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Guide to Busy Breakfasts

What does your breakfast look like? A bowl of cereal, a steaming plate of bacon and eggs, a fruit smoothie, or a granola bar as you rush out the door? While these foods may vary greatly, they share one thing in common: they are morning fuel for many. For students, however, mornings are often a chaotic time. A late night turns into a sleepy wakeup, resulting in a rushed routine and a desperate scramble out the door. Sound familiar? Due to students' busy lifestyles, it's not uncommon among teenagers to skip breakfast, especially since the pandemic has made 'breakfast on the go' nearly impossible. But the repeated emphasis on breakfast as the 'most important meal of the day' remains true. Without further ado, this article will provide a guide to nutritious breakfasts, even on the busiest of mornings!

(Image courtesy of Brooke Lark via Pexels)

Importance of a nutritious breakfast

Research studies have also concluded that individuals who begin their day with a nutritious breakfast benefit from various advantages, including having a lower body mass index (BMI), a decrease in fats consumed throughout the day, and improved memory and attention performance in school-aged children.

As expected, extraordinary benefits do not come easily. The process of preparing and eating a healthy and balanced breakfast can be a lengthy one. The Gordon Food Service provides a few helpful tips to help overcome the challenges associated with our morning meals:

  • Prepare your meal in advance. As mentioned previously, busy morning routines can steal all your precious time. Avoid sacrificing breakfast by preparing it the night before! You may even consider preparing and refrigerating breakfast foods a week in advance.

  • Purchase ready-to-eat food items or ingredients from the grocery stores. This can include yogurt, pre-cut fruit, muffins, granola, and nuts.

  • Leftovers from dinner can be made into a nourishing breakfast in the morning!

  • If you find yourself unaccustomed to morning meals, start with small portions of food such as yogurt. Over time, your body will adjust and become hungry each morning.

What makes a good breakfast

A healthy and balanced breakfast should consist of foods from all food groups—fruits, vegetables, grains, protein, and dairy. Look for foods that contain protein, complex carbohydrates, and fibre that are also not too high in sugar. Try to avoid processed cereals or pastries with high amounts of added sugars and common breakfast meats that are high in saturated fats.

Power foods

Now that we know what makes up a nutritious breakfast, we can identify the foods that can provide these essential proteins, carbohydrates, and fibres. According to Healthline, these are twelve of the best foods to incorporate into your start-of-the-day meal:

  • Eggs are high in protein, filling, and contain important nutrients such as choline.

  • Greek yogurt is high in protein and can be a good source of probiotics.

  • Your beloved coffee serves as more than just a morning energy boost. It is also a source of beneficial antioxidants, can increase metabolic rate, and improve overall mental performance!

  • Oatmeal is rich in antioxidants and oat beta-glucan fibre, which, among many health benefits, can reduce cholesterol levels and boost heart health.

  • Chia seeds are high in fibre and antioxidants.

  • Containing less sugar than most fruits, berries are also rich in fibre and antioxidants.

  • Nuts are high in magnesium, potassium, monounsaturated fat, and selenium.

  • Drinking green tea has the caffeine-induced benefits that coffee has, as well as a powerful abundance of an antioxidant called EGCG that protects the brain, nervous system, and heart.

  • The high-protein levels of a protein shake can promote fullness, reduce blood sugar levels, and preserve muscle mass during weight loss.

  • High in vitamins, potassium, fibre, and water, fruits are essential for a healthy meal.

  • Flaxseeds, high in viscous fibre, promote fullness and reduce blood sugar levels.

  • Cottage cheese is a filling breakfast food that is high in protein.

Quick recipe ideas

The University of Washington provides a few simple ideas for a healthy and balanced breakfast:

(Image courtesy of University of Washington)

For more great ideas and healthy recipes, check out this article. From smoothies and parfaits to oatmeal and quinoa muffins, to breakfast egg recipes and more, the Greatest provides 31 healthy morning meals that can be ready in minutes. You can also find vegan recipes!


As students adjust to life in a pandemic, many are finding their familiar routines changed drastically. After all, amidst the masks, sanitizer, and constant emphasis on hand hygiene, eating breakfast 'on the go' is not the best idea. However, with the information, tips, and recipes mentioned in this article, you are sure to head out the door with a full stomach and the energy needed to tackle each day!


Iacoviella, C. (2017, March 06). What Does a Healthy Breakfast Look Like? Retrieved from


Magdics, J. (n.d.). The Importance of Breakfast. Retrieved from https://www.gfs.ca/en-ca/idea-


Spritzler, F. (2018, August 15). The 12 Healthiest Foods to Eat for Breakfast. Retrieved from



Why You Should Eat Breakfast. (n.d.). Retrieved from https://www.rush.edu/news/why-you-


Article Author: Victoria Huang

Article Editors: Valerie Shirobokov, Edie Whittington