Did you skip breakfast today? Or did you fuel up on coffee and a pastry, a.k.a. empty calories? Dodging breakfast is one of the worst ways you can start you day. “Our bodies are machines and they, like any other machine, need fuel!” explains Nick Perri, trainer and owner of First Place Fitness in suburban Chicago. “If you’re starting your day out on “E”, you’re not at your best.” 


Here are seven ideas for quick breakfasts that promise to fill you up and get your day moving in the right direction.  

1. Dress up your cup of plain Greek yogurt with chocolate chips, walnuts, and berries.

Plain Greek yogurt  is packed with protein, which helps promote fullness. Add some walnuts, a few chocolate chips to get your chocolate fix, and berries. Keep your freezer stocked with frozen berries – cherries, strawberries, blueberries – and you’ll always have a fruit treat ready to go. 

2. Make a super fast 3-cup smoothie.

Blend one cup of greens, one cup of ripe fruit, and one cup of liquid base (almond milk, coconut milk), pour, and hit the road. 

3. Make scrambled eggs … in your microwave.

Beat two eggs, add a tablespoon of milk and a tablespoon of shredded cheese, and microwave on high in a pre-greased microwave safe mug for one minute. Stir. Then microwave 30 seconds longer. You’ll never make scrambled eggs for one any other way.

 4Make overnight oatmeal.

Before you head to bed, pour a half cup of oats and a half cup of your liquid of choice (milk, yogurt, coconut milk) into a jar. Add your toppings of choice: nuts, banana slices, cinnamon. You’ll wake up to creamy, delicious oatmeal to go.

5. Spread some peanut butter on a piece of whole wheat toast.

Peanut butter is nutritious and filling, thanks to 2 grams of fiber and 8 grams of protein per serving. Spread it on some whole wheat toast so you won’t reach for the candy or sweets as a quick fix mid-morning. 

6. Go bake an egg … in an avocado.

Get your fill of protein, fiber and healthy fats by baking your egg in an avocado! Simply cut your avocado in half, remove the pit, crack an egg in each avocado half, and bake in a preheated 350 degree oven for 20 minutes. Spoon with salsa if you’re feeling spicy.

7. If all else fails, just grab a banana.

Perfect for on the go, bananas just might be the perfect portable fruit. Their complex carbohydrates and vitamin B6 will kickstart your metabolism and their nature-made wrapper make them easy to throw in your purse for on the road.