These three meal prep breakfasts are great for breakfast on the go. I'm always looking for breakfast ideas for eating at work and breakfasts pots like these are a great solution. They all come in at under 300 calories, take minutes to put together, keep well in the fridge overnight, and are full of healthy nutrients and high in protein.
Breakfast on the go
Breakfast can be such a tricky meal to plan and prepare for. Especially when having to combine breakfast with getting up early, getting ready, and getting to work or school. I either end up going without breakfast or, more likely, end up buying something unhealthy but convincingly necessary when its so early and I feel like I need a pick-me-up.
But given the choice, I would rather have a handy little pot of something tasty and healthy, ready to grab out of the fridge for breakfast on the go or breakfast at my desk. Usually, this type of thing requires substantial time and effort. Despite, good intensions, anything thats of an inconvenience and that needs preparing the night before, will eventually fall by the wayside.
So, in an attempt to have healthy a breakfast on the go that I know I will stick to, I have created three breakfast recipes that can be made in advanced and easily stored in the fridge overnight in a jar or plastic container. These breakfast ideas are so easy that its even possible to prep for 3 days worth without too much bother.
What is healthy to eat for breakfast on the go?
Theres 2 sides to this coin - not only do we want healthy breakfast foods here, but we want food that can be made ahead of time and food that is of course transportable. So first of all, whats healthy? This is the first meal of the day and the meal that will break our overnight fast and so its important that it provides the right kind of nutrients to replenish our stores, boost our energy and awaken our cognitive function. That said, all of this doesn't have to occur first thing in morning and plenty of new evidence is now suggesting that overnight fasting (Intermittent fasting) may be helpful for health and weight control.
So, this is all good news for those of us that get up at 6am and don't feel hungry until a good 3 to 4 hours later. But when I do get those hunger pangs, what should I be reaching for? As with most healthy food advice, a healthy breakfast should be made up of:
- Fruit and veg
- Legumes (beans, peas)
- Wholegrains
- Lean proteins
- Healthy fats (nuts, seeds, oily fish, extra virgin olive oil)
These types of food also release energy slowly (low glycemic index) and so may have less impact on blood sugar and can sustain us for longer. Whats more, there are several ingenious ways of combining these types of foods together to create transportable breakfasts on the go.
What can I take to work for breakfast?
The ingredients I like to use, which are healthy and a good choice to take for breakfast on the go include:
- Fruits (banana, blueberries)
- Yogurts (Natural, greek style, no added sugars or sweeteners)
- Nuts and seeds (almonds, walnuts, cashews, sunflower seeds, pumpkin seeds, flax seed, chia seeds)
- Boiled eggs
- Smoked salmon/smoked mackerel
- Wholegrain cereals
- Porridge
- Avocado
- Salads (spinach, rocket, kale)
- Beans
- Wholegrain toast
- Nut butters
Breakfast ideas for work
With this in mind, below are three meal prep breakfast ideas, that are easy to put together and to transport:
Smoked salmon breakfast
- Fill half a jar with rocket leaves.
- Then top the leaves with pieces of smoked salmon, a wedge of lemon and pieces of feta cheese.
Beetroot salad recipe
- Fill a small jar with cooked beetroot cubes and edamame (soya) beans. You can usually find packets of frozen soya beans in the freezer aisle of most supermarkets. Frozen soya beans defrost in minutes when mixed with a small amount of luke warm water from the kettle.
- Top with crumbled feta cheese
- For a quick a simple dressing to pour over the top; mix ½ teaspoon of extra virgin olive oil with ½ teaspoon of apple cider vinegar. I mixed this in a separate small container, ready to pour over the next day.
Avocado and eggs
Avocado and eggs is now a classic and I just love it, so I just had to try and fit this in with my working breakfasts:
- Boil 2 large eggs in water for 8-9 minutes. Then immediately run the eggs under the cold tap in order to stop the cooking process.
- Fill a quarter of a large jar with chopped spinach leaves.
- Add half of a chopped avocado, tossed in lime juice. The lime is important to help keep the avocado fresh and stop it from going brown overnight.
- Peel the cooled eggs, then slice in half and drop into the top of the jar.
To finish, close and seal the jars and put them in the fridge to keep them until you need them. All of these breakfasts will keep well in the fridge for up to 3 days, therefore, you can make a few of these on Sunday to get you through most of the week.
What healthy breakfasts can I eat at home?
- Bircher muesli with stewed apples
- Healthy banana bread
- Summer porridge bowl
- Orange summer smoothie
- Breakfast loaf with sultanas
- Salmon kedgeree with boiled eggs
- Matcha granola and blueberry yogurt pot
- Full English breakfast bowl
Happy breakfasting!
📖 Recipe
Breakfast on the go
Ingredients
To make the smoked salmon breakfast
- 30 g Rocket leaves
- 30 g Smoked salmon
- A wedge of lemon
- 30 g Feta cheese
To make the beetroot salad
- 80 g Cooked beetroot chopped into cubes
- 40 g Edamame (soybeans
- 30 g Feta cheese
For the beetroot salad dressing
- ½ teaspoon Extra virgin olive oil
- ½ teaspoon Apple cider vinegar
To make the avocado and eggs
- 2 large eggs
- 30 g Spinach leaves
- Half an avocado (60g)
- Juice of half a lime
Instructions
For the smoked salmon breakfast
- Fill half a jar with rocket leaves.
- Then top the leaves with pieces of smoked salmon, a wedge of lemon and pieces of feta cheese.
For the beetroot salad
- Fill a small jar with cooked beetroot cubes and edamame (soybeans. You can usually find packets of frozen soya beans in the freezer aisle of most supermarkets. They defrost in minutes when mixed with a small amount of luke warm water from the kettle.
- Top with crumbled feta cheese
- For a quick a simple dressing to pour over the top; mix a teaspoon of extra virgin olive oil with a teaspoon of apple cider vinegar. I mixed this in a separate small container, ready to pour over the next day.
For the avocado and eggs
- Boil 2 large eggs in water for 8-9 minutes. Then immediately run under the cold tap to stop the cooking process.
- Fill a quarter of a large jar with chopped spinach leaves.
- Add half of a chopped avocado, tossed in lime juice. The lime is important to help keep the avocado fresh and stop it from going brown overnight.
- Peel the cooled eggs, then slice in half and drop into the top of the jar.
Storage
- Seal up your jars and pop them in the fridge until you need them. All of these breakfasts will keep well in the fridge for up to 3 days.
Video
Nutrition
Notes
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