Balanced Grab & Go Breakfast Options
June 2, 2025
During the hustle and bustle of the work week with busy schedules and mornings that are fast-paced, it can be difficult to get the nutrients you need to start the day. Breakfast is often skipped or less-nutrient dense options, like grabbing a pastry from the coffee shop, can seem more convenient. Having a balanced breakfast does not have to mean waking up early to cook and prep. Here are some convenient options that will support your nutrition goals without having to change your routine.
*The key factors to focus on are complex carbs, protein, heart healthy fats, and color (fruit or veg)
Overnight Oats
Ingredients:
1/2c Oats
1/2c Greek Yogurt
1/2c milk (I use almond)
1c berries (or your favorite fruit)
1T chia seeds
1tsp vanilla extract
1T maple syrup (can swap out for honey)
Dash of cinnamon
Optional: almonds, granola, or additional toppings
How to make it:
Combine the oats, yogurt, milk, berries, seeds, vanilla extract, maple syrup and cinnamon in a mason jar.
Shake it up and put it in the refrigerator and let it sit for ~8 hours
In the morning add your toppings, usually I like to add 2T of almonds
Green smoothie
Ingredients:
1/2c Greek yogurt
1-2 scoops protein powder (I like the Vanilla one from Orgain)
1c Spinach
1 Banana
1T almond butter
1T chia seeds
1/2c milk (I use almond)
Options for making ahead of time:
Use a single serving blender cup and combine the ingredients the night before, then in the morning at ice and blend
Prep a few servings of the smoothie ahead of time, pour into an ice cube tray, and freeze. In the morning, blend 2-3 smoothie cubes with an additional splash of milk.
Peanut Butter Banana Toast
Ingredients:
1sl Whole Grain Toast
1-2T peanut butter (or your favorite nut butter)
1 banana, sliced
Optional: drizzle of honey
This is one that is not necessarily prepped ahead of time, but it is super quick to prep in the morning. Although it is easy to make, it still has all of the recommended nutrients to start the day.
The main takeaway is, breakfast does not have to be gourmet or take a long time to prep in order to get in your daily nutrients. Having a nutrient-dense breakfast to start your day can help start your metabolism, prevent cravings and crashes later in the day, and is an opportunity to get in additional fiber and protein to meet your daily totals. Starting the day with complex carbs, protein, heart healthy fats, and fruits/veggies can help set the tone to have you feeling good for the rest of the day!
