5 Healthy, Excuse-Free Breakfast Options

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Breakfast is the most important meal of the day. We all know it, yet some us still neglect to eat it every day. People most commonly skip breakfast because of time constraints or a misguided weight-control strategy. Instead of shelling out a bunch of shocking statistics about the health benefits of breakfast, I thought I’d provide a little morning inspiration!  Below are some extremely healthy, quick and excuse-free breakfast options that will make it easier to get your day off to the proper start it deserves.

Healthy OatmealPhoto courtesy of eatzycath via Flickr


Instant oatmeal is a great on-the-go option, because it is easy to prepare, and there are so many nutritious and tasty options that are low in calories, fat and sugar – yet high in fiber. These two delicious options contain only 100 Calories, 2g of fat, and 4g of fiber each: Quaker Instant Oatmeal and McCann’s Instant Oatmeal.

Instant Tips: Many offices provide microwaves, which are great for making oatmeal at work, so make sure to stash a couple packs in your desk drawer. Microwaving instant oatmeal thickens its consistency, which gives the appearance of a larger portion. When buying instant oatmeal, be wary of the calories and sugar content; some oatmeal is loaded with sugar. Instead, buy the healthiest version and then sprinkle with cinnamon or zero calorie sweetener to add flavor.


Yogurt is another great low-fat breakfast option, especially when you’re on the go. Similar to oatmeal, the trick to buying yogurt is finding brands that don’t have high sugar content. Instead, add flavor by bringing a small bag of berries to sprinkle into your yogurt.

Nonfat Fage Greek Yogurt is low in calories and sugar, contains no fat, and has an impressive amount of protein! The 6 oz portion contains only 90 calories, 0 g of fat, and 15 g of protein. If you’ve never tried Greek yogurt, it has a very thick consistency and you’ll definitely want to add chopped up berries to add flavor. Enjoy!

Dannon Light & Fit is great because Dannon offers low calorie and low fat options, while also offering several different fun flavors. Depending on the size of the yogurt, the calorie amounts range (usually from 60-80 calories), but you’ll be surprised how many great flavors Dannon offers. My favorite is white chocolate raspberry.

Hard boiled eggs

Not only are eggs a fabulous source of protein, but egg whites are extremely low in calories – and filling.  If you’re willing to prepare hard-boiled eggs in advance, they are the perfect morning boost when you are heading out the door and strapped for time.

Instant Tips: Those watching their cholesterol intake will definitely want to de-yolk their hard-boiled eggs. I personally eat three in the morning – but only eat one of the yolks, and just the egg whites of the remaining two.

Cottage Cheese

This is another lowfat/low calorie option that is full of protein. There is no preparation involved. Again, you may want to bring a bag of chopped up fruit. My favorite low fat cottage cheeses are Friendship Lowfat 1% Milkfat and Dean’s Lowfat Cottage Cheese.

Flatout FOLDits and Wraps

If you have a refrigerator in your office, you can buy a few staples to keep at there and make quick Flatout FOLDits or wraps in the morning. If you don’t have a refrigerator, you can easily prepare these in advance. The preparation should not take longer than 3 minutes. Now that is flatout fast! Some of my personal favorite quick and low calorie Flatout breakfasts are:


We’d love to hear your fresh perspective!

  • What do you bring to work for breakfast?
  • What’s your favorite no preparation breakfast?
  • What’s your favorite healthy breakfast option?

Bon appétit!

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4 Responses to 5 Healthy, Excuse-Free Breakfast Options

  1. Miss Britt June 25, 2010 at 4:11 pm #

    I was one of those people who always thought that I was actually MORE hungry during the day when I ate breakfast. Turns out my problem was eating a 100% carb breakfast. As long as I eat protein (like egg whites or fake egg whites), I do great!

    • Flatout Fresh June 25, 2010 at 4:20 pm #

      You bring up such a great point, Britt! I’ve also toned down my morning carb intake, and have started eating a sliced apple along with my protein. It has made a world of difference for me. Thanks for sharing!

  2. james low June 25, 2010 at 5:20 pm #

    this very inspirational. i try oatmeal every day. great share.. thanks.

  3. Tammy June 25, 2010 at 6:40 pm #

    What do you bring to work for breakfast?
    What’s your favorite no preparation breakfast?
    What’s your favorite healthy breakfast option?

    My answer for all three? Yoplait Light! Similarly to Dannon Light and Fit there are ton of yummy flavors. Yoplait Light has 100 calories will Dannon Light and Fit has 80, but those 20 additional calories make a HUGE difference in the taste category. Yoplait Light still tastes like yogurt even though it is a low calorie option. LOVE IT!

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