Quick and Easy Breakfasts at Work

Since I’ve started working full-time at my internship this summer, I’ve had to learn how to work around my workout, work schedule as far as eating goes. No, it’s not as easy as it was at school because I can’t whip something up fresh whenever I feel like it. This is especially true if I workout before work, which I usually do since I often am too tired to want to workout afterwards. But this means that breakfast is at my desk, and it needs to be big and filling in order to refuel my workout and fuel me for my day. (Read here for why breakfast is so important)

Because I didn’t want to get bored with food, and too much oatmeal hurts my stomach, I came up with a few creative solutions to make for breakfast at work. I make all of these the night before as I am packing my lunch and snacks for the next day, and just reheat it (if need be) at work. Now, I know not everyone’s work is the same so maybe you can’t eat at your desk/work or you don’t have a kitchen close to use and if so, some of these ideas will work and some won’t. But for the most part, I bet everyone has the access to some type of kitchen area and can make these meals work for their next breakfast at the desk! I have included my meals/recipes and occasional pictures (not the best quality since taken on my iPhone, but they work!) Also, if you don’t workout before work or need to eat at your desk, here are some other great healthier breakfast alternatives to fast food for your morning!

Let’s get to it!

1. Savory Egg/Egg White Stuffed Crepe

I found inspiration for this on Instagram, and then confirmed it to fit my needs. Also, note that my pan I cook the eggs/whites in wasn’t big enough to make it thin and crepe like, so after trying to the first time, I just made it the bottom layer of my dish.

Ingredients

  • 1 egg and 2-3 egg whites
  • Oatmeal/Cream of rice (amount of choice)
  • Peanut butter/Powdered Peanut Butter  (I use PB2)
  • Fruit to top (I use strawberries and bananas)

First, cook the beaten eggs/egg whites in a pan on medium heat. Cover the pan to let it cook the top too (bubbles may form, you can pop them). Check on it every minute or so and when it is cooked enough on top and bottom (usually 3-4 minutes), flip it then take off the heat. Add the egg crepe to the bottom of a tupperware.

Next, cooked oatmeal/cream of rice as says on package. I personally mix the two because I need to keep my fiber lower (I get way too much) so I do 20-30 g oatmeal and 1-1.3 servings cream of rice. While that is cooking in the microwave, cut up and prepare your fruit toppings and  seal in a plastic bag or small tupperware. Once the cream of rice/oatmeal is done, add it to the top of the crepe in the tupperware (you can also mix in protein powder before putting it onto the crepe). As far as toppings go, I add peanut butter to the tupperware meal. I have PB2 also in a small container to mix with water in the morning and then after heating up the breakfast, I add the PB2 and fruit!

2. Egg Scramble

Eggs are super easy to whip up the night before, store in a container and heat up the next morning! Add in veggies, meats, potatoes, etc! To get more carbs, I usually add hashbrowns, potatoes, and/or a tortilla to the eggs (tortilla and hashbrowns pictured). I also will toast an english muffin or bagel the MORNING OF–before leaving for my workout/work–and then just reheat at work. No, it doesn’t stay crispy, but it tastes delicious and works perfectly for me. you could also pack a packet of oatmeal or pre-made oatmeal as well to add carbs. I will also top my eggs with cheese, salsa, reduced-sugar ketchup, avocado, etc. the night before and it works well heated up still.

3. Overnight Oats

These are a classic for anyone who needs a quick, easy, and convenient breakfast in the morning! I either eat My very Berry Overnight Oats or Peanut Butter and Jelly ones (recipe below).

