Quick on-the-go breakfast ideas and simple steps to set you up for a healthy day

Martha M. Henze, MPH, MS, RDN - Registered Dietitian Nutritionist and Global Public Health Epidemiologist

If you need some inspiration for quick breakfast ideas on the go, check out the suggestions below including three simple steps to start your day off in a healthy way!

Quick breakfasts on the go are good ideas to help weight-loss success

Numerous studies demonstrate the importance of eating something in the morning in order to meet long-term weight loss goals. In addition, eating breakfast can prevent you from making unhealthy food choices or overeating later in the day due to extreme hunger and low blood sugar.

Follow these 3 simple steps to fuel your mornings

1. Organize your "tools" for breakfast success

Don't let good intentions for quick breakfasts on the go get stifled by a lack of an organized kitchen.

• Buy reusable breakfast (lunch) bags/boxes. Purchase at least two-one to take to work and one to have on hand at home as a backup.
• Organize your food storage containers. Check that each container has its own matching lid. Arrange using two organizers or boxes: one for lids and one for plastic containers so that they are easy to grab on a hectic morning.

2. Make a weekly grocery list of breakfast staples

• For quick accessibility, save your list to the MyNetDiary shopping list.
• Planning your grocery shopping to include a variety of food groups will help you consume a wider selection of nutrients. That way, your body and mind stay focused throughout your day.
• Choose foods from at least two food groups, preferably three, to help you eat a balanced quick breakfast on the go.

Grab-and-Go Grocery List for easy breakfast meal planning

Meat and meat alternatives-good sources of protein and iron

• Nuts (put 20 nuts in a container, the size of an Altoids box)
• Roll of deli meat, low-fat turkey, chicken, beef, or ham
• Hard-boiled egg
• Pre-packaged nut butter or portion two tablespoons of your own in tiny containers for a more economical option

Dairy or calcium-rich foods-good sources of calcium and vitamin D

• Pre-packaged string cheese
• Pre-cut slices of your favorite cheese (cheaper if you take the time to cut it yourself)
• Greek yogurt or low-fat yogurt
• Shelf-stable milk in individual containers
• Pre-packaged or homemade smoothie, made with low-fat milk, yogurt, and fruit

Fruit-good sources of vitamin A, vitamin C, fiber, and antioxidants

• Watermelon-cut up the night before and put in a small container so you just "grab and go" in the morning. Cantaloupe, honeydew, and pineapple are other great fruits to prep ahead.
• Berries-strawberries, blueberries, and raspberries tend to spoil quickly, so remember to eat those soon after purchasing.
• Bananas-are a healthy portable fruit and a good source of potassium.

Vegetables-good sources of vitamin A, vitamin C, fiber, and antioxidants

• Spinach-whether frozen or fresh, spinach is a healthy iron-rich vegetable to add to scrambled eggs or on toast spread with low-fat cream cheese and ham.
• Red, green, or yellow peppers, diced and then roasted or sautéed the night before, add a delicious crunch to a breakfast quesadilla.
• Avocados and tomato slices add color and nutrition to your egg sandwich made on a toasted, whole-grain English muffin.

Whole Grains- good sources of B vitamins and fiber

• Whole-grain tortillas for breakfast burritos
• High-fiber bagels topped with peanut butter, banana slices, and a drizzle of honey
• Whole-grain cereal with at least 3-5 grams of fiber per serving

3. Foods to prep the night before

Here are a few recipes that are great for prepping the night before.

Oatmeal

Make a big pot of old-fashioned oatmeal the night before, or use a slow cooker overnight. Steel-cut oats take about 30 minutes to cook and have an appealing grainy texture that has a good bite. In comparison, old-fashioned oats take about 15 minutes to cook and have 3-5 grams of fiber per serving. Make oats with half low-fat milk and half water to increase your calcium intake. You can reheat one portion in the microwave in the morning and spoon it into a thermos for a warm breakfast. Add a handful of nuts and dried fruits for a filling, high-protein breakfast. Sprinkle with wheat germ and chia seeds for extra omega-3 fatty acids.

Breakfast burrito

Sauté your favorite vegetables (onions, peppers, spinach, etc.) and add your favorite protein: leftover cooked meat, beans, ham or turkey pieces, feta cheese, sharp cheddar cheese, or tofu. Whisk two eggs per person and scramble with the vegetables and protein. Fill a whole-grain tortilla with the scramble, wrap in aluminum foil, and refrigerate. Reheat in the microwave the next day, and you're off.

Starting with just one small change in the morning can help put you on the road to good health for the rest of the day.

Quick on-the-go breakfast ideas from our Premium recipe collection

Overnight Oats with Chia Seed & Raisin
Quick & Easy Breakfast Tacos
Grilled Peanut Butter & Banana Breakfast Sandwich

Reviewed and updated by Brenda Braslow, MS, RDN, LDN, CDCES on December 28, 2021.

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Meal Planning & Diets->Breakfast

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