Everyone has those mornings when there just isn’t enough time to pour a bowl of cereal, let alone boil an egg. Put on a pot of oatmeal? Forget it! But here’s the thing: breakfast is an important meal. And when you skip it at home, it can be tempting to order dessert in disguise (aka a donut or muffin) to go with your morning coffee. So for those days when time gets away from you or you dive straight into a meeting-filled morning, it’s a good idea to have a nourishment backup plan.
Just Not Hungry in the Morning?
If you can’t stomach food in the morning, it may be a sign that you’re eating too many calories at night. Slowly start to shift your food intake to earlier in the day by including a small breakfast, and eating less at night. Gradually you’ll start to wake up peckish, which is a sign you’re on the right track.
14 Grab-And-Go Breakfast Ideas
Pick one of these options to fill the gap on your way into the office, and throw in a piece of fresh fruit mid-morning if your tummy starts to rumble after a smaller breakfast.
- Small nonfat latte (no flavored syrup or cream) + banana (200 cal, 10 g protein)
- 2 boiled eggs + 1 cup baby carrots (200 cal, 13 g)
- Nut bar (200 cal, 6 g protein)
- 100-percent veggie juice + small handful of nuts (270 cal, 8 g protein)
- Small handful of trail mix (200 cal, 6 g)
- Mozzarella cheese stick + 6 x 100-percent whole wheat crackers + handful of cherry tomatoes (200 cal, 11 g protein)
- Small bran muffin (300-400 calories, 6-10 g protein)
- Granola bar (made with few ingredients and less than 10 g added sugar per serving) + apple (200 calories, 6 g)
- 8-ounce low-fat chocolate milk (200 cal, 10 g protein)
- 1 ounce roasted chickpeas + small handful raisins (240 cal, 5 g)
- Bag of skinny popcorn and an apple (200 cal, 2g protein)
- 1-ounce squeeze pouch of nut butter + banana (295 cal + 7 g protein)
- ½ tub (8 oz/230 g) low-fat cottage cheese + 4 multigrain corn thins + 1 cup celery sticks (270 cal, 31 g protein)
- 6 oz tub Greek yogurt (nonfat, plain) + 1 cup blueberries (182 cal, 19 g protein)
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Tracy Morris
Tracy Morris is Fitbit’s Lead Nutritionist. With a master’s degree in nutrition and dietetics from South Africa, she’s also an Australian Accredited Practising Dietitian, and an international member of the Academy of Nutrition and Dietetics in the US. Over the past 20 years, Tracy's lived in five different countries, inspiring people around the globe to be healthy. She currently lives in sunny Sydney, Australia where she helps Fitbit fans around the globe live their best lives. When she’s not working, running after her three young kids, or practicing pilates, she can be found sipping pinot noir with her husband watching the sun set.
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