In today’s hectic world, many people who want to lose weight often forget essential habits. Taking vitamins, exercising, or eating right are some of these habits, and even though we know everyone is busy living, it’s important to take a moment to breathe.
One of the best things you can do to improve your health is to eat a healthy breakfast and pair it up with the right guidance.
If you are one of those people who skip breakfast thinking that this will help you lose weight, you better think twice. Intermittent fasting may have some benefits, but skipping breakfast for a long period can bring you more problems than benefits.
To make it easier for you, we have created this guide to give you some healthy breakfast ideas for weight loss on the go. If you need information on how to eat healthy when staying in a hotel click on this link.
There are many different ways to enjoy a healthy breakfast, but no matter what type of dish you choose ーsmoothies wraps, or bowlsー the most important part of your breakfast will be the ingredients you use.
If you want to make sure you’re making the right choices, try to include the following foods in your meal:
- Oatmeal: Thanks to its high fibre content, oatmeal keeps you feeling fuller longer. In addition, some studies hint that eating oatmeal 3 hours before exercising may help you burn more fat because it doesn’t spike up blood sugar levels, which is one of the reasons why many people don’t get to burn as much fat as they want to.
- Yogurt: Fat-free yoghurt is rich in lean protein, which is naturally filling.
- Peanut butter: This tasty treat, as well as all nuts and nut butter, are high in healthful fats, fibre, and protein, all of which are satiating ingredients. While nuts and nut butter are high in calories (2 tablespoons of peanut butter provides just under 200 calories, 7 grams of protein, and 2 grams of fibre), they’re also high in nutrients and can help you put together a nutritious meal.
- Salmon: Rich in omega-3 and protein, salmon keeps you satisfied and energized all morning. Prepare some smoked or grilled salmon for a healthy breakfast.
If you want to keep it simple while still having a nutritious breakfast, a smoothie is the best way to go. The advantage of these drinks is that they taste delicious while providing great nutritional value.
This small list of healthy breakfast smoothie ideas on the go is full of recipes low in sugar and high in protein, fibre, and healthy fats. These are factors you should always consider when cooking a healthy meal for your weight loss journey.
Bananas are high in fibre, potassium, and vitamins B6 and C. In addition, peanut butter has protein and healthy fats (as long as you use a natural one). The result is a drink high in protein that will give you a smooth start to the day.
To make this healthy breakfast smoothie, you will need:
- ¾ cup unsweetened almond milk (or your preferred choice)
- 1 large banana (cut into chunks and frozen)
- 2 tbsp peanut butter
- ½ cup nonfat Greek yoghurt
- ¼ tsp ground cinnamon
- ½ scoop protein powder (optional)
If you are looking for something that keeps you full for hours, this creamy and protein-rich breakfast smoothie is a perfect choice. Strawberries are full of vitamins like potassium and antioxidants, while Greek yoghurt is high in lean protein, and oatmeal has the best protein+fiber combo.
For this smoothie, you will need:
- 1 cup whole frozen strawberries or mixed berries
- 1 medium ripe banana peeled and cut in half
- ¾ cup nonfat plain Greek yoghurt
- 2 tbsp oatmeal
- 1 tbsp peanut butter
- 1 to 2 tsp honey
- Water or unsweetened almond milk as needed
While these are two of our favorite healthy breakfast ideas for weight loss on the go, there are many other smoothie recipes you can try. If you are into this kind of beverage, the Healthy Smoothie Bible will give you a comprehensive guide to several delicious smoothies that will help you lose weight, detoxify, and live a healthier lifestyle.
Being on the go also requires you to have a travel mug that keeps your beverages tasting fresh and healthy without compromising their flavor. This travel mug comes with a straw and is perfect for carrying your healthy breakfast smoothie wherever you go.
Wraps are one of the best healthy breakfast ideas for weight loss on the go because of their convenience. You can fill tortillas with ingredients full of fiber, protein, and vitamins for a breakfast on the go that takes less than an hour to make.
Best of all, these wraps can be sweet (and still not high in sugar) or savory, giving you plenty of options to choose from.
