If you’re anything like me, mornings can get a bit hectic and no amount of time seems like enough. Unfortunately, this means that showering and getting ready for the day often takes priority over a good, hearty breakfast. And while you might show up on time, you’re more than likely not showing up at your full capacity. Low energy, brain fog, and lack of efficiency throughout your tasks are a direct result.

A good breakfast fuels you for a productive day, providing your body with the nutrients it needs to function at its best! A good, substantial breakfast (or any meal) in my book will contain 3 things: a protein, healthy fat and fiber.  These three components are ideal for keeping you full for longer to get you by until your next meal.  Most people with busy mornings, however, tend to skimp out on getting adequate protein – resorting to a bowl of cereal, muffin, bagel or a fruit to go.  Protein is a crucial macronutrient and should not be overlooked at any meal, but especially breakfast.  I’ve compiled a list of quick and easy protein-packed breakfast options that will help fill that gap in your morning and allow you to show up at your best!

Prepare Ahead:

PB & Chocolate-Dipped Apple Slices

  • This one is for all the people with a morning sweet tooth – mix a few tablespoons of natural peanut butter (the liquid-y kind works best!) with a scoop of chocolate protein powder for a protein-packed, chocolatey dip. Slice some apples, and you’re good to go!

Egg “muffins” or hard-boiled eggs

Protein muffins – Try these or these!

Overnight Oats – mix in a scoop of your favorite protein powder for a boost of protein!

Chia Seed Pudding

Chia Pudding – Overnight Oats Hybrid

  • ½ cup dried, plain oats
  • 2-3 Tbsp. chia seeds
  • 1 cup liquid (Personally, I think oats made with milk tastes better and depending on the milk, you’ll get some added protein!)
  • Sweeteners (I prefer a dash of syrup/honey or mashed banana!)
  • Add-ins & toppings (This is personal preference! Think: cinnamon, nutmeg, vanilla extract, cacao powder, nuts/seeds, nut butters, berries, banana, fruit puree, etc.)

Greek Yogurt w/ Toppings

  • Buy a tub of yogurt and separate into mason jars in fridge.
  • Chop fruit and store in fridge.
  • In the morning, add nut/seed-based granola or loose nuts/seeds on yogurt. Then add some fruit.

Morning Coffee Protein Shake – drink it on-the-go!

  • 1 scoop of protein powder (I like vanilla!)
  • ½-1 frozen banana
  • 1-2 Tbsp. almond butter (or any nut butter)
  • 2 Tbsp. hemp seeds
  • 1 Tbsp. ground flaxseed
  • Dash of cinnamon
  • ½ tsp. vanilla extract
  • ¾-1 cup coffee & milk (ratio and type of milk is up to you – add in as much/little liquid as you prefer!)
  • ¾ cup ice


Store-Bought, Grab-N-Go – keep these in your car or in your office at work!

Exercise is only part of the equation in living well and feeling your best. Now you can be fully supported in your health and fitness journey, with nutritional coaching offered right here at the club!  Isabel Debnam is a Registered Dietitian supporting the nutritional needs of our community.

To learn more and schedule a complimentary consult with Isabel, click here or contact isabel.debnam@Synergyhealthclub.org.