For many people, breakfast is a cup of coffee on the run. But even if you’re in a hurry, you can make healthy choices and eat a breakfast that will provide you with essential nutrients and lasting energy.

Things You'll Need

Take breakfast with you – stash a whole-grain bagel or muffin, a hard-boiled egg, yogurt or a small jar of peanut butter and some fruit in your bag and take it with you to work.

Shop in advance. Buy fresh-squeezed juices in small containers, whole-grain unsweetened cereal that just needs hot water added, eggs to hard-boil. This way you’ll have breakfast ready every morning to take along to work, or you can eat it in the car.

Be creative. Take along a slice of leftover pizza, or pack up a leftover casserole.

Buy breakfast on your way to work if you don’t have time to pack up a breakfast or eat before leaving the house. Check out stores and caf├ęs near your house and en route to work. Check their hours and pick ones that will be open early. Avoid buying sweet pastries and doughnuts, which provide empty calories and will set you up for a massive energy slump.

Opt for low-sugar, high-fiber, high-protein choices. Choose a bagel and cream cheese, a whole-grain fruit-juice-sweetened muffin, scrambled eggs on an English muffin or a slice of quiche.

Read labels on the popular breakfast and energy bars. Many are very high in sugar and not as healthy as they appear.

Eat something in the morning even if you are not very hungry. A banana or apple is a healthy snack, or you could have a slice of whole-grain toast. These are quick and easy to eat at home, take along or buy on the run.


  • Avoid skipping breakfast if you are trying to lose weight. It will not help you lose weight any faster, and in fact, you may end up eating a larger lunch to compensate.