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You’ve just finished a sweaty gym session, and you have to dash straight off to work for a 9am meeting… No time to stop via home, or pick up breakfast on the way. We’ve all been there… And it doesn’t make for a fun time. Instead of skipping breakfast and dealing with the resulting low energy or even hanger, here are a few super simple, quick and nutritious breaky ideas you can whip up in the office in no time at all.
Oats are the king (or queen) of super fast, easy breakfasts - and they’re so versatile! Pack a container of oats (or if you’re feeling really fancy, try mixing oats, chia seeds and some nuts together) and simply top them with some water or milk when you get to the office, and throw them in the microwave… Voila! Top with some banana, yoghurt, berries and nut butter and you have yourself a high-protein, high-fibre, satisfying breakfast in a matter of minutes. It doesn’t get much easier than that.
Or, give overnight oats a go. All you need to do is soak some rolled oats in either milk, juice or yoghurt (if you like more of a bircher muesli style breakfast) and leave them in the fridge overnight. Come morning, you can simply grab and go. No prep required! If you do want to get fancy, adding some chopped apple, raisins or nut butter to the mix is a great way to pack a punch, or you can simply add some cinnamon, diced fruit, yoghurt or nuts on top when you’re ready to devour your oats.
Do you find yourself never quite satisfied by a couple of slices of bread, topped with butter and a spread? There's a good reason for this: you’ve consumed little to no protein, and often no healthy fats - and these are the most satiating macronutrients.
So we’re sharing a more balanced, filling, energising option: toast with avocado and eggs. Simply toast some bread, top with avocado, and pack some pre-boiled eggs to finish it off with. Or, if you can’t get your head around the boiled egg smell, switch them out for some feta or goat’s cheese. Both are excellent options high in protein, healthy fats, and fibre, making them a nutritious and balanced option for breaky.
Bonus points if you opt for wholegrain or rye bread!
When you’re cooking up your veggies for dinner, throw in an extra cup or two and set them aside for the following day. Then, when it comes to breakfast time in the office, you can simply warm them up in the microwave, and add some smoked salmon on the side, for a nourishing, super healthy breakfast in no time at all!
Our favourite veggies to add in for your breakfast prep are capscium, sweet potato, spinach, zucchini and tomatoes - yum!
There’s nothing more refreshing or simple than a good fruit salad for breaky. Chop up your favourite fruits the night before, or wait until you get to the office for added freshness. Then, all you have to do is throw on top your favourite yoghurt, and a granola of choice.
Opt for a low-sugar granola, with plenty of nuts and seeds. And keep an eye out for lots of maple syrup, golden sugar, artificial sweeteners, syrups and dates in the ingredients list… They may seem like healthier alternatives to regular sugar, but they’re all sugar, just the same. Ideally, go for a granola containing less than 10 g of sugar per 100 g serving - or even better, make your own. Simply mix some oats, nuts, seeds, raisins, spices and a dash of honey, and bake for 10-20 minutes until golden.
Another bake-and-take option, frittata is great for prepping on a Sunday, and having ready to grab and go each morning as you head off to the gym. Then, once you’re in the office you can simply zap it in the microwave, and enjoy a delicious and nutritious breakfast!
Aim to add a source of protein, fat and some veggies to your frittata - ingredients like feta, goat’s cheese, or cheddar make a great addition thanks to the protein and fat they contain (and the deliciousness they add). Add in as much spinach, tomato, mushrooms, capsicum, you name it, into the mix, along with eggs and milk, and you’re good to go. Another super simple, fast and effective breakfast to enjoy when you’re in the office and short on time (and appliances).
There you have it, five fabulous breakfast options for when you’re hungry and stuck in the office with little to work with! Now you have no excuse to rock up to work meetings hangry, and you’re guaranteed a nourishing, healthy, satisfying start to your day.
Want more nutrition tips, fitness info, and healthy recipes? Head to our blog for lots of informative, helpful content!