14 Healthy Grab-and-Go Breakfast Ideas

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.

  1. Small nonfat latte (no flavored syrup or cream) + banana (200 cal, 10 g protein)
  2. 2 boiled eggs + 1 cup baby carrots (200 cal, 13 g)
  3. Nut bar (200 cal, 6 g protein)
  4. 100-percent veggie juice + small handful of nuts (270 cal, 8 g protein)
  5. Small handful of trail mix (200 cal, 6 g)
  6. Mozzarella cheese stick + 6 x 100-percent whole wheat crackers + handful of cherry tomatoes (200 cal, 11 g protein) 
  7. Small bran muffin (300-400 calories, 6-10 g protein)
  8. Granola bar (made with few ingredients and less than 10 g added sugar per serving) + apple (200 calories, 6 g)
  9. 8-ounce low-fat chocolate milk (200 cal, 10 g protein) 
  10. 1 ounce roasted chickpeas + small handful raisins (240 cal, 5 g)
  11. Bag of skinny popcorn and an apple (200 cal, 2g protein) 
  12. 1-ounce squeeze pouch of nut butter + banana (295 cal + 7 g protein)
  13. ½ tub (8 oz/230 g) low-fat cottage cheese + 4 multigrain corn thins + 1 cup celery sticks (270 cal, 31 g protein)
  14. 6 oz tub Greek yogurt (nonfat, plain) + 1 cup blueberries (182 cal, 19 g protein)

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