Check out these two healthy breakfast wrap ideas on the go:
As we mentioned before, salmon is a great healthy food you can add to your breakfast. This recipe has about 157 calories, 9g of total fat, 4g of carbohydrates, and 14g of protein. Feel free to change the recipe to your liking and change the ingredients for a more personalized experience.
For this healthy breakfast wrap on the go, you’ll need:
- 2 eggs
- 1/16 tsp kosher salt
- 1/32 tsp black pepper
- 1 Flatout flatbread (use whole wheat for a healthier wrap)
- 2 tbsp 1/3-less-fat chive & onion cream cheese
- 1/4 cup baby spinach leaves
- 5 thin slices of tomato
- 2 ounces smoked salmon
- 2 tbsp thinly sliced green onions
To make this recipe, make scrambled eggs and add seasoning to your liking. Then, take your flatbread and spread with cream cheese, making sure you don’t coat the borders. Now, add cream cheese to all your ingredients. Layer them in the middle of the flatbread, while avoiding placing them too close to the sides.
Close your smoked salmon wrap by folding the sides so they overlap in the middle. Secure with toothpicks if needed. Now, you can store your wrap in a Tupperware or paper food wrap and take it with you for a healthy breakfast on the go.
Peanut butter, banana, dark chocolate chips, and cooked oats come together to bring you a sweet breakfast without compromising your healthy habits. This is a protein-rich wrap that will get you ready to face the day.
The ingredients for this recipe are:
- 1 tbsp melted peanut butter
- ¼ cup gluten-free oats
- ½ water
- ½ cup almond milk or coconut milk
- ½ sliced banana
- 1 to 2 tbsp dark chocolate chips
- 1 dash sea salt
- 1 tbsp chopped nuts (optional)
- 1 Flatout flatbread
First, cook your oats with water, almond milk, and cinnamon until the mix is thick. Then, take your flatbread and spread the peanut butter, put banana slices on the side, and add the cooked oats in the middle, making sure these ingredients are layered in the middle of the flatbread. Add your chopped nuts, chocolate chips, and salt on top, and close your wrap with a toothpick if needed.
No one can deny that bowls have become one of the most popular meals in recent years. Not only do they look beautiful ーwe’ve all wanted to show off that delicious açaí bowl that cost us more than necessaryー but they also allow us to combine healthy ingredients in a single dish that we can take anywhere.
The best thing about bowls is that you can combine protein+fiber for the perfect breakfast for weight loss. These components keep you full, preventing you from eating more than what your body needs.
Below, you will find two great healthy breakfast bowl ideas on the go for those days when your schedule is tight.
Who said that eating healthy is boring? You don’t have to compromise your tastes and creativity when following these healthy breakfast ideas for weight loss on the go. Try this parfait bowl to start.
- ¾ cup nonfat vanilla Greek yogurt
- ¼ cup part-skim ricotta
- ½ tsp lemon zest
- ¼ cup raspberries
- 1 tbsp slivered almonds
- 1 tbsp chia seeds
Pour a layer of yogurt and ricotta in a bowl along with the lemon zest. Then, top with raspberries, almonds, and chia seeds.
This easy-to-make bowl has about 272 calories, 21.7g of protein, and 5.1g of dietary fiber. However, it contains 14.2g of sugars, so if you’re trying to stay away from sugar, you can try the recipe below for a change.
We know that whole grains and fruit for breakfast sound like a strange combination, but this salad bowl will change your mind. For this recipe, you’ll need:
- 1 tsp minced garlic
- Pinch of salt
- 1 tbsp extra-virgin olive oil
- 2 tsp red wine vinegar
- Pinch of ground pepper
- 3 cups lightly packed baby kale
- ½ cup cooked quinoa
- ½ cup sliced strawberries
To make a paste, mash the garlic and salt together with the side of a chef’s knife or a fork. In a medium mixing bowl, combine the garlic paste, oil, vinegar, and pepper. Stir in the kale and toss to coat. Serve with quinoa and strawberries on top.
Are you hungry already? We are. Next time you have to travel and eat healthy at the same time, make sure to try these simple yet protein-rich ideas to maintain a healthy lifestyle and improve your wellness.