No time for breakfast? Try these 5 on-the-go options

Whether you wake up ready for food, or like to wait a few hours, there’s endless research to back up the importance of eating breakfast and the potential drawbacks to missing it.

Skipping this first meal has been linked to a 27% increased risk of heart disease[1] as well as a higher risk of type 2 diabetes in both women[2] and men[3]. Plus, several studies have found that breakfast can help with normal brain function[4]; useful before a full day of work! For students, breakfast can help maintain attention levels throughout the morning[5] as well as helping to actually improve performance at school[6].

As for mental health, skipping or delaying breakfast has been shown to contribute to mood disorders[7].

Whilst the research is there to back up the importance of eating breakfast, one in five Brits actually skip it most days[8].

If you tend to avoid breakfast, it’s time to make a change! Of course, if you’re in a rush, it can be harder to enjoy a well-balanced meal in the morning. Racing off to work and getting ready for the day ahead often takes precedence and can result in grabbing something to eat that often contains little or no nutritional value.

However, there are a handful of on-the-go options that can either be unwrapped and eaten there and then or prepared the night before. Give these a go next time you want to eat something convenient.

A quick note: for any options that need preparing in advance, you could try making a batch on a Sunday, so it gets you ready for the week ahead.

Eat Natural Bars for Breakfast

For a real grab ’n’ go, opt for one of Eat Natural’s bars, available in a range of delicious flavours.

Why not try Eat Natural Almond and Apricot bar with a yoghurt coating? The smooth yoghurt tops apricots, crunchy almonds and light puffs of rice. You’ll also catch a hint of tropical coconut in this chewy bar!

If you’re after some protein for breakfast, give the Eat Natural Protein Packed with peanuts and chocolate bar a try. It contains peanuts, luxurious dark chocolate, protein-rich soya crispies and shredded coconut.

Peanut butter and apple slice sandwiches

Not your conventional sandwich for sure, but the combination of apple and peanut butter can be a delicious way to start the day and can offer health benefits too. How so?

Peanut butter is a source of protein[1] and fats[2]. Protein is the most filling macronutrient[3], whilst fats have been shown to also increase satiety[4].

Combine this with an apple, – a source of carbohydrates[5], which contains fibre and also vitamin C[6] and the result is a speedy, balanced breakfast.
The night before, cut an apple into large slices and spread peanut butter between every two slices. Pack into tupperware or wrap in clingfilm and leave in the fridge until you’re ready to eat!

Overnight oats

If you’re a fan of porridge for breakfast, you might like this chilled version, made the night before.

Oats don’t just provide fibre, but they’re also filled with several nutrients including zinc and magnesium[1].

To prepare your overnight oats, mix oats (we suggest around 50g), with water, stirring the two together and allowing to chill in the fridge overnight. The result? A thick mix of oats, which are practical to take with you to work or for the commute as the thicker consistency means less chance of any leaking fluid.

The beauty of overnight oats is that there are a wealth of recipes online so you can create a delicious breakfast, suited to you.

Try adding heart healthy, omega-3 rich chia seeds[2], nuts and chopped fruit for extra vitamins or you could even mix with a protein powder of choice -whether whey or plant-based – to pack in some protein. Nut butters can taste great swirled into the mix or for something a little more luxurious, try raw cacao powder which provides inflammation-fighting antioxidants[3].

Hard boiled egg, spinach and pittas

Hard boiled eggs, which take around seven minutes to cook, can be prepared in advance, peeled and kept in the fridge. Eggs are a great source of protein[1]  as well as vitamins such as B6, D and E[2].

Slicing an egg, popping it into a wholegrain pitta pocket and topping with spinach is an ideal way to ensure a dose of protein, carbs (from the pitta) and fats, whilst also getting fibre from the pitta bread[3] and iron from spinach[4]. Did you know a lack of iron can lead to fatigue[5].

Oatcakes and hummus

It’s a simple start to the day, but this combination of oatcakes and hummus provides an ideal way to start the morning.

Oat cakes, which can often be bought in convenient packs of four or five, provide fibre[1], whilst chickpeas in hummus are filled with even more satiating fibre[2] as well as nutrients including calcium and iron[3]. You can either make your own hummus or choose a shop bought version for ease..