Quick and Healthy Breakfasts

You know that breakfast is important. Scientific studies suggest that eating a healthy breakfast may improve your performance at work and school and reduce your chances of obesity and certain chronic diseases. A 2013 study from the Harvard School of Public Health, for example, suggests skipping breakfast may increase your risk of heart disease. Just knowing the importance of a healthy breakfast isn’t enough. For most people, the issue on weekdays is finding time to make and eat breakfast after hitting the snooze button on your alarm, spilling coffee on your clothes, getting distracted by cat pictures when doing a quick check of e-mail, or hunting for misplaced car keys. Even if you don’t have time for a cooked breakfast, you don’t need to eat an artery-clogging breakfast pastry or skip breakfast entirely. Below are several quick, healthy, no-fuss, no-mess breakfast options you can eat on the run.


Breakfast Nutrition 

Breakfast traditions vary tremendously. The French have their croissants, the Japanese, rice and miso soup, the Chinese, dumplings or noodle soup,  and the British, a cooked breakfast including sausages,  bacon, mushrooms, cooked tomatoes, and black pudding. You can eat almost any food you enjoy for breakfast as long as it contains a balance of lean proteins and good carbohydrates such as whole grains or fresh fruits or vegetables. Most adults should aim to consume 350 to 500 calories or approximately 25 to 35 percent of their total daily calories at breakfast, including at least 15 to 20 grams of protein. Avoid refined carbohydrates and sugars, as they give a quick energy surge followed by a sharp energy drop just when you need to be alert and attentive at work or school.



The original convenience food, the sandwich, was named after an eighteenth-century nobleman, John Montagu, the fourth Earl of Sandwich, an avid gambler who would have his servant bring him meat layered between two slices of bread so he could eat dinner without interrupting his card game. Make your own healthy breakfast sandwiches at home with whole grain or multi-grain bread or pita, filled with proteins such as hummus, nut butters, cheese, meat, or eggs. If you grab breakfast sandwiches at a local drive-through, check nutritional information online to find healthy choices. 



With 80 calories and 6 grams of protein, eggs are breakfast standards in North America and Britain. For an instant healthy breakfast, prepare hard-boiled eggs at night and just peel and eat two for breakfast along with a piece of fresh fruit. Hard-boiled eggs will last for up to a week in your refrigerator, so you can make a batch on Sunday night and have an instant breakfast ready for busy weekdays.


Smoothies and Shakes 

Smoothies and shakes make a perfect no-mess, on-the-go breakfast. Before you go to bed, you can make a traditional smoothie in the blender with fruit, ice cubes, and protein powder and then store it in the refrigerator overnight. Another option is tossing ice cubes, protein powder, soy or skim milk, and perhaps fruit juice into a tumbler or water bottle and shaking for an instant breakfast. Combine your morning caffeine with your breakfast protein in a delicious mocha shake by adding a cup of cold coffee, ice-cubes, two scoops of chocolate- or carob-flavored protein powder, and skim or soy milk to a tumbler and shaking vigorously. For extra fiber and omega-3s, add ground flax seeds to your shake or smoothie.


Fruit, Nuts, and Cheese

Two ounces of cheese will supply 10 grams of protein. Try hard cheeses on  apple or pear slices for a refreshing start to your day. If you’re having the sort of morning where even slicing fruit and cheese will make you late, keep around individual packets of string cheese and small sandwich bags filled with grapes or mini-carrots for a grab-and-go meal. Although nuts can be high in calories, in limited quantities they are a healthy quick breakfast or snack, with a half cup of raw almonds containing 10 grams of protein and close to your complete daily requirement of vitamin E and biotin.

Protein Bars

The ultimate in convenience food, protein bars can be stashed in your briefcase or glove compartment for a no-mess instant breakfast. Read nutrition information carefully, as many are filled with refined sugar and fat, and are no healthier than a piece of candy. The other problem is that because most meal bars are small and have only minimal amounts of fiber, they may leave you feeling hungry, leaving you susceptible to doughnuts or other unhealthy break room treats.  While not a perfect choice, a small stash of protein bars will help you get through the most hectic of mornings.

fruit bowl



⭐️Related Healthy Eating Articles:⭐️

 3 Easy Tips for Making Healthy Food Choices

Eating Right in the Fight Against Cancer

How Diets Should Really Work

Seven Things to Put in Healthy Salads

Are You Consuming More Calories Than You Think? - 5 Food Types to Check

7 Iron-Rich Foods to Boost Your Energy Levels

Reasons to Try Intermittent Fasting

10 Ways to Reduce Fat In Your Diet

Incredible Health Benefits of a Raw Food Diet

Seven Nutrients That Your Diet May Be Missing

Why We Should Eat Eggs Every Morning

The Importance of Eating Breakfast

Quick and Healthy Breakfasts

Is Your Breakfast Sabotaging Your Diet?

