3 High Protein Breakfasts You Can Make For On The Go

We all want to start the day off right and have something in us before getting going with the day but there isn’t always time.

All too often breakfast will take a back seat for those few extra minutes in bed as well as whatever other obstacles might get in your way leaving the house, the simple act of preparing some high protein eggs or oatmeal make it seem like the end of the world but you can prepare these three meals the night before so you are well prepared.

The best bit about all three of these apart from the healthy ingredients and protein is their convenience and portability, not that you would eat them in traffic or anything but you could easily eat them at a desk at work with no mess or a big pile of dishes to clean, no more excuses.

Oats are delicious and can be prepared the night before ready for work.

1) Overnight Oatmeal

A beautiful combo of oats, low-fat protein and your favorite fruit and healthy fat toppings is a great way to start the day with loads of energy. You don’t need to sit there waiting for the water to boil or eat all the sugar that usually comes in instant oatmeal packets.

This macro-friendly meal can be changed to suit your goals and is more than up to the task of providing you with lots of energy and a delicious meal too. If you like the taste of coffee and need caffeine before you start your day, brew some coffee during the prep period and add in place of milk.


1/2 Cup of oats.

1/2 Cup low-fat Greek yogurt.

1/2 Cup 1% milk or coffee.

1 Scoop of whey protein flavor of choice.

200g Of fresh strawberries.

Cinnamon according to taste.


  1. Combine first three ingredients and mix well.
  2. Stir in one scoop of protein.
  3. Top with fresh strawberries and a dash of cinnamon.
  4. Place in a covered container and put in the fridge to chill overnight.
  5. Enjoy either cold or warm in the morning.

Nutritional Info

Serves one with 430 calories, 5g of fat, 49g of carbs and 47g of protein.

Delicious breakfast idea that will get you through a tough morning.

2) Coffee Mug Egg Scramble

If you are after the ultimate breakfast that does not require pots and pans then look no further, this breakfast will keep you feeling full for longer, all morning in fact. It gives you a muscle-building blast of protein and plenty of the good green stuff.

It is also completely portable, the coffee mug is the key here as it allows you to transport the meal easily.


3 Eggs

1/4 Cup of low-fat shredded cheese

1/2 Cup diced bell peppers

1 Cup fresh spinach

Herbs and spices of your choice


  1. Crack the eggs into the coffee mug and whisk for 10-20 seconds.
  2. Microwave on high for 90 seconds which will depend on your microwave power.
  3. Take out the mug and add in the low-fat cheese, bell peppers and seasonings and then stir.
  4. Put back in the microwave and cook for a further 30-60 seconds.
  5. Start eating and enjoy.

Nutritional Info

This recipe serves one and contains 300 calories, 21g fat, 6g carbs and 25g protein.

No longer will you have to goto the drive through for an unhealthy breakfast burrito.

3) Traveling Breakfast Tortillas

Don’t waste the time nor money stopping at a drive-through for a breakfast burrito. For $5 you are usually just getting a cheap flour tortilla, hot sauce and eggs from a questionable source.

Control your burrito! Spend a few minutes at the weekend concocting a custom, portable breakfast loaded with ingredients you can put your confidence in. This has plenty of protein and has many colorful veggies, a nutrient powerhouse that will help you see the day ahead through.


10 Eggs or 3 cups of egg whites

1 1/4 Cups of low-fat shredded cheese

1/2 Cup diced bell peppers

1 Cup fresh spinach

5 High-fiber tortillas

Herbs and spices of your choice


  1. Scramble the eggs and veggies to the desired consistency.
  2. Mix in the shredded cheese and spinach near the end of the cooking process.
  3. Remove the eggs from the heat.
  4. Add 1/5 of egg and vegetable scramble to a tortilla.
  5. Wrap tortilla in foil and put on a plate, do the same for other four tortillas.
  6. Cover plate with foil and place in the fridge.
  7. When you get up, put the desired number of tortillas in the microwave and heat for 60-90 seconds, remove the foil first!.
  8. Rewrap tortilla in foil and you are ready to go.

Nutritional Info

Serving size is 1 tortilla and this recipe produces 5 servings, per serving:

360 Calories, 19g fat, 27g carbs and 23g of protein.

These three high protein breakfasts will really set you up for the day and get you fighting fit for the journey ahead.

You can also view some additional information here which will teach you about dieting and how to get the perfect toned body without a personal trainer or expensive gym equipment, click here to find out more.

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