night before so the oats have time to soak and be ready to eat in the morning. Protein powder can also be added to gain an extra kick of protein for your macro goals! 

➎ Veggies

Don't laugh. I eat a cup of frozen veggies for breakfast that I use to cook. I use them for a variety of options! I put them in tortillas to make a breakfast burrito, I mix in veggies, like zucchini and bell peppers, with my omelets to increase low-calorie volume and therefore make me feel fuller for longer, I add them to a breakfast bowl (with eggs, potatoes, toast, quinoa, whole grains, etc) to make a filling combo of foods to satisfy me for hours! Veggies are a perfect way to eat high-volume foods with lower calories!

➎ Apple

Pick it up and go! No prepping required. 

We’ve all heard the expressions, “An apple a day, keeps the doctor away.” Well, it’s true! Apples are rich in polyphenols which in a recent study has shown that apple polyphenols regulate fat metabolism in healthy subjects with relatively high body mass index (1).

➎ Breakfast Burritos

Whether pre-made ones found in the frozen food section at your local grocery store or one you’ve made yourself before heading out, breakfast burritos can be great on-the-good food. When made at home, you can control what goes into your breakfast burrito, as well as the macros and calories. Options like adding protein (breakfast sausage, beans, chicken, etc), veggies (onion, mushroom, bell peppers, etc), cheese, sauces, salsa, whatever floats your boat! 

➎ Sweet Potato

Boil a batch the night before or nuke it in the microwave before you leave! Add nut butter or margarine and have on-the-go! Sweet potatoes are rich in antioxidants that protect your body from free radicals, as well as fiber and antioxidants that promote gut health (3,4,5,6). A healthy breakfast on the go! 

➎ Scrambled Eggs

Quicky scramble eggs, add cheese or veggies if you’d like, place it in a container and go on your way! Eggs are a nice addition to your protein intake for the day! 

➎ Parfait

Use Greek yogurt for an option with fewer calories and that’s higher in protein. Add granola and fruit and voila! A yummy, on-the-go option! 

➎ Almond Butter

Add this to anything--a banana, apple, toast, oatmeal, smoothie---and you’ll get a nice burst of protein, fats, and calories to energize and fill you up for hours! 

➎ Peanut Butter

Same as almond butter, add this to anything--a banana, apple, toast, oatmeal, smoothie---and you’ll get a nice burst of protein, fats, and calories to energize and fill you up for hours! 

➎ Avocado Toast With Egg

I’m a sucker for avocado toast myself, especially with Everything But The Bagel seasoning on top with squeezed lemon juice and a dash of red chili pepper flakes and I’m a goner! This is one of my favorite brunch options because it's so satisfying and easy to make! Add an egg (to your cooked preference) on top to create a yummy combination with added protein!

Breakfast Sets Your Day Up To Win On Your Diet

In my opinion, breakfast is the best way to start your day on the right foot. Having a plan for the day, what you’re going to eat for breakfast, for example, is a beneficial way to decrease stress at the start of the day and set off with a decent calorie and protein intake. 

Why You Should Meal Prep Breakfast

A majority of people are rushed in the morning. Tasks like taking out the dogs, getting the kids ready for school, getting yourself ready for work, making breakfast, and getting everything together can take up quite a bit of time in the morning. This can be especially so if you prioritize sleep and don’t give yourself enough time in the morning to get ready! 

Meal prepping breakfast can take off a good portion of stress at the start of your day. Breakfast is already done and made, all you have to do is take it with you on the way to work! 

Planning Breakfast Around Your Macro Goals

I recommend prepping your breakfast so that it sets up your day to meet your macro and calorie goals. Starting the day off with at least 20g of protein is recommended to start off strong to meet your protein goal for the day. 

Breakfast Options That Are Bad For You

Some breakfast food options have higher calories or contain more carbohydrates and fat than what you want

  • Bagels (Usually just carbs, lean towards brands like Dave's Killer Bread that are lower in calories and higher in protein than a normal bagel)
  • Parfait (I.e. McDonalds)
  • Granola Bars (usually overly sweetened, higher in calories and doesn't fill you up!)
  • Waffles (sugar, sugar, sugar! Make protein waffles/pancakes for a healthier, macro-friendly option!)
  • Chocolate chip breakfast cookies (unless you cut out a ton of sugar, this food is mainly just that--sugar and calories)
  • Pop-Tarts (tons of sugar and doesn't fill you up)
  • English Muffin (egg muffins from McDonald's contain a lot of saturated (unhealthy fat). Make a clean, at-home macro-friendly option to control the ingredients!)
  • Cream Cheese (Fat and calories, have in small portions rather than slather it on your foods)
  • Maple Syrup (tons of sugar, buy the all-natural maple syrup with no-added-sugar and it's already super sweet! Have in smaller portions to control calorie-intake)
  • French Toast (lots of carbs, use Dave's Killer Bread as a macro-friendly option and make sure you track what you eat!)

My Favorite Low Carb Breakfast Options

Here are my favorite go-to breakfast recipes, perfect during the weekdays when you're busy! A few of these recipes give you multiple servings and provide for the next day's breakfast to decrease time on meal prepping. Give them a try!

  1. Spinach-Mushroom Scrambled Eggs
  2. Mini Ham + Cheese Quiche
  3. Bacon ‘n’ Egg Bundles
  4. Mediterranean Omelet
  5. Summer Breakfast Skillet
  6. Feta Asparagus Frittata

Sources

  1. https://pubmed.ncbi.nlm.nih.gov/17898508/
  2. https://pubmed.ncbi.nlm.nih.gov/19753601/
  3. https://pubmed.ncbi.nlm.nih.gov/23784800/
  4. https://pubmed.ncbi.nlm.nih.gov/20629859/
  5. https://pubmed.ncbi.nlm.nih.gov/15030203/
  6. https://pubmed.ncbi.nlm.nih.gov/20509611/