Healthy Breakfasts on the Go

Breakfast really is the most important meal of the day – that’s not just an old wives’ tale. But, it can be the most challenging meal of the day as we are struggling to get ourselves ready for work, get our kids ready for school, maybe squeeze a workout, or leave earlier to drive the carpool. With everything that we have going on in our busy lives, it can be asking a lot just to eat breakfast let alone make it a healthy one.

Why is Breakfast So Important?

As the first meal of the day,  breakfast literally breaks our fast from the night before while we were sleeping. Once we wake up, if we go too long before we eat, our bodies begin to go into a fight or flight stress response and starvation mode. This elevates the levels of cortisol, our stress hormone, in our bodies. Since our cortisol levels are naturally at their highest in the morning anyway, elevating them further this way ensures that your stress hormone levels will be higher than they should be for the rest of your day. Eating within an hour of waking up will prevent this stress response from occurring.

Breakfast is the fuel for our bodies to start our day. Think of it like this: your body, having healed and rejuvenated all night long, is like a nice new car with an empty gas tank in the morning. You wouldn’t put sludgy cheap fuel into your brand new shiny car, right? Likewise, you don’t want to put junk food into your body to fuel your morning. A healthy, balanced breakfast consists of a lean protein and a complex carbohydrate. You can add a healthy fat in there for bonus points as well. The complex carbohydrate is burned for energy but it is absorbed as a slower rate than a simple carbohydrate like a donut or sugary cereal. This slower absorption rate give you even levels of energy throughout your morning and doesn’t spike your blood sugar like a simple carb would. The protein further slows this absorption and provides fuel on it’s own as well. The combination of fiber in your complex carb and protein will leave you feeling fuller longer. A healthy fat added to the mix provides brain food to keep you on top of things as you start your day.

Healthy On-the-Go Breakfast Ideas

So now that I’ve bored you with the science, here are some suggestions for healthy breakfasts on the go!

  • Whole grain waffles (I recommend these waffles) with all-natural, no added sugar nut butter (like Teddie). Sprinkle them with some cinnamon or cocoa powder for more of a treat or top them with half a banana or sliced apple.
  • Whole grain toast with low-fat cheese or hummus and half an avocado
  • Smoothie made with plain, low-fat yogurt, 1/2 cup of fruit, and 1 cup of spinach. If you like to add protein powder, I recommend this protein powder as it also contains additional vitamins and minerals and is a clean protein.
  • Fried egg folded up in a slice of whole grain toast
  • A banana and nut butter rolled up in a whole wheat wrap or lavash
  •  Egg muffin cups
  • Baked oatmeal muffin cups
  • Overnight oats
  • Coffee Smoothie –  1 cup cold brew or iced coffee, 1/2 cup milk of choice, 1/2 frozen banana, 2 scoops vanilla protein powder, blend and enjoy!
  • Whole grain toast with low-fat ricotta cheese and sliced apple sprinkled with cinnamon
  • 2 hard boiled eggs and a slice of whole grain toast and a piece of fruit
  • Savory quinoa and egg jar – pre-prep a big batch of quinoa and dish it into jars (1/2 cup serving) with whatever veggies you’d like and store in the fridge. In the morning, fry up an egg quickly and toss it in the jar to enjoy on the go. Or prep the whole thing in advance, microwave it for a minute, then go!

 

Got any favorite healthy breakfasts you take on the go? Feel free to share them in the comments!

Egg Muffin Cups

These egg muffin cups are super popular in the online healthy recipe world right now and for good reason – they’re a great way to get your healthy breakfast on the go!

Ingredients:

  • 12 eggs
  • 1/2 cup milk of choice
  • 1/4 tsp salt (to taste)
  • 1/4 tsp pepper (to taste)
  • 1 1/2 cups spinach
  • 1/2 cup shredded, low-fat cheese of choice

Instructions:

1. Preheat oven to 350 degrees F. Grease muffin tray with coconut oil or spray with cooking spray.
2. Beat eggs, milk, salt, and pepper in a large bowl.
3. Stuff muffin cups with spinach evenly. Pour egg mixture over spinach until cups are 3/4 full. Top with cheese.
4. Bake egg cups for 20-25 minutes until eggs are cooked through. They will puff up while baking and then deflate a bit.

Serve hot and fresh out of the oven or store them in the fridge and reheat them throughout the week for breakfast on the go. These also freeze very well!

egg cups