Lifestyle,  Nutrition,  Recipes

Quick Grab and Go Breakfasts for a Busy Life

If you haven’t heard, I started a new job! It’s an office job that requires me to leave the house early, sit at a desk all day, and use my brain A LOT.

Initially I was intimidated by the position because it requires me to maintain a professional persona, which if you know me at all, you are well aware of my tendency to enjoy acting like a huge goofball! However, I am enjoying all aspects of the job already!

I have been wanting to get back into the habit of going to sleep at a normal time, and waking up early, and this position definitely forces to me to be up early! I have also missed packing lunch for myself like I did when I was in college and did research for Arizona State University!

My first week at work was great, but I realized how UNPREPARED I was for my new schedule! I struggled with eating a filling breakfast because I was trying to figure out the best time to wake up in order to accomplish everything I needed to in the morning.

One day I threw a wrench in my routine by showering in the morning, and I barely had enough time to grab a few yogurt bites as I was heading out the door! I realized a few things:

  1. I need to pack breakfast and lunch the night before
  2. I WANT to wake up at 5:30 everyday, but I SHOULD get up at 5:15
  3. Grab and go breakfasts are VERY much needed for my schedule

So I put together this post with a few recipes and tips that you and I can incorporate in efforts to make our busy mornings SIMPLER and less HECTIC. These recipes are simple, and full of nutrients that will keep you from running to the vending machine at 10AM.

1. Boiled egg, fruit, and nuts

This is obviously a simple option for a morning breakfast! To make life easier, you can boil 5-10 eggs at a time and save them in the refrigerator during the week. Each morning grab one or two eggs, throw in a handful of berries, and a handful of nuts like walnuts or cashews for a balanced breakfast full of healthy fats, protein, and carbs! You can switch up the fruit or nuts each morning for a little variety.

Portioning out fruit and nuts ahead of time is also a great time saver! Measure out 1/2 cup of berries in a baggie or container and 1/4 cup of nuts! You can make enough for the entire week so each morning you simply grab an egg, a baggie of fruit, and a container of nuts!

2. Egg Muffins

This delicious option is PERFECT for a busy morning when you still want a healthy meal! You can use any vegetables or cheese that you want! I like to keep it simple and make mine with egg, feta cheese, mushrooms, and sun-dried tomatoes! These egg muffins can last up to 4 days in the fridge, or for 2 whole months in the freezer! You just heat up a muffin (or two) in the microwave each morning before heading out!:


  • 6 eggs
  • 1 cup vegetables (mushroom, onion, bell pepper, spinach, tomato)
  • 1/2 cup cheese (feta, cheddar)
  • Cooking spray


  1. Preheat oven to 375 degrees and coat muffin tins with cooking spray
  2. Crack all 6 eggs into a bowl and whisk together until smooth
  3. Add your vegetable and cheese to the eggs and mix together
  4. Divide the mixture evenly among the 6 muffin tins
  5. Bake for 16-18 minutes or until the eggs are firm and fully cooked
  6. Enjoy immediately or keep in the fridge or freezer until ready to eat!

3. Oatmeal Bake

Guys you have GOT to try this oatmeal bake. I got the recipe from and oh my goodness it is delicious! It is full of good fats, fiber, fruit, and whole grains!

Anytime you can make something ahead of time and still have it taste good once reheated is a win in my book! If you are not a fan of reheating food, this next recipe idea is for you!

4. Fruit and yogurt parfait


  • 1 cup plain Greek yogurt
  • 1-2 tablespoons of honey
  • 1/2 cup granola
  • 1/2 cup berries


  1. Mix together the honey and Greek yogurt
  2. Layer fruit and Greek yogurt in a mason jar and leave room at the top. In the morning top with granola for added sweetness and texture!

5. Egg Sandwich


  • 1 Egg
  • 1 Whole wheat English muffin
  • 1 Slice pepper jack cheese
  • 1 Slice turkey bacon
I like to use this little guy to make perfectly rounded eggs for my sandwich!


  1. Heat up a small pan on medium heat
  2. Place turkey bacon in pan and cook until crispy. Then remove from pan
  3. Heat olive oil in the same pan
  4. Crack the egg into a small bowl and whisk
  5. Pour the egg into the pan and fry until fully cooked
  6. Cut the English muffin in half and toast
  7. Place the slice of cheese on one half of the muffin and the slice of turkey bacon on the other half
  8. Place the cooked egg on the slice with the cheese so it melts
  9. Enjoy immediately or make multiple and store them in the freezer until ready to eat

6. Avocado Toast

Avocado toast is a quick recipe you can make in the mornings! Simply toast a slice of bread and top with mashed avocado!

You can add one of your precooked hard boiled eggs for extra protein, or leave the toast simple with avocado! For added flavor, top the avocado with strawberries, crushed red pepper flakes or pepper!

My main focus for breakfast is choosing foods that:

  1. Provide my body with nutrients (protein, fat, carbs, and fiber)
  2. Do not contain high amounts of sugar with no nutrients (Pop-tarts, Cinnamon Buns, Cereals like Fruit Loops or Lucky Charms)
  3. Keep me full for as long as possible

It is important to note that there is NOTHING wrong with eating bagels, sugary cereals, or granola bars for breakfast. I just know personally, I feel and perform best at work when my body (and my brain) are fueled by good foods and nutrients.

When I eat high sugar or low nutrient dense foods for breakfast, my body feels sluggish and I am hungry well before lunch. This causes me to snack on more low nutrient dense foods like pretzels, chips, coffee with creamer, crackers, and granola bars.

Eating a good breakfast before work in the morning can seem like an impossible task. I hope these recipes encourage you to try and prepare ahead of time so you can GRAB AND GO out the door in the morning! Pick one or two of these ideas to make tonight so they are ready to go before work tomorrow!

Let me know in the comments which recipe you are excited to try!

Happy Sunday friends!

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