Health Advocate Blog

Ask a Health Advocate: What are some healthy grab-and-go breakfast choices?

According to the Mayo Clinic, adults who regularly eat a healthy breakfast are likelier to control their weight, eat more nutrients, and eat less cholesterol and fat. Of course, everyone’s schedules are hectic, and it’s easy to overlook breakfast when rushing to get out the door in the morning. Start your day on the right foot with these tips and recipes for a quick and healthy breakfast!

Plan ahead

The more you can plan ahead, the better. Simplify your meals to ensure that you stick to your breakfast routine.Try these ideas:

  • Granola and yogurt. If you know you the week ahead will be hectic, try making this granola over the weekend. It only calls for five ingredients and is sure to please even the pickiest eaters! (No time to make your own? Purchase granola at the grocery store; look for kinds that feature whole grains but not much added sugar.) Split the granola into individual servings and store each in its own baggie. All you’ll need to do for a balanced, healthy breakfast is grab one bag of granola and one yogurt from your fridge on your way out the door!
  • Fruit and an egg. Hard-boiled eggs are easy to cook ahead of time, plus they’re a very portable breakfast option! Click the link to learn how to make the perfect hard-boiled egg. In the morning, grab an egg and a piece of fresh fruit (like an apple, pear, orange, or banana) as you head out!

Create a balanced breakfast using pantry staples

Combine a few staple ingredients with fresh fruit or veggies to make a well-rounded and quick breakfast. Make sure your breakfast includes a little bit of protein to hold you over until lunch; peanut butter, yogurt, nuts or eggs are excellent options. Always include some fruit or vegetables for an added kick of vitamins and nutrients! Try these simple ideas for balanced breakfasts:

  • Whole wheat toast topped with peanut butter and banana slices. If you can’t wait for the toaster, an apple or banana with 2 tablespoons of peanut butter is also a great way to start the day.
  • Egg frittata stuffed with veggies. Whip up a delicious frittata that can last you a couple of days. Include your favorite colorful vegetables, such as red bell peppers and zucchini—try this easy recipe. Add a piece of fresh fruit and serving of whole wheat toast for a well-balanced meal.

Interested in changing up your breakfast routine? If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for help in planning easy, delicious, and nutritious breakfasts.

Have a question for a Health Advocate? Email, and your question may be the topic of an upcoming “Ask a Health Advocate” column!