Five Reasons to Eat Brown Rice Instead of White

How Many Calories Do I Need to Eat?

7 Foods That Naturally Boost Fertility

Nutritious Foods for Your Colon Health

Should You Take Vitamins?

Why Eating a Mediterranean Diet is a Time-Tested Strategy for Better Health

Lose Weight Quickly with These Low Carbohydrate Dieting Tips

Could A Low Carb Lifestyle Be the Best Way to Achieve Your Weight Loss Resolution?

The Keto Diet: Does It Really Work for Weight Loss?

Healthy Eating: A Better Approach to Dieting than Cutting Calories

5 Whole Grains That Are Good For You

5 Easy Ways to Eat More Protein without Supplements or Powders

Congratulations on Your Low-Salt Diet

Is Sodium Bad for Your Health? The Salty Truth about Sodium and How It Affects the Human Body

7 Simple Ways to Add More Healing Foods to Your Diet

Could a Vegan Diet Give Your Immune System a Boost?

Six Ways to a Healthy Immune System

10 Easy Ways to Get More Benefits from the Vegetables You Eat

Nutrition for Beauty: 9 Essential Nutrients for Skin, Hair, and Nail Health

The Truth About Sugar in Fruits - Why Fruit Should Form a Part of Everyone's Diet

The Best Way to Eat Fruit

5 Power Foods to Get You Through Your Work Day

Foods You Should Eat to Increase Energy and Vitality

Clean Eating is Easier Than You May Think

Five tips to help you save on your food budget

Your Healthy Grocery List – Tips for Healthy Supermarket Shopping

How to Become a Raw Vegan in 5 Steps

Becoming a Vegetarian: What You Need to Know

12 Great High Protein Snacks to Satisfy Your Hunger and Help Your Diet

The Benefits of Herbal Tea

7 Healthy, All-Natural Alternatives to Sugar

Eat These 10 Foods to Boost Your Immune System

Health Benefits You Get When You Eat Fiber

Health Effects of Your Meal Frequency and Portion Sizes

Benefits of Lemons and Limes

Five Leafy Green Vegetables You Need in a Healthy Diet

5 Delicious Health Benefits of Greek Yogurt

Benefits of Going Organic: Why You Should Eat More Organic Food

Some Key Reasons Why People Fast

Food and Drink: 5 Easy Ways to Boost Your Brain Power

Exactly Why Processed Carbs Can Be Harmful to Your Health

Dietary Supplements: Who Needs Them and How to Choose

Why You Should Avoid Trans Fats

How to Quit Drinking Soft Drinks

Top 5 Nutrition Concerns for Diabetics

5 Factors That Cut Kidney Cancer Risk

Krill Oil vs. Fish Oil – Which Is Better for Your Body?

The Health Benefits of Krill Oil – Separating Fact From Fiction

Eat Your Way to Healthy Eyes This Spring

Juicing vs. Blending: What's the Difference?

Cow’s Milk Versus Soy Milk: How Do They Differ Nutritionally?

Healthy Oils for Cooking - Know Your Choices

Top Foods Rich in Vitamin C That You Can Include in Your Diet

The Top 5 Foods for a Cleansing Detox Diet

5 Ways That Red Wine Can Benefit Your Health

The Real Benefits of Acai Berries

Reasons to Consume Olive Oil

4 Great Ways to Use Olive Oil

6 Reasons Why Everyone Should Be Drinking Green Tea

Seven Reasons to Eat Dark Chocolate Every Day

Five Sources of Healthy Fat

10 Tips for Healthy Weight Gain

5 Health Benefits of Cinnamon

The Wonderful Health Benefits of Coffee

Seven Great Complex Carb Sources

6 Sources Known to Speed Up the Metabolism

Lemon Peels: 5 Surprising Benefits for Your Health

Manuka Honey: What Can It Do for Your Health?

4 Foods That Spell Bad News for Your Bones

The Health Benefits of Black Pepper


CLICK HERE To Discover The Easy To Make Smoothies For Rapid Weight Loss, Increased Energy & Incredible Health 


⭐️Related Links⭐️

Fat Loss Articles

Exercise Articles 

General Health Articles

120 Diet Tips🥗

75 Fat Loss Tips🍌

28 Fruits To Try🍎

12 Vegetables To Try🥦

12 Nuts & Seeds To Try🥜

8 Spices & Herbs To Try🌿