Weight management can be very challenging! I know. On the other hand, from a certain perspective it’s rather simple. It all comes down to what we eat, how much, and to some extent (as evidenced by continuing research) when we eat. Maybe you’re well aware of the benefits of eating breakfast but you haven’t figured out a way to make it happen. How might you have a nutritious low calorie breakfast when you’re constantly on the go and there’s not an extra moment to spare?
The secret is doing a little planning and just a bit of work ahead of time. Trust me it will pay you back many times over as you find it easier to stick with your low calorie nutritious eating to reach your weight loss goal or to maintain.
A friend of mine asked me for some tips to share with her daughter, a busy on the go college student. I gave her what I would like to give you–links to some of my previous articles and a few other great breakfast ideas from my travels around the web that I have yet to try.
One of the easiest grab and go breakfasts that I’ve depended on from time to time is making up my own trail mix. I simply pick my favorite “healthy” breakfast cereal and mix it up with some raisins, craisins, or other dried fruit. My favorite dry cereal right now is the Kashi Heart to Heart cereal. Then I add some nuts such as dry roasted peanuts, almonds, or cashews.
What you’ll want to do is decide what mix you’d like and then determine if it will work with the calorie count you desire. Put together your mix and measure out 1/2-1 cup portions into small zip lock bags and store. (Room temp. is fine for short-term storage. Refrigerate for longer-term storage.) Voila! You have a healthy grab and go breakfast. To round it out a bit more you could include a carton of soymilk or almond milk for a good dose of calcium. (Check the labels.)
(The breakfast cereals list is a bit dated but still helpful. Looks like I need to revise the list to include some new cereals…)
You might also consider making up a batch of your favorite healthy and low calorie muffins or granola bars. Then simply refrigerate or freeze.
If you’d like a more traditional breakfast with eggs and plenty of protein, I’ve got three suggestions for you.. These egg muffins and omelets seem to be quite popular as evidenced by the way they’ve been shared around on Pinterest and elsewhere. Do take a look! These are high on my list of recipes I want to try!
(Prepare in quantity to save you time. Refrigerate or Freeze.)
If you have a bit more time to spend in the kitchen before heading out the door in the morning, smoothies can be a good choice. Just be careful to choose a healthy blend of ingredients that represent a mix of foods. Don’t rely too heavily on just fruit and fruit juices.
You want to get a fair amount of protein for breakfast. Aim for a minimum of 10 grams and preferably 15-20. If you are nearing retirement age or beyond this is especially important because we need plenty of protein to reduce the loss of muscle tissue as we age.
Here are a few suggestions for smoothies that I’ve shared on this website.
At the very least, take a few healthy grab and go snack foods as you run out the door. Check out my article on 28 Healthy Snack Foods to Go. Or make a bigger sack lunch and eat some of that for your breakfast and the rest for lunch. (See: Healthy Low Calorie Lunch Ideas for Work or School). Or pick up a healthy fast food breakfast.
Hope some of these grab and go breakfasts get you inspired to make breakfast a part of your weight management strategy. Please share your ideas for healthy on the go breakfast ideas!
Wishing You the Best,