Rushed Morning Meal Ideas: First Step Nutrition


45% of Canadians say that eating healthy meals and snacks while at work is challenging. Whether you work out of the home or at home with your kids, it can be tough to make yourself a priority by eating well. Here are some tips to help with one common challenge no matter what your “work-day” looks like: Rushed Mornings!

Up to 40% of Canadians skip breakfast, which can lead to body and brain energy drain! Eating breakfast is linked to: healthy weights and reduced weight gain over time, improved appetite control and better intake of key nutrients including calcium, vitamin D, potassium and fibre. Balancing protein with some healthy fat and complex carbs & fibre will help you stay alert and avoid mid-morning munchies. Here are some breakfast ideas that dietititans love:

  1. Make-ahead, no-cook oats with layers of toasted oats, seeds, berries and yogurt
  2. Fresh fruit topped with plain Greek yogurt and hemp seeds
  3. Omelette filled with cooked green lentils, sautéed mushrooms and spinach
  4. Leftover steak and grilled veggies with cheese wrapped in a whole grain tortilla
  5. Slow-cooker barley topped with cinnamon, diced apple and pecans
  6.  Small home-baked whole-grain muffin, fresh fruit and a low-fat latte in a travel mug if you’re out the door!
  7. Sliced hard-boiled egg, tomato and lettuce in a whole-wheat pita
  8. Green smoothie made with frozen fruit, milk, plain yogurt and a big handful of baby kale or spinach
  9. Nut butter, banana and trail mix wrapped up in a whole-wheat tortilla
  10. Breakfast Sandwich: fried or microwaved egg on a toasted whole-grain English muffin with cheese, sliced tomato and avocado.

These sound great, but what if you don’t have time?

Try some prep when you do have a few extra minutes:

  • Make barley, quinoa or oat porridge and refrigerate in portions. Reheat with mix-ins, such as fruit and seeds, in the morning.
  • Bake and freeze whole grain muffins, pancakes and mini frittatas.
  • Stock up on ready-to-eat items such as fruit and containers of yogurt, and pack individual portions of trail mix to grab ’n’ go.
  • Mix up some muesli with toasted oats, dates, coconut and almonds to enjoy with fruit and yogurt.
  • Make hard-boiled eggs for breakfast on the run. Refrigerate for up to one week.

Check out some short videos

For more information visit:

First Step Nutrition

Phone: (403) 608-3240

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