5 Quick and Healthy Breakfast Options for Busy Mornings


The alarm clock rings and it's 5 am.

You only have 30 minutes to get ready before you leave the house.  You're probably not hungry, and you just want to get your day started before work. The last thing on your mind is breakfast. 

What if I told you that eating breakfast is probably one of the most important things you can do for your health. 

As a busy professional, you don't have a lot of time to waste. Therefore, it is important to have quick breakfast options available to you that are easy to make and easy to consume.


This post will cover

- Why consuming breakfast is important, especially for a busy professional 

- Which foods you should consume for optimal function

- 5 quick breakfast options that you can prepare in 5 minutes or less



Why You Should Eat Breakfast


Many people argue that breakfast is overrated.

The key to living a healthy lifestyle begins with a proper nutrient intake. I recommend that you consume 4-6 meals of high-quality food sources every day. 

Not every meal has to be a complete sit-down feast. Sometimes a high-quality snack will be sufficient for 1-2 of these meals. 


Consuming 4-6 Meals per Day

- Will help maintain your metabolism, 

- Will keep a steady flow of nutrients in your bloodstream

- Will help maintain high levels of energy throughout the day



"Prolonged fasting depletes your body of its nutrients, as it has to preferentially feed the processes that keep you moving and breathing.."



It all starts with breakfast.

Your brain, organs, and muscles need a constant supply of oxygen and nutrients just to keep you alive. Whether you eat once a day or 10x a day, your body will do whatever it takes to keep a steady flow of nutrients entering your vital organs. 

Prolonged fasting will deplete your body of its nutrients as it has to preferentially feed the processes that keep you moving and breathing. 


During Starvation or Prolonged Fasting,

- Your Glycogen (carbohydrate) reserves are used up first

- Fatty Acids are then broken down to form Ketone Bodies as a source of energy

- While this sounds desirable, it does comes with a price

- Your metabolism slows to conserve energy for the basic processes mentioned above 

- Further starvation will then cause your body to get rid of its most expensive assets, your muscles 


It is important to break your fast, to give your body the building blocks necessary for its functions. 

More nutrients consumed means more nutrients to your brain for mental clarity, more nutrients to your organs for improved digestion, and more nutrients to your muscles for strength. 


What You Should Eat for Breakfast

In order to experience the numerous benefits of breakfast, it is important to consume something worthwhile. 

I do not mean consuming a cup of coffee or a bowl of fruit loops. You need to eat something that is full of macro and micro-nutrients.

Poor breakfast options will only give a quick boost of energy that'll fade an hour later.



"It is important to consume something that is worth your while, not a bowl of cereal.."


The best options include foods high in protein and fat. Not french toast sticks or bacon. You must consume healthy protein and healthy fats.

This will get your day started off right, with energy and lasting fullness.



Quick Tips on Finding Time to Eating Breakfast

1) Prepare something that'll only take 5 minutes to make. 

2) Have a container ready to take with you to go

3) Prepare some breakfast the previous night, to have ready to go in the AM

4) Even if you are not physically hungry, eat breakfast anyway.  Your body is hungry, and you don't know when you will eat again.


Without further ado, here are some of our favorites


5 Quick Breakfast Options for Busy Professionals


1. Eggs, Kale and Avocado

This is one of our go-to breakfast options. It can be prepared in 5 minutes or less. Turn on the stove and throw a handful of kale and a couple of whole eggs into a frying pan with olive oil or avocado oil. Add half of an avocado and a small amount of salsa and you have a breakfast of champions.

Check out a similar Recipe here- Our WCT Egg Salsacado



2. Overnight Oats with PB and Berries

If you have a sweet tooth in the morning, here is a much healthier alternative to pancakes or French toast. Overnight Oats are a great way to consume more whole grains while getting the additional benefit of nuts and berries all in one. Do not use instant oats. Get raw, or steel cut oats. Add some berries and other hearty ingredients such as chia seeds, and almond butter for an awesome breakfast option that's good for you.  Greek yogurt is optional, and it ties into our next recipe below.


Check out our Berry Overnight Oats Recipe Here



3. Greek Yogurt Parfait with Coconut Oil and Berries

Greek yogurt has become very popular over the last several years and with good reason. It has twice the amount of protein as regular yogurt and also has a ton of other nutrients. To derive the most benefit, buy plain Greek yogurt. Any flavored variety with 'fruit on the bottom' is full of empty calories from sugar.  Instead, add your own fruit in the form of berries, and some healthy fats in the form of coconut oil.


Check out a very similar Recipe, Our Nutty Granola Yogurt Parfait



4. Breakfast Smoothie

Breakfast smoothies are by far the most efficient way to get a good deal of calories, macros and other micronutrients in the morning. The possibilities are endless. As long as you have all the ingredients readily available, you can prepare a breakfast smoothie in 5 minutes or less. Be sure to add veggies, and something with healthy fats such as coconut oil, or almond butter.


You can find a selection of some of our favorite Smoothies here



5. Protein Shake

This option is the least preferable of the 5, but still significantly better than skipping breakfast, or having some cheerios to start the day. This is the easiest option of the 5, but It relies on a supplement, rather than eating whole foods. Add almond milk to a container, a scoop of whey protein powder and a tablespoon of healthy fat such as avocado oil or peanut butter. Shake it up, and you're ready to go. 



So there you have it. Here are 5 easy options that you could use to begin adding this critical meal to your daily routine. 


As a busy professional, you cannot miss out on the benefits of eating a healthy breakfast. Stop relying on coffee for your energy- get it from the sources we were meant to get it from. Perhaps getting a good breakfast in will give you the energy to start our WCT 31 Day Exercise Challenge for Busy Professionals.


Do you regularly eat breakfast? Does your first meal keep you energized and satisfied during the early hours?


Post your comments and questions below.  


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Alex & Brittany Robles are the founders of The White Coat Trainer, a site dedicated to improving the health and wellness of busy individuals. Learn more about them here and connect with them on instagram and Twitter. Feel free to send them a message here