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Breakfast Ideas for Busy Women – Are You Making This One Mistake?

Breakfast Ideas for Busy Women - Are you making this one common mistake that may be sabotaging your weight loss goals? | Rachel Freebairn Fitness | #breakfastideas #breakfastrecipes #busywomen #weightloss

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Hey there, Ms. SchMartha Schmoowart-Wannabe. I see you with your perfect morning routine. You wake up well before your alarm goes off AND you’re fully rested. First thing, you get in a full workout, shower, blow-dry and style your hair. You wouldn’t dream of skipping breakfast. You have a million easy breakfast ideas in mind and make some awesome homecooked meal to eat while watching the news. Ahh, and you still have an hour to kill before you have to leave for work. Half of your to-do list is done before the sun even rises! You’re winning the day, you magnificent unicorn, you!

..record scratches..

Whoa, sorry, I was daydreaming of what a “perfect” morning might look like.

I don’t know if you can relate to that, but maybe your day starts a little more chaotic. I know mine did! The alarm goes off, you hit snooze, or maybe you even turned your alarm off without realizing it. Uh-oh! When you finally jump out of bed it’s in a quick panic because dammit, you’re running late.. AGAIN! You throw your hair up because you can’t spend the time to wash your hair – so it’s a ponytail kind of day. And shoot, you still have to pack a lunch, iron your shirt, and get your morning meeting notes ready. And breakfast ideas? There’s no time for that! By the time you’re ready to rush out the door, you’re already exhausted!

No wonder so many of us busy women end up just grabbing a fancy coffee on the way to work or making the common mistake of skipping breakfast altogether. Not making time for a healthy breakfast may be bad for our overall health as well as our waistlines.

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Why Eat Breakfast

The whole point of eating breakfast is simple: you’re breaking your fast. Your previous meal and energy intake was the night before, possibly as long as 12 hours ago. So when you eat breakfast in the morning, you’re helping to replenish the blood sugar your body needs for proper body and brain functions. If you don’t give your body fuel in the morning, your energy will remain low throughout the day and you may experience brain fog or have trouble concentrating.

A Look at Who’s Skipping Breakfast

Here are a couple of interest facts about women who are skipping breakfast, from Shake Up Your Wake Up:

  • Of women who skip breakfast, 29% miss it because they are too busy getting ready
  • Women are more likely to prioritize their hair and choosing clothes for the day than eating breakfast.
  • 14% of female breakfast skippers say they don’t eat in the morning because they are trying to lose or watch their weight


Breakfast and Your Waistline

So if 14% of women who skip breakfast do so because they want to lose weight, do you think it works? Let’s talk about how skipping breakfast really affects your weight.

Many women think by skipping breakfast they’re eating less and “saving” calories. What happens though is it backfires! By mid-afternoon or early evening, they’re starving and end up feeling like they have no willpower. And that’s when you’re more likely to overeat, snack on foods that are high in fat and sugar and consume empty calories (i.e. foods without nutrients)! It’s more likely that we’ll make unhealthy choices when we need to eat something NOW and just grab the closest (or most convenient) thing available.


Depending on what you choose, breakfast foods can be a great source of important nutrients that our bodies need and crave. When we skip breakfast, we’re less likely to make up for the missed vitamins and minerals later in the day and our bodies won’t get all the essential nutrients it needs. Try to include foods that are high in calcium, iron, and B vitamins. We also want to include foods that are high in protein and fiber – which will keep your body full longer throughout the morning.

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Easy Breakfast Ideas

Just because I told you “why” you should eat breakfast every morning, doesn’t mean you suddenly have more time. I get that! If you just don’t have time to sit, and eat breakfast or aren’t willing to get up any earlier (and I don’t blame you!), a little planning ahead can save you time in the long run! You can try making a few things ahead of time to freeze, so it’s nothing more than popping it in the microwave when you’re short on time. Also, keeping items on hand that you can grab on your way out the door to eat after you get to work will also work. As long as you eat within the first 2 hours of waking up you should be good to go for the rest of the day!

I used to be a member of the “No Breakfast Club” myself. For me, I would struggle with breakfast ideas because I just wasn’t that into it. I’ve never been a big fan of most typical “breakfast foods”. It wasn’t until I found a gateway food I could tolerate that I started eating breakfast regularly.