Ingredients

  • Rolled oats
  • 1 cup of Milk of choice (I use cashew milk)
  • Protein Powder (optional)
  • 1 tbsp. Peanut Butter (I use natural only; Krema/Crazy Richards is my favorite)
  • Banana, sliced
  • Strawberries (other berries/fruit could be substituted here as well)

In a tupperware or container, add desired amount of rolled oats (I use 50-70 g). Add 1 cup of milk and stir around. Next, mix in desired amounts protein powder (I use 15-20g and PEScience Snickerdoodle is my go-to). Swirl/stir in the peanut butter and stick in the fridge for the next day. I add in the cut up fruit the morning of, but you could add it in the night before as well. Also, crumpling up a rice cake and mixing it in before you eat it tastes great, gives it a nice crunch, and adds extra carbs if you need them.

So there are my go-to breakfast at work! They’re all super simple, easy and delicious–just what I need for my day! If you want other suggestions and tips for staying healthy while working, check out my blog post here! Also, if you have any ideas I would love to hear them below!

Overnight Oats

Life gets busy and in the mornings, I often find myself rushing around trying to get ready for my day (school, workout, etc.). Even if I pack my bag the night before (which does help and I try to do) there are times that I feel breakfast is a rush to make and an eating contest to consume. Anybody who can relate, raise ya hand! (Y’all’s hands better be raised because I know I am not the only one!!) Breakfast is a very important meal  especially for someone who has my training in the morning and many people skimp out on key nutrition because they “don’t have time”. Well, I’m here today to tell you that you do have time to make a nutritious, healthy, and so delicious meal for yourself in the morning…the night before! You heard me, we’re making breakfast at night. It may seem weird, but it is a life lifesaver for time in the morning as well as a breakfast game changer.

I’m talking about OVERNIGHT OATS of course. I get a bit too excited about overnight oats because I love them so much. #SorryNotSorry. These clever meals have been popping up over social media left and right so you probably have an idea of what they are (if you don’t, you soon will!), but you might not have tried them yet. That’s about to change because this is me telling you to try them!! Seriously, overnight oats are so good! The texture is more chewy than eating warm oats and the cold aspect brings a new, fun twist. Plus, the great thing is there are so many variations–you can even come up with your own flavor–so you never get bored!

I’ll give you the basic foundation for these oats as well as my personal favorite combo, but feel free to make it completely your own depending on your tastes, likes and needs! Let’s get to it!


Basics

  • 1/2 cup oatmeal (instant, rolled, or steel-cut)
  • 1/2 cup liquid (milk, almond milk, yogurt, etc.)*

*A little note about liquid amounts. From my experience, steel cut oats soak up more liquid than just rolled oats, so use less liquid for rolled and more for steel. Also, liquid is just an estimate–if you like thicker oatmeal use less liquid (just play around with the amounts).

After you put both of these in a mason jar, tupperware, or any other container with a lid (I personally use my magic bullet cups), it’s time to start your add-ins!

Add-Ins

  • Protein powder
  • Yogurt
  • Nut butter or PB2
  • Nuts
  • Fruit (dried, fresh, or frozen)
  • Seeds: chia, pumpkin, etc.*
  • Extras: chocolate chips, coconut flakes, granola

*In my experience, chia seeds tend to soak up some liquid too so if you’re adding those in, add a little bit more liquid (unless you want it super thick).

**Fruit, nuts and extras can either be added the night before or the morning of as a topping to your oats.

My Very Berry Overnight Oats

Ingredients

  • 1/2 cup oats (I use rolled or steel)
  • 1/2 cup milk (I use skim)
  • 1 5.3 oz. container plain greek yogurt
  • 1/4 cup each: blueberries, strawberries, and raspberries
  • 1 tbsp. chia seeds
  • 1/8 cup pecans or walnuts

Instructions

  1. Add your oats and milk to the container and stir. Add in the yogurt, then chia seeds, then berries, then nuts.
  2. Put lid on and shake well (or mix with a spoon if you prefer) to mix it around.
  3. Put in the fridge overnight (or at least 6-7 hours)
  4. The next morning: pour it into a bowl (or eat from the container) and enjoy!

If you have a favorite combination for your oats, I would love to hear your comment below!!