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3 High-Protein Breakfasts On the Go

There's no excuse for not grabbing a quick bite before you begin the day, especially when you can take one of these protein-rich treats with you!

Too often, breakfast takes a back seat to a few more minutes of sleep and whatever obstacles leap in front of you as you try to get out the door. It can seem like the simple act of preparing some eggs or oatmeal brings the world to a screeching halt. So why let it? Prepare these three meals the night before in just a few minutes instead!

The best part of all three, aside from their ample protein and rock-solid healthy ingredients, is their portability. I certainly don't recommend eating them in traffic, but any of them could be eaten at a desk at work without creating a mess or a pile of dirty dishes. Say goodbye to your excuses!


Overnight Oatmeal

A scrumptious combination of oats, low-fat protein, and your favorite fruit and healthy-fat toppings is a surefire way to begin the day with a boost of energy. But you don't need to sit there waiting for water to boil, or eat all the sugar that usually comes in instant oatmeal packets.

This macro-friendly meal is customizable to your goals and is definitely up to the task of providing you with long-lasting energy and the satisfaction of a delicious meal. Pro tip: If you enjoy the taste of coffee and crave caffeine to start your day, brew a pot of coffee during the preparation period and add in place of the milk.


Oats 1/2 cup

Low-fat Greek yogurt 1/2 cup

1 % milk (or coffee) 1/2 cup

Whey protein (flavor of choice) 1 scoop

Fresh strawberries 200 g

Cinnamon to taste

  1. Combine the first three ingredients and mix well.
  2. Stir in one scoop of protein.
  3. Top with fresh strawberries and a dash of cinnamon.
  4. Place in a covered container and chill in refrigerator overnight.
  5. Enjoy cold or warm in the morning!

Nutrition Facts
Serving size: 1 bowl
Recipe yields: 1 serving
Amount per serving
Calories 430
Fat5 g
Carbs49 g
Protein47 g


Coffee Mug Egg Scramble

If you're looking for a grand-slam breakfast that doesn't require pots and pans, look no further! This breakfast keeps you feeling full throughout the morning and gives you a muscle-building blast of protein along with plenty of the good green stuff.

Even better, it's completely portable! The coffee mug is key in this recipe, because it allows this meal to travel easily to work or wherever else you're headed.


Eggs 3

Low-fat shredded cheese 1/4 cup

Diced bell peppers 1/2 cup

Fresh spinach 1 cup

Herbs and spices of choice

  1. Crack three eggs into coffee mug. Whisk for 10-20 seconds.
  2. Microwave on high for 90 seconds.*
  3. Take out mug and add low-fat cheese, bell peppers, and seasonings. Stir.
  4. Place back in microwave for an additional 30-60 seconds.*
  5. Grab a utensil and go!

  6. *Cooking times may vary based on strength of microwave.

Nutrition Facts
Serving size: 1 mug
Recipe yields: 1 serving
Amount per serving
Calories 300
Fat21 g
Carbs6 g
Protein25 g


Traveling Breakfast Tortillas

Don't waste time and money stopping at your local drive-thru for a breakfast burrito. Too often, what you're getting for your $5 (or far more) is a cheap flour tortilla, low-quality hot sauce, and eggs that came from who-knows-where.

Take control of your burrito! Spend a few minutes on the weekend concocting your own custom, portable breakfast packed with ingredients you can be confident in. This version has plenty of protein and is loaded with an abundance of colorful veggies. It's a nutrient powerhouse sure to help you tackle the day ahead.


Eggs 10 (or 3 cups egg whites)

Low-fat shredded cheese 1-1/4 cups

Diced bell peppers 1/2 cup

Fresh spinach 1 cup

High-fiber tortilla 5

Herbs and spices of choice

  1. Scramble eggs and veggies to desired consistency.
  2. Mix in shredded cheese and spinach near the end of the cooking process.
  3. Take eggs off of heat.
  4. Add 1/5 of egg and vegetable scramble to a tortilla.
  5. Wrap tortilla in foil and place on plate. Repeat for the remaining four tortillas.
  6. Cover plate with foil and place in the refrigerator.
  7. Upon waking, place desired number of tortillas on a microwave-safe dish and heat for 60-90 seconds. Just make sure to remove the foil!
  8. Rewrap the tortilla in the foil and go!

Nutrition Facts
Serving size: 1 tortilla
Recipe yields: 5 servings
Amount per serving
Calories 360
Fat19 g
Carbs27 g
Protein23 g