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Power Breakfast on the Run

posted Jul 7, 2018, 9:09 AM by Evangelina DiSpirito, RDN, E-RYT   [ updated Jul 18, 2018, 1:27 PM ]

By: Evangelina DiSpirito, RDN, LDN

What foods do you eat for breakfast? What you have for breakfast can drive your entire day. As a dietitian nutritionist, experienced in diabetes and weight management, I have witnessed how eating the wrong foods can get one off track of their health and fitness journey. If you start your day with high- sugar and high-fat foods such as donuts, sugary cereal, and juices, these meals can throw your blood sugar and insulin levels into overload mode. Consistently having high blood sugar and insulin levels have been associated with the inability to lose weight and puts one at risk for diabetes. Some of the symptoms you may have if you eat a high-sugar, high-fat breakfast is brain fog, low energy, irritability, and hunger a few hours after consuming such a meal.  So, the goal is to fuel up on foods that clear the mind and energize the body.

Eat breakfasts that are well-balanced and have a good source of high-quality carbohydrates (that contain fibers to help keep you full longer), lean proteins (to keep your muscles and red blood cells healthy), and healthy fats (helps with mood and brain function).  

To help you get started, here are a few tips for a healthy start.

Dining Out:

At IL Creations café choose fresh fruit, plain yogurt or have a made to order omelet loaded with fresh vegetables. Pair with a soy latte or skim milk latte if you are a coffee drinker or water if not.


At Home:

Foods to have handy for breakfast. Stocking your refrigerator and pantry with the right foods are essential to preparing quick, ready-to-go meals. Because morning times can be the most hectic for many, we may not have a chance to prepare a nourishing, well-balanced meal such as a vegetable omelet with fresh fruit on the side or have our steel cut oats with walnuts and berries. However, with the following recipes, you may be able to have those meals on the go.

The following shopping list consists of the staples that will help you generate the quick and easy recipes below:

Shopping List








Berries (Blueberries, Strawberries)



Bell Peppers






Greek Yogurt

Soy Milk

1% Milk



Peanut Butter

Walnuts Almonds

Olive oil




Oatmeal (regular and steel Cut Oats

Sweet potatoes





Cayenne Pepper











 Prepping containers:        


           Glass Mason Jars                                                  Baking muffin pan


Power Breakfast Ideas:

To-Go Vegetable Omelets:

Dice up vegetables of your choice and add to the baking muffin pans.  In a glass bowl, beat the eggs. Add egg mixture to the muffin pan. Bake at 350 degrees until done, about 30 minutes. 

Remove the cooked egg vegetable muffins and store in BPA-free container in the refrigerator.   Now you have a portion-sized omelet to take with you daily.  All that is needed to microwave for a 1 to 2 minutes on high.


Overnight steel cut oats with blueberries and walnuts:

In a mason jar, place ½ cup of your favorite high-protein beverage ( soy milk, 1% milk ), then add 1/3 cup steel cut oats, then layer blueberries and walnuts.

Place in refrigerator overnight and now you have a ready-to-go oatmeal breakfast.  


Apple or Banana Boats:

In a Tupperware container, add sliced apples and bananas, then layer with peanut butter. Sprinkle some cinnamon and now you have yourself a balanced breakfast that will fuel your morning.. 


Greek Yogurt parfait: 

This is a dish you can prepack in Tupperware containers. Purchase the larger Greek Yogurt tubs and add to Tupperware six ounce containers. Layer with blueberries, walnuts, and yogurt. Leave overnight or prepare quickly in the morning.



Use left over sweet potatoes for smoothies.  In a blender add 1 /2 cup of soy milk,  ½ cup (4oz) sweet potato and 1cup. Greek yogurt, 1/2 cup of banana or pineapple and 1 teaspoon of cinnamon for a quick breakfast.  Also, you can substitute kale for sweet potatoes.

So, there you go, five  power breakfasts for people on the run. You can play around with different ingredients for each recipe above. Consistently nourishing your mind and body in the morning will ensure that you will have a powerful day.