Quick breakfast ideas
Nutrition

Healthy Breakfasts On-The-Go

Don't have time to sit down and prepare breakfast in the morning? Speed up your morning routine without neglecting your nutrition with these healthy on-the-go recipe ideas!

You can make any of these recipes the night before and pop them in the fridge until you're heading out the door. These breakfasts were designed to serve one but can easily be doubled or tripled to share.

‘Blue Heaven’ blueberry smoothie

This breakfast smoothie is a protein and fiber powerhouse, with a healthy dose of potassium, vitamin B6 and manganese.

It can be enjoyed as is, or whizzed up in the blender! Just blast it on full power until it’s nice and blended. Serve with your morning coffee or tea, and don’t forget to hydrate with a glass of water or two.

  • 1 cup blueberries (frozen or fresh)
  • 1 cup low fat cottage cheese
  • 1 banana
  • 2 tablespoons psyllium seeds
  • 1 cup dry oatmeal
  • ½ cup water

Nutritional value: 490 kcal, 32g protein, 80g carbs, 5g fat, 32g fiber.


‘ProOats’ protein oatmeal

Creamy, healthy and filling these protein oats make for the perfect breakfast when you have a long morning ahead!

  • ½ cup of dry oats
  • 1 serving of protein supplement of choice
  • 1 tablespoon of psyllium seed
  • 2 cups of water
  • 1 cup berries of choice
  • 2/3 cup low fat cottage cheese (< 1 % fat)
  • 8 - 10 almonds

Gently mix the oatmeal, protein powder, psyllium seeds and water in a microwave safe bowl until the protein powder is fully blended. Microwave the mixture for 3 to 4 minutes, then serve with berries, cottage cheese and almonds.

This meal contains a high ratio of fibre, so don't forget to drink around 2 cups of water with your breakfast.

Nutritional value: ~450 kcal, 49g protein, 41g carbs, 8g fat, 20g fiber.


Luxury breakfast sandwich

Enjoy a moment of luxury even on busy morning with this healthy treat for your tastebuds.

1 serving

  • 1 slice sourdough/leaven bread
  • 75g cold-cut chicken
  • 1 handful fresh spinach
  • 1 tomato, sliced
  • ½ bell pepper, sliced
  • 50g cottage cheese
  • ½ avocado, sliced

This one can be whipped up in a flash. Simply assemble your chicken and vegetables on a slice of sourdough bread, and top your creation with cottage cheese and avocado. Voila! Enjoy a cup of tea on the side, and don’t forget to hydrate with some water too.

Nutritional value: ~480 kcal, 32g protein, 28g carbs, 18g fat, 10g fiber.

There you have it! Three quick and easy healthy breakfasts for on-the-go mornings. Follow us @SevenWorkouts on social media for more nutrition tips!