A Non-Diet Approach to a Healthy Breakfast- Part 3: Back-up Breakfast Options

Non-Diet ApproachLet’s face it.  Everyday isn’t going to be perfect.  There will be days when the fridge is looking a little bare, you are running late, or you just don’t feel like your typical healthy breakfast.  It’s okay if you don’t get the “perfect” breakfast every day.  What’s important is that you A) Get breakfast and B) That you have something that’s going to sustain you and give you the energy you need to make it through the morning.   What you don’t want to do is say “oh I’ll just eat later” or “I’ll just grab [insert name of processed food] and do better tomorrow”.  If you are stocked with good back up options at all times eating healthy doesn’t have to be hard, nor does it have to taste bad.  (In case you missed it, here is part 1 of this blog series: A Non-Diet Approach to a Healthy Breakfast)

Healthy Breakfast Ideas for When You’re Having

“One of Those Days”

Cereal with Milk

Add in some fruit, preferably fresh, sprinkle on some nuts and/or have a hard cooked egg on the side.

Tip:  When choosing a cereal the 1st ingredient should be some type of whole grain, have ≥3 grams of fiber, <10 gm of sugar.

A Personal Note:  When I eat this one for breakfast I’m usually in a hurry which means I will need to eat in the car.  So I will put my cereal in a plastic cup and place it in my cup holder for spill-free keepings until I can safely take a few bites at a stop light.  Even though I’m feeling rushed I still take the time to eat and chew slowly and mindfully.  However late I am, a decent breakfast is still a priority!

Grab Miscellaneous Items

Stay stocked with cereal bars, granola bars and/or protein bars.  Keep in mind, a bar is not a meal.  Also choose 2-3 Grab ‘n Go Items from below:

  • Fresh fruit
  • Milk, Cheese, or Yogurt
  • A hard cooked egg
  • A handful of nuts

Tip:  Look for bars with < 10 gm of sugar and wholesome ingredients.  Depending on what else you are eating with the bar will determine how much protein your bar should have.  For example, it would be okay to reach for a cereal/granola bar with only a few grams of protein if you are going to also be eating a string cheese and an egg.  However, if you are going to have a bar with fresh fruit and a handful of nuts then you may want to choose a bar with more protein.

Blend It up

Pack a bullet blender up the night before with healthy ingredients.  In the morning, just blend and run.

Tip:  Smoothies are a great way to get in whole fresh fruits and veggies. However, I don’t expect you to have time for frequent supermarket trips. Here are some items that are easy to keep around, even if you haven’t made a grocery run for a while:

  • Frozen fruit
  • Frozen veggies (carrots work great)
  • Protein powder
  • Milk- Any type but it may be a good idea to keep some shelf stable varieties of soy or almond milk on hand for times when you run out of fresh milks
  • Yogurt/Kefir
  • Flax or Chia seed
  • Dry Oatmeal

The Bottom Line:  As long as you keep some basic items on hand, you can have a balanced breakfast on the go, every day!

If you are looking for a non-diet approach to living in a body you love without constantly worrying about what you eat then fill out this brief application for a FREE EMPOWERMENT SESSION.

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Dina Garcia, RD, LDN
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Dina Garcia, RD, LDN

Dina is a Registered Dietitian-Nutritionist and mindful eating coach based out of Miami, FL or anywhere online.After reversing her own pre-diabetes through healthier lifestyle choices she has a real passion for helping others live a happy, healthier life.
Dina Garcia, RD, LDN
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