Navigating Breakfast

Breakfast is a pretty important meal because it fuels your morning.

Why is breakfast important?

Research has shown a multitude of benefits from eating that morning meal we call breakfast, some such as:

  • People who tend to eat breakfast tend to have healthier diets overall.
  • People are more likely to acheive recommended vitamin, mineral, and other nutrient intake (1)
  • Enhanced memory, improved cognitive ability, and increased attention span (1)

However, most people are on the go in the morning and too busy to make breakfast. Also, most don’t want to cut into their sleeping time when their semester gets busy with classes to wake up any earlier to make breakfast.

Breakfast Ideas:

To make your mornings run a little more smoothly, here are some nutritious, easy, and on-the-go breakfast ideas to get that important meal in.

  • Toast (preferably whole wheat) topped with any of the following:
    • Peanut butter and banana, strawberry, or apple
    • Avocado with red pepper or if you have the time, an egg too
    • Banana, honey, and cinnamon
    • Cottage cheese and cinnamon (weird combo I know, but trust me it’s soo good)
    • Scrambled egg and salsa
  • Chopped apple and peanut butter mixed with granola or cereal if you don’t have granola
  • Smoothie
    • 1 cup frozen fruit, ½ cup of oatmeal, 1 cup milk of your choice, 1 cup spinach (available), tbsp peanut butter, and 1 tbsp chia seeds (optional)
    • So you aren’t double fisting a smoothie and your coffee while you’re heading out the door you can add coffee to your smoothie.
      • 1 banana, 1 tbsp protein powder or 1 tbsp peanut butter, ½ cup Greek yogurt, ½ cup ice, ¾-1 cup coffee, 1 tbsp agave syrup or honey, and ¼ cup oatmeal (optional)
    • Quick 1 minute oats 
      • Topped with all or some of the following: fruit, Greek yogurt, milk, honey, peanut butter, nuts, or chia seeds

Students living on campus with a meal plan:

  • In a RUSH breakfast: cereal with choice of milk
    • Choose the higher fiber cereals (>5g: Total Raisin Bran). Fiber helps you have a feeling of fullness and help you stay fuller longer (2). Watch out for the high sugar cereals!
  • Whole Wheat bagel with cream cheese and a side of fruit
  • Omelet station
    • (for those of you with more time on your hands)
    • Choose an omelet packed with veggies and maybe some lean meat for protein
  • Oatmeal option
    • Oatmeal always has me feeling full longer! You can also can top off your oatmeal with fruit from the salad bar.
  • Smoothie
    • That’s right. You can get a smoothie for breakfast at Fulbright dining hall. It’s also pre-portioned, so you don’t overload on calories.


  1. Schaeffer, J. (September 2011). Rise and Dine! — A Breakdown of Breakfast’s Benefits With Experts’ Best Meal Suggestions. Today’s Dietitian, The Magazine of Nutritional Professionals,13(9), 44. Retrieved from   
  2. Gardner, Amanda. (July 24, 2015). High-Fiber Diets and Weight Loss. WebMD.             Retrieved from