Did you know that approximately 31 million adults skip out on breakfast every single day. Breakfast, thought to be one of the most important meals of the day due to the many important health benefits it provides, is often the most skipped meal of the day for a variety of reasons. The biggest one being adults in the workforce are busy and constantly on the go.  Check out the many benefits of breakfast listed below, as well as some on-the-go breakfast ideas:


  1. Breakfast kick starts your day. Your body has been at rest during the night while you have been sleeping. Eating breakfast “wakes” your body up and provides it with the necessary energy and nutrients to start your day.
  2. Eating a healthy breakfast in the morning can increase concentration and attention span in the classroom or at work.
  3. Eating breakfast helps maintain a healthy body weight because research has shown eating breakfast helps reduce hunger throughout the day.
  4. Likewise, breakfast eaters tend to eat less throughout the day and choose healthier food choices for snacks and meals because they are not extremely hungry by meal and/or snack times.
  5. Consuming breakfast can put you in a better mood.
  6. Those who skip out on breakfast often do not reach the daily recommendations for vitamins and minerals, which a simple meal in the morning might provide.

Quick, Easy, and Healthy Breakfast Ideas:

  • Grab a quick bowl of whole grain cereal with 1 percent or skim milk. Add a piece of fruit and you get a pretty well balanced, quick meal.
  • Whole wheat toast or bagel with peanut butter and a glass of 100 percent fruit juice on the side.
  • Create an easy breakfast sandwich using a whole wheat muffin, scrambled egg, low-fat cheese, lean ham and veggies on top.
  • Make a layered yogurt parfait with yogurt, fruit, and granola. You can even add in flax or chia seeds for new flavor, texture, and added health benefits.
  • Scrambled eggs are easier than pie; add some whole wheat toast and a piece of fruit and you’ve got yourself a delicious breakfast.
  • Prep and peel some hard boiled eggs the night before, eat them with a side of fruit and string cheese for a fast meal you can even eat in the car.
  • Steel cut instant oatmeal with add in’s from home such as dried cranberries, dried blueberries, cinnamon, ground flaxseed, etc.
  • Take some fruit, veggies, yogurt, milk, ice, and oatmeal, throw it in the blender and make a breakfast smoothie you can sip on the run.
  • Make breakfast ahead of time! There are many breakfast casserole recipes where you can cook the whole thing the night before and then just cut a piece out of the pan and warm it up in the microwave the morning of. Easy as 1, 2, 3.
  • Additionally, try mixing up some breakfast burrito filling ahead of time. In the morning, warm up the breakfast burrito filling in the microwave, and then fill a whole wheat tortilla with the breakfast burrito filling, veggies, and salsa. Yum!

Banana Nut Overnight Oats

1/3 cup rolled oats
1 tbsp chia seeds
1/4 cup plain greek yogurt
1/4 cup skim milk (could also use almond or soy milk)
1 tbsp honey (could also use agave or maple syrup)
1 tbsp peanut butter
2 tbsp chopped walnuts
1/2 banana (sliced)

Layer all ingredients into a pint sized mason jar starting with the first ingredient listed (oats) on the bottom of the jar and ending with sliced banana at the top. Place lid on mason jar and put the jar in the refrigerator overnight (8 to 10 hours).

Shake or stir ingredients in the jar before eating! Typically served cold but can me warmed in the microwave if preferred (but do not put the lid in the microwave).