These make-ahead meals ensure you’ll start your day right, no matter how crazy your morning.

Although the COVID-19 pandemic inspired a lot of less-than-stellar eating habits, it also gave rise to one we might want to keep around: enjoying a balanced breakfast. Without having to rush out the door each morning, Americans were able to take time to cook and linger over their morning meal. In fact, in a nationwide survey of more than two thousand adults conducted by The Harris Poll and cereal manufacturer General Mills Foodservice, 56 percent of respondents said they love breakfast foods even more than a year ago.

There’s no denying that eating a balanced breakfast each morning can help you live a healthier life. Results from the Big Breakfast Study, published in Nutrition Bulletin in June 2018, found that calories consumed in the morning are used more efficiently by the body than those consumed at night. And research published in Proceedings of the Nutrition Society in April 2021 found that those who regularly skip breakfast tend to consume fewer nutrients overall including calcium, vitamin D, folate, and iron.

So, how to continue to enjoy breakfast and all the benefits it brings to your body when your mornings start to get rushed again? Options that are balanced but easy to make ahead and portable enough to bring on your commute (or anywhere, really) will help. To that end, we created seven on-the-go options that will keep you energized and satisfied until lunchtime.

Even though it has a fruit in its name, banana bread traditionally contains loads of refined sugar and saturated fat from butter. By swapping 1 cup of all-purpose flour for whole-wheat flour, this recipe adds more than 9 grams (g) of filling fiber to your loaf, per U.S. Department of Agriculture (USDA) data. Greek yogurt replaces some of the butter and adds protein, along with chia seeds, which the USDA notes will also add heart-healthy omega-3 fats to your morning meal. Not bad for bread!

Nutrition per serving: 251 calories, 10g total fat (0.9g saturated fat), 6g protein, 36g carbohydrates, 2.9g fiber, 13.2g sugar (9.8g added sugar), 226mg sodium

Muffins are perhaps the most popular portable breakfast. However, they usually contain unhealthy fats and added sugars — lots of them. Plus, traditional muffins are high in carbs with next to no protein, making for a breakfast that is high in calories without being very filling. Cottage cheese gives these delicious muffins a serious protein boost. In addition to being packed with protein, cottage cheese is also a good source of vitamins and minerals such as phosphorus, according to data from the USDA. As an added bonus, muffins are great for freezing, meaning you can whip up a batch of these muffins and freeze most of them to enjoy for weeks to come.

Tip: If you don’t love the look of cottage cheese, simply place the cottage cheese in a food processor or blender before adding it to this recipe for all the same nutrition and none of the lumps!

Nutrition per serving: 191 calories, 8g total fat (0.9g saturated fat), 6g protein, 26g carbohydrates, 1.7g fiber, 9.7g sugar (7.7g added sugar), 268mg sodium

Granola bars make for a great portable breakfast or snack, but buying them premade, while convenient, generally won’t do your health any favors. That’s because commercial granola bars usually contain chemical preservatives and added sugars, according to data from the USDA. In this recipe, you’ll find natural sweetness from the vanilla and cinnamon and the delightful peanut butter flavor we all love!

Tip No. 1: If you enjoy chewy granola bars, bake for 15 minutes or a little less. If you like your granola bars a little crispier, bake for longer.

Tip No. 2: The granola bars will become harder as they cool, so don’t over bake trying to get them to crisp up.

Tip No. 3: Store in an air-tight container for up to 1 week.

Nutrition per serving: 266 calories, 11g total fat (1.6g saturated fat), 9g protein, 33g carbohydrates, 4.3g fiber, 12g sugar (11.4g added sugar), 90mg sodium

It’s hard to have a bad day when you start it with a warm, delicious breakfast burrito. This meal comes pre-wrapped, and is also a great way to add more vegetables to your morning meal, which often skimps on them. To keep it nutritious, lose the processed and cured meats and cut back on cheese, and instead bulk it up with bell pepper and spinach, or any other veggie you choose.

Optional: If you prefer a crispier tortilla, lightly cook the finished breakfast burrito in a clean skillet until lightly browned, about 1 to 2 minutes per side.

Tip: To make this a great, grab-and-go breakfast, make a batch ahead of time, allow them to cool, wrap them in plastic wrap, and then freeze them. Defrost the wrap overnight in the refrigerator and heat on high for 1 to 2 minutes until heated through, or heat in a skillet until heated through, about 2 to 3 minutes per side.

Nutrition per serving: 501 calories, 29g total fat (8.1g saturated fat), 27g protein, 33g carbohydrates, 3.9g fiber, 6.4g sugar (2g added sugar), 729mg sodium

Muffins aren’t the only thing you can make in a muffin pan. These egg-based cups pack a lot more protein — more than 20 g per serving — than the traditional carb-based baked good, and sneak in some veggies as well. Eggs are also an excellent source of choline, according to data from the USDA, which is an essential nutrient linked to improved metabolism and cell health per the National Institutes of Health. The best part? These mini frittatas are much less messy than other egg-based breakfasts, so they travel well, which means they’re a no-brainer to add to your regular breakfast routine.

Tip No. 1: Use any veggies you like (or have on hand) in this recipe. Enjoy endless possibilities of egg cup combos!

Tip No. 2: Make a batch ahead of time and freeze them for later use. To do this, simply cool completely and place in a single layer in a zip top freezer bag in the freezer. Use within 1 month of freezing.

Nutrition per serving: 345 calories, 24g total fat (8.6g saturated fat), 23g protein, 7g carbohydrates, 1g fiber, 4.1g sugar (0.1g added sugar), 390mg sodium

These oat-based orbs are a lot neater than oatmeal, though they have all the same benefits, including plenty of fiber, per USDA data. The specific kind in oats is a powerful form of soluble fiber known as beta-glucan, which studies have shown may help slow digestion and increase satiety, according to the Harvard T.H. Chan School of Public Health. In addition, beta glucan can help lower blood cholesterol levels. Serve with a piece of fruit for a complete meal!

And while small enough to double as a nutritious snack, these energy balls are packed with plant-based protein and nutrients like iron to help you power through to lunch — no spoon required.

Place all of ingredients into a mixing bowl and stir to combine. Roll mixture into 20 equal-sized balls. Chill in refrigerator for at least 1 hour before serving. Store in the fridge and enjoy within 1 week.

Nutrition per serving: 187 calories, 9g total fat (0.9g saturated fat), 5g protein, 25g carbohydrates, 3.8g fiber, 12.9g sugar (11.9g added sugar), 44mg sodium

Smoothies are the ultimate on-the-go food, but many just aren’t filling enough to count as a meal. Not this one — with 22 g of protein and almost 10 g of fiber, it’s as satiating as any solid food. You’d never guess it’s vegan! The secret is hemp hearts, the seeds of the hemp plant (technically considered a nut) which the Cleveland Clinic points out have the most protein of any seeds in addition to vitamin E, potassium, and omega-3 fatty acids. They have a nutty flavor, creamy texture when blended and are an excellent source of protein, per the USDA.

Combine all ingredients in a blender and blend on high until completely smooth, about 1 minute.

Nutrition per serving: 440 calories, 20g total fat (3.1g saturated fat), 22g protein, 48g carbohydrates, 9.9g fiber, 16.7g sugar (0g added sugar), 160mg sodium

By subscribing you agree to the Terms of Use and Privacy Policy.

By subscribing you agree to the Terms of Use and Privacy Policy.