Quick on-the-go breakfast ideas and simple steps to set you up for a healthy day

  • 2 Minutes Read
Martha M. Henze
Martha M. Henze, MPH, MS, RDN - Registered Dietitian Nutritionist and Global Public Health Epidemiologist

If you need some inspiration for quick breakfast ideas on the go, check out the suggestions below including three simple steps to start your day off in a healthy way!

Quick breakfast ideas on the go

Quick breakfasts on the go are good ideas to help weight-loss success

Numerous studies demonstrate the importance of eating something in the morning in order to meet long-term weight loss goals. In addition, eating breakfast can prevent you from making unhealthy food choices or overeating later in the day due to extreme hunger and low blood sugar.

Follow these 3 simple steps to fuel your mornings

1. Organize your "tools" for breakfast success

Don't let good intentions for quick breakfasts on the go get stifled by a lack of an organized kitchen.

2. Make a weekly grocery list of breakfast staples

Grab-and-Go Grocery List for easy breakfast meal planning

Meat and meat alternatives-good sources of protein and iron

Dairy or calcium-rich foods-good sources of calcium and vitamin D

Fruit-good sources of vitamin A, vitamin C, fiber, and antioxidants

Vegetables-good sources of vitamin A, vitamin C, fiber, and antioxidants

Whole Grains- good sources of B vitamins and fiber

3. Foods to prep the night before

Here are a few recipes that are great for prepping the night before.


Make a big pot of old-fashioned oatmeal the night before, or use a slow cooker overnight. Steel-cut oats take about 30 minutes to cook and have an appealing grainy texture that has a good bite. In comparison, old-fashioned oats take about 15 minutes to cook and have 3-5 grams of fiber per serving. Make oats with half low-fat milk and half water to increase your calcium intake. You can reheat one portion in the microwave in the morning and spoon it into a thermos for a warm breakfast. Add a handful of nuts and dried fruits for a filling, high-protein breakfast. Sprinkle with wheat germ and chia seeds for extra omega-3 fatty acids.

Breakfast burrito

Sauté your favorite vegetables (onions, peppers, spinach, etc.) and add your favorite protein: leftover cooked meat, beans, ham or turkey pieces, feta cheese, sharp cheddar cheese, or tofu. Whisk two eggs per person and scramble with the vegetables and protein. Fill a whole-grain tortilla with the scramble, wrap in aluminum foil, and refrigerate. Reheat in the microwave the next day, and you're off.

Starting with just one small change in the morning can help put you on the road to good health for the rest of the day.

Quick on-the-go breakfast ideas from our Premium recipe collection

Overnight Oats with Chia Seed & Raisin
Quick & Easy Breakfast Tacos
Grilled Peanut Butter & Banana Breakfast Sandwich

Reviewed and updated by Brenda Braslow, MS, RDN, LDN, CDCES on December 28, 2021.

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Meal Planning & Diets->Breakfast
Jan 28, 2022

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