Grab the healthiest, dietitian-approved breakfasts for on-the-go mornings

Maybe you're lucky enough to sit down each morning in front of a bowl of steel cut oatmeal or eggs with fruit, bacon and toast. A well-rounded hot breakfast is certainly a nice way to start the day, but what if your mornings are marked by an onslaught of work messages, kids who can't find their shoes and a harried commute? Well, you may be lucky if you grab a muffin or a banana as you scramble out the door.

Still, planning far enough ahead to allow for a balanced breakfast is worth your time, experts say. "Breakfast is often called the most important meal of the day, and for good reason — it sets the tone for your energy levels, focus and even metabolism. A well-balanced breakfast can help fuel your morning and keep hunger at bay until your next meal," says Lauren Manaker, a dietitian based in Charleston, S.C. And if you're having difficulty concentrating at work or school, eating breakfast may help. "Breakfast is vital for energy and brain function," explains Jennifer Bianchini, functional nutrition specialist and founder of Body to Soul Health. "Studies show that eating in the morning improves cognitive performance, memory and focus, making it essential for productivity."

Plus, leaving the house on an empty stomach may increase your risk for chronic diseases like obesity and type 2 diabetes. "Skipping breakfast forces the body to work much harder to maintain homeostasis, therefore it is working harder to keep blood sugar levels stable throughout the day," says Bianchini. This can "lead to higher levels of cortisol, the body's stress hormone, and may even contribute to slower metabolism over time."

Clearly, eating a balanced breakfast is key, but sitting down for a leisurely meal isn't always feasible. That's where a little planning — and shopping — can help. Our team spoke with three dietitians to gather tips on incorporating a well-rounded breakfast into busy schedules. And as a dietitian and working single mom of two, I used my professional insights and experiences to share my own go-to breakfast items that are worthy of your pantry or freezer.

Tips for preparing breakfast on busy mornings

"Even if you don't have time to sit down for a meal, skipping breakfast altogether can leave you feeling sluggish and unfocused," Manaker says. "And some data shows that skipping breakfast can leave people with nutritional gaps that are difficult to make up for later in the day. Luckily, with a little planning, making time for breakfast doesn't have to be complicated."

Here are a few ways to make eating breakfast easier, even on busy mornings:

• Meal prep the night before. "For many of my clients, prepping breakfast the night before can make life go much more smoothly. This might be putting together overnight oats, making an egg frittata casserole on the weekend to heat up throughout the week, or putting containers of yogurt, fruit and nuts together," explains Cheryl Harris, a digestive specialist in Virginia.

• Have grab-and-go options on hand. "Keep a stash of quick, nutrient-dense foods like whole-grain granola bars, yogurt or hard-boiled eggs in your fridge or pantry for those mornings when time is tight," recommends Manaker. She also notes that keeping fresh fruit in a bowl near your keys can be a helpful reminder to grab something nutritious before you head out the door.

• Blend up a smoothie. "If you have just a few minutes in the morning, blend up a quick smoothie using protein powder or Greek yogurt, frozen fruit, chia seeds and plant-based milk. Smoothies are an easy way to get loads of nutrients without the hassle," recommends Bianchini.

• Stock your freezer. Many hot breakfast items, like burritos and waffles, freeze well. Try making large batches of pancakes, waffles or breakfast burritos and stashing any leftovers in the freezer. Store-bought frozen breakfast items can also be handy — just be mindful of the nutrition content.

• Set reminders. "If you tend to forget breakfast, keep a sticky note on the fridge, by the coffee machine or at the door so you never leave home without it," says Bianchini. Setting an alarm on your phone can also do the trick.

What to look for in grab-and-go options

A quick breakfast doesn't mean you have to settle for a protein bar or convenience store muffin. Keeping a stash of store-bought grab-and-go breakfast options in your fridge, freezer or pantry can be helpful. Here are some tips on what to look for when shopping:

• Plenty of protein and fiber. To help keep you full until lunch (or your mid-morning snack), look for breakfast options with at least 15 grams of protein and 3 grams of fiber per serving.

• Minimal added sugar and sodium. Ideally, choose options with no more than 12 grams of added sugar and under 500 milligrams of sodium per serving.

• Low saturated fat. For optimal heart health, look for products containing less than 4 grams of saturated fat per serving.

• Minimal ingredients. "If you cannot pronounce the ingredients or if you would not keep them in your pantry, then skip it. A good rule of thumb is less is more — the fewer the ingredients, the better (usually)," says Bianchini.

• Nutrient boosters. Opt for products containing nutrient-rich ingredients like fruits and vegetables, whole grains, nuts and seeds.

Keep in mind that even the healthiest grab-and-go breakfast items may need some support to be part of a truly balanced meal. Fresh or frozen fruit, guacamole cups, pre-portioned nuts and seeds, hard-boiled eggs and Greek yogurt are all nutritious additions to help round out your morning meal.

Dietitian-approved grab-and-go breakfast options

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Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.