A reader needs on-the-go healthy breakfast ideas that fit into the K2.0 criteria, so we are offering up some great ideas today. It seems like we all get stumped on breakfast because of what restaurants tell us breakfast should be. Eggs, bacon, sausage, pancakes, toast, juice … OR … a kale smoothie. Where is the middle ground? We’re not bashing kale, but we’re also not always in the mood for kale at 7am, because we need something warm and cozy, and something that makes us feel like maybe we’re splurging.
On-the-go breakfasts need to be simple, possibly made the evening before, and not fussy. Food needs to be safely heated in a microwave at work, or eaten at room temperature. Let’s look outside of “traditional” breakfast foods.
Soup for breakfast
I have a good friend who loves soup for a healthy breakfast. It’s genius! It’s portable, warm, comforting, delicious, and is easily made the night before, or even on the weekend before. Breakfast soups don’t have to be filled with meat, pasta and heavy vegetables. Make a simple soup with unsalted vegetable stock, and add some aromatic vegetables like celery, onions and garlic. Toss in some tofu or cooked, shredded chicken, and you have breakfast! Drink it from a big mug, and your coworkers won’t think you’re weird at all!
Healthy breakfast can be whole grain bread with anything on it. Just make sure that your “anything” includes a fair amount of fiber and protein, or you’ll be craving the donuts in the break room by mid-morning. Buy yourself a $15 toaster to keep at work and you’ll be the envy of your whole office!
15 easy breakfast ideas:
- Goat cheese and fresh vegetables: cherry tomato, shredded carrots, chopped celery, fresh basil, chive, or thyme.
- Cottage cheese with chopped beats, orange slices and fresh mint
- Goat cheese, chopped plain walnuts and sliced fig.
- Mash 1/4 of an avocado with lemon juice, and top with pomegranate ariels and plenty of watercress.
- Hummus, tomato slices and alfalfa sprouts.
- Ricotta cheese (check your brand for salt & fat content) and oven (or grill) blistered Shishito peppers. Yum. I’m drooling over here.
- Low-fat cream cheese, radishes and watercress.
- Low-sodium peanut butter with a tablespoon of Fak’n Bac’n and plenty of Granny Smith apple slices.
- A tablespoon of brie cheese, topped with caramelized onion and red apple slices.
- 1 slice of Swiss cheese, blanched asparagus tips and a teaspoon of honey, or grainy mustard.
- Wilted, sautéed spinach and Fak’n Bac’n, topped with hard boiled egg.
- Mix goat cheese with lemon zest the night before, because the flavors need time to blend together. Spread on toast and add fresh raspberries and fresh baby spinach.
- Mix 1 Tbsp. low-fat cream cheese with horseradish. Top with rolled roast beef and sprinkle with caraway seeds.
- Smash fresh strawberries on toast, dot with goat cheese crumbles and sprinkle on some chia or flax seed.
- Mozzarella cheese, plenty of chopped tomatoes, fresh basil, and a 1 tsp. drizzle of pomegranate or balsamic reduction.
Here’s the toast ideas, if you want to print them out:
We make our own granola here at K2.0, and it’s the bomb. It’s easy to go overboard on this granola, because it’s that delicious. Top a high protein plain yogurt like Siggi’s or Skyr Icelandic yogurt with a quarter cup of this granola so you get a great crunch factor. The stats are great: only 4g of fat, only 12 carbs, and less than 100 calories for 1/4 cup, which is plenty for a yogurt topping. You can print our granola recipe here:
Best Homemade Granola
- 1.5 cups puffed brown rice cereal, such as “Nature’s Path”
- ⅓ cup raw almonds, roughly chopped
- ½ cup unsweetened coconut flakes
- ¼ cup almond flour
- ¼ tsp cinnamon
- ¼ cup maple syrup
- 1.25 cups rolled oats
- ¼ cup shredded unsweetened coconut
- Preheat oven to 350º. Line a large sheet pan with parchment.
- Mix all ingredients together in large bowl.
- Using a rubber spatula, scrape mixture onto sheet pan. Spread out thoroughly in one, flat layer. Keep clumps intact.
- Bake in oven for 15 minutes. Using a large, flat spatula, flip granola over, one section at a time. Place back in oven for another 15 minutes.
- Remove pan from oven, and let granola cool for 20-30 minutes. Store in an airtight container for up to a month.
On the go lunch ideas:
Lunch can be anything you want it to be. Refer back to the “Leftovers vs. Planning” post from April. If you pre-prep your fridge, you can pull anything together in a flash because there is no prep work needed. Feel like a taco salad for lunch? All the veggies are already cut up in the fridge. As a result, the salad takes two minutes to build. You have ground beef and shredded chicken in individual servings in the freezer. Make your salad in the morning, grab your protein from the freezer on your way out the door, and lunch is thawed by lunchtime. Another great lunch idea post is Rotisserie Chicken Hacks because the hard work is already done for you. You can make just about anything out of a rotisserie chicken.