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June 10, 2021

Well-Rounded Breakfast on the Go

Written by: Meg Putnam, MS, Dietetic Intern

Breakfast can be good for improving memory, concentration, reducing the risk of type 2 diabetes, and can even help with weight management. However, without convenient options, we often end up skipping the first meal of the day. Keeping in mind the MyPlate guidelines, which include a protein, grain, dairy, and fruits/vegetables, let us take a look at some easy breakfast options on the go!


Some simple and easy breakfast options that include most or all these food groups are yogurt parfaits, smoothie bowls, and overnight oats. Here are some ways to customize each of these options so that you can pick the things that will taste best to you.

Yogurt Parfait: Non-fat Greek yogurt, granola, nuts, seeds, fruit (frozen or fresh), drizzle of honey or syrup

Smoothie Bowls: Frozen fruit (berries, banana, citrus, pineapple, kiwi, peaches, etc.), vegetables (kale and/or spinach), protein powder, non-fat Greek yogurt, nuts or nut butters, chia seeds, flaxseeds, shaved coconut, 100% fruit juice (4 oz)

Overnight Oats: Old fashioned oats, milk of choice, non-fat Greek yogurt, vanilla extract, honey or maple syrup, fresh or dried fruit

Benefits of the Ingredients

Berries provide fiber to help you stay full and contain antioxidants, which some research suggests have cancer-fighting properties. Berries also have a low glycemic index, which means they won’t cause a spike in blood sugar. Kale and spinach will provide iron, protein, and fiber. Dairy options such as yogurt, milk and milk alternatives provide protein to help keep you satisfied. Nuts, nut butters and seeds are good sources of protein and heart-healthy fats. Chia seeds are a great source of antioxidants, fiber, and omega-3 fatty acids.

With many different toppings for each breakfast option, you are sure to find something you will love! For example, have a strawberry and banana smoothie bowl drizzled with peanut butter and chia seeds one day, and banana bread overnight oats the next! There are so many amazing recipes out there to try that will keep you satisfied and help you reach the MyPlate recommendations.

Below is a recipe card with 3 variations on Overnight Oats to add to your rotation of breakfast options!



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