Eating a healthy breakfast can be tricky, even when you have plenty of time to chop veggies, poach eggs, and make fresh cold brew coffee. When you’re in a rush, healthy options can quickly become an afterthought.
Still, having a nutritious breakfast can give you the energy, stamina, and focus you need to power through your day. Starting your day without it means you’ll probably run out of energy quickly, affecting your work and relationships. Essentially, a good breakfast sets a positive tone for the rest of the day.
If you want to kick off more days on a healthy note, try these simple tips for fitting in a nutritious breakfast, even when you’re pressed for time:
Firstly, prep your breakfast the night before or even a few days in advance. This way, when you wake up, it’s ready to go. Think along the lines of easy overnight oats, egg dishes, veggie-packed breakfast burritos, chia puddings, or even non-traditional breakfasts like sweet potatoes, quinoa, and stir-fry. You can also prepare several batches of smoothie ingredients and freeze them; just blend them with some liquid in the morning for an instant, tasty breakfast.
Another tip is to refrigerate or freeze multiple breakfasts ahead of time, so you can enjoy them as needed.
When eating at home or even sitting down isn’t an option, have healthier grab-and-go options ready. Check the nutrition labels on granola bars to find ones high in fiber and protein but low in sugar. Make a big batch of trail mix with nuts, seeds, and dried fruits for quick snacks and breakfasts. Squeezable yogurt packs can also be handy. And when in doubt, bananas, apples, oranges, and pears are easy to eat on the go.
If you’re one to grab a muffin with your coffee from your favorite café, do a little research beforehand. Check the calorie counts on menus or websites to make sure you’re choosing something healthy (spoiler: donuts, muffins, and scones often don’t make the cut). More and more places now offer gluten-free, dairy-free, nut-free, and generally healthier options to cater to health-conscious customers.
Above all, stick to real food. You’ll stay fuller longer and have more energy.
If you find yourself frequently running out of essentials like almond butter, oatmeal, or nuts, consider buying in bulk. This way, you’ll always have good breakfast options on hand and can save money and time by making larger batches.
If you have kids who can whip up simple meals or colleagues interested in healthier eating, take turns making breakfast for everyone. This way, you’re only responsible a couple of days a week, and you can focus on making great, healthy breakfasts for the group. On the other days, just enjoy.
Meal delivery services are also a fantastic option, bringing healthy, delicious food right to your door. These services are becoming more affordable and offer options tailored to various diets, allergies, and preferences. Freshly is one of my personal favorites, offering a wide range of healthy, pre-made breakfast foods. Many of these services let you try them out temporarily to see if they suit your lifestyle.
Lastly, five minutes can go a long way. In just five minutes, you can make oatmeal, cook eggs, blend a smoothie, or wash some berries to add to Greek yogurt. Once you realize how much you can achieve in a short time, it’ll motivate you to get out of bed.
Some people believe skipping breakfast can help with weight loss, or they think they don’t need to eat until noon. However, having breakfast is linked to healthier habits, better productivity, and feeling good overall. You don’t need an hour to make an elaborate meal—just prepare ahead, get some help, use your freezer, and start your day off right.