5 Healthy On-the-Go Breakfasts

Breakfast is a notoriously tough meal for people. Many simply don’t have time for it as they’re rushing to get out the door each day. Others just aren’t hungry in the morning and see breakfast as an optional meal.

But getting in a quality breakfast can set the tone for your entire day — it can help prevent that midmorning crash, and possibly even poor choices later in the day. For many of us, knowing we’ve already had a win (eating a good breakfast!) makes it easier to say yes to the healthier options later and resist temptation when it inevitably creeps up.

So, what does a healthy breakfast look like? A nutritious, filling breakfast ideally includes these three things:

1. Quality protein (such as pasture-raised eggs, Canadian bacon, full-fat Greek yogurt, or whey protein powder)
2. Fiber-rich carbohydrates (such as raw oats (gluten-free preferred) or fresh or frozen fruits and vegetables)
3. Healthy fat (such as nuts, seeds, nut butter, quality oils (such as olive, coconut, or avocado), or organic grass-fed butter)

If time in the morning is a struggle for you, try these five different options for healthy breakfasts that you can take on the go and that either require minimal cooking or only a little effort to prep ahead.

These recipes provide a lot of room for flexibility, too. If your flavor preferences are different from what’s listed below, feel free to substitute something else that’s similar. (For example, don’t like mushrooms? Try spinach in your egg cups instead. Already have fresh raspberries in your fridge? Throw them on top of your oats instead of strawberries.)

Each recipe is also packed with fruits or veggies to get in those essential micronutrients, as well as protein and healthy fat to help keep your blood sugar stable and maintain your satiety — so you don’t find yourself hungry again by 10 a.m.

1. Ham, Basil, and Veggie Egg Cups

Makes six servings

Prep time: 10 minutes

Cook time: 20 minutes

Ingredients

• 1 dozen eggs
• 3 tbs. unsweetened coconut milk
• Salt and pepper to taste
• 1/2 cup red bell pepper, chopped
• 1/2 cup fresh mushroom, chopped
• 4 tbs. fresh basil, chopped
• 6 slices nitrate-free deli ham

Directions

1. Preheat the oven to 350 degrees F. Spritz a muffin tin (with 12 cups total) with olive or coconut oil cooking spray.
2. In a bowl, crack six eggs. Add the coconut milk and salt and pepper to the bowl. Add the chopped bell pepper, mushrooms, and two tablespoons of basil, and stir to combine. Pour evenly among six muffin cups.
3. In the remaining six muffin cups, place a deli ham slice into each muffin cup so it forms a small bowl. Crack one egg into each cup and sprinkle with the remaining two tablespoons of basil.
4. Bake for 20 minutes.
5. Cool and store in glassware. Each serving includes one egg cup with the veggie mix, and one with the ham.

Nutrition Facts: Calories: 200 | Protein: 24 | Fat: 10 | Carbohydrates: 2

2. PB & J Overnight Oats

Makes one serving

Prep time: 5 minutes

Cook time: 8 hours refrigeration time

Ingredients

• 1/3 cup gluten-free oats
• 2/3 cup unsweetened nut milk, such as almond, cashew, or coconut
• 1 serving Life Time vanilla protein powder
• 1 tbs. peanut butter
• 1/2 cup strawberries, chopped

Directions

1. Stir together the oats, nut milk, and protein powder in a 16-ounce jar with a lid.
2. Place the lid on the jar and shake thoroughly. Put in the refrigerator overnight (or at least 8 hours).
3. Prior to serving, add the peanut butter and strawberries and stir.

Nutrition Facts: Calories: 426 | Protein: 31 | Fat: 15 | Carbohydrates: 33

3. Banana Oatmeal Muffins

Makes 15 muffins

Prep time: 5 minutes

Cook time: 15 minutes

Ingredients

• 3 medium-to-large bananas
• 1 cup unsweetened vanilla almond or coconut milk
• 2 tbs. chia seeds
• 4 scoops Life Time vanilla grass-fed whey protein powder
• 1 tbs. vanilla extract
• 1 tbs. cinnamon
• 1 zucchini, chopped
• 1/2 cup chopped pecans
• 1 cup gluten-free oats
• Optional toppings: raisins, strawberries, blueberries, or chocolate chips

Directions

1. Preheat the oven to 375 degrees F.
2. In a blender, combine the bananas, nut milk, chia seeds, whey protein powder, vanilla extract, cinnamon, and zucchini. Once blended, the mixture should be the consistency of cake batter.
3. Hand mix the pecans and oats into the batter — do not blend.
4. Line a muffin tin with muffin liners. The muffins will come out very moist, so this step is important!
5. Pour the batter into each of the muffin tins until they’re about 80 percent full. Sprinkle on any optional desired toppings.
6. Bake for 12 to 15 minutes, or until golden brown. Enjoy immediately, store in an airtight container in the refrigerator for three to four days, or freeze for later.

Nutrition Facts: Calories: 106 | Protein: 8 | Fat: 3 | Carbohydrates: 11

4. Double Chocolate Protein Bars

Makes 8 servings

Prep time: 15 minutes

Cook time: 5 minutes

Ingredients

• 1/2 cup unsweetened vanilla almond milk
• 1 cup natural chunky almond or peanut butter
• 2–3 tbs. honey, plus more to taste if desired
• 1 1/4 cup Life Time chocolate whey protein powder 
• 2 cups gluten-free oats
• Optional: Melted 80 percent or higher dark chocolate for drizzle

DIRECTIONS

1. In a medium pot, combine the almond milk, nut butter, and honey over low heat. Stir just until all of the ingredients are well combined and warmed through. Add the protein powder and oats. Stir well to combine. (If the mixture is too thick to stir, slowly add more almond milk to thin.)
2. Grease an 8×8 pan and press the mixture evenly into the pan. Drizzle with dark chocolate if desired.
3. Allow the bars to cool completely before cutting into squares. Seal the bars in an airtight container and store at a moderate room temperature for up to a week.

Nutrition Facts: Calories: 300 | Protein: 17 | Fat: 18 | Carbohydrates: 24

*Note: Nutritional information does not include optional chocolate.

5. Maple Nut Shake

Makes one serving

Prep time: 0 minutes

Cook time: 2 minutes

Ingredients

• 1 serving Life Time vanilla protein powder
• 1/2 frozen banana
• 1/2 tbs. maple syrup
• 1 tbs. cashew butter
• 1 tsp. vanilla extract
• 1 cup unsweetened nut milk, such as almond or coconut
• 4–5 ice cubes, as preferred

Directions

1. Blend all ingredients and enjoy!

Nutrition Facts: Calories: 340 | Protein: 26 | Fat: 13 | Carbohydrates: 26