Why Make Shakeology a Daily Habit

I started drinking Shakeology every morning. I loved this as a breakfast option because it was quick, easy, and packed full of vitamins and minerals. It was something I could easily mix with water and take out the door with me. And when I started blending in different fruits, and even veggies into my morning smoothie, it still made for a quick meal (only 1 minute to blend) with quick clean up. I then started trying other breakfast foods again and drinking Shakeology as a mid-afternoon snack. Now I actually look forward to making breakfast every day. Below are some of my favorites!

What to Eat for Breakfast

Try to eat a balanced meal by having a protein or fat along with a complex carbohydrate. Two examples are 1) eggs with fruit or toast or 2) oatmeal with fruit or nut butters.

Here are some great breakfast ideas that fall into one or more of these categories: 1) quick to make, 2) easy to prepare ahead of time, and/or 3) are a great grab and go option.

Avocado Toast

Are you into the avocado toast craze? Here are two ways to make it:

Avocado Toast with Toasted Pumpkin Seeds

Avocado Toast with Pumpkin Seeds

Avocado Egg Salad Toast


Eggs are rich in fats and protein (7g per egg) to help keep your energy levels up while leaving you feeling satisfied for longer throughout the morning. No matter how you make them, they’re an easy breakfast to whip up in just a few minutes. Besides the basic scrambled eggs, here are a couple of my favorite ways to make eggs. The first two recipes you can even make ahead and freeze if you like:
Egg White Breakfast Burrito

Loaded Baked Omelet Muffins

Mozzarella Egg Breakfast Sandwich

Mozzarella and Egg Breakfast Sandwich

Greek Yogurt with Fresh Fruit

Plain Greek Yogurt and Berries is a healthy and quick breakfast that you can throw together in a minute. You can even prepare it in a to-go container the night before so it’s ready to go in the morning. Make sure you’re choosing yogurt that has more protein than sugar in it.

High-Fiber Cereal

Fiber has many health benefits and also helps you feel full longer, so high fiber cereals are a great start to your day. Avoid sugar-filled cereals because they just add empty calories and no additional nutrients your body needs. Look for natural cereals that have little to no processing for optimal nutrition. If you’re interested in some tips on how to choose a healthy breakfast cereal you can read more here.


Try instant oatmeal. Add water or your favorite type of milk and pop it in the microwave for a few minutes and you’ll have a quick and healthy breakfast. Just make sure to read the label and get oatmeal without added sugar or flavors. You can always add your own toppings for flavor or texture. Add fruit or honey for sweetness or shredded carrots or nuts for some crunch.

Or try overnight oats. Mix your ingredients together at night and let it soak for at least 8 hours or until all the liquid is absorbed. Here are some ideas and recipes you can try from Quaker Oats.

Here are a couple of other make-ahead oatmeal recipes:
Baked Oatmeal Cups with Berries and Bananas

Baked Oatmeal Cups with Berries and Bananas

Baked Oatmeal Cups with Raisins and Walnuts

Baked Oatmeal Cups with Raisins and Walnuts

Blueberry Oatmeal Blender Muffins

Protein Bar and Fruit

Quite possibly the easiest breakfast ever – combine a piece of fruit with a protein bar for lots of fiber, protein, and vitamins. For a low-sugar, high-protein bar, check out the new BEACHBARS. They come in two different flavors (Peanut Butter Chocolate and Chocolate Cherry Almond) and each has 10g of protein, 4g of fiber, 150 calories and only 5-6g of sugar.

Or if you want to make your own, you can try these Oatmeal Protein Bars. They have 12 grams of protein per bar. In just ten minutes, you can quickly assemble the ingredients, refrigerate the bars, and then set and forget them until they’re ready to be enjoyed!

Bloody Mary

When all else fails, grab a Bloody Mary! I mean what’s not healthy about tomato juice and all the other veggies you can add for garnish? I’m kidding (kind of), but Genius Kitchen claims to have the “Best Ever Bloody Mary” recipe. Try it and you be the judge. Oh, and in case I have to say it.. let’s save this breakfast idea for the weekends!

Ditch Your Excuses

Unfortunately, for many of us, a busy lifestyle means running around in the morning and making the mistake of skipping breakfast. This is an all too common, but bad habit that we need to break. Breakfast really can make a big difference for our health and weight. And with so many quick and easy options to make – shakes or smoothies, protein bars, cereals, oats, scrambled eggs – we really have no excuses to skip breakfast!

If you have a tendency to skip breakfast, I’d love to hear what your struggles are as well as what you can do to change that habit with one of the ideas listed above!

If you’d like more healthy strategies like this one delivered to your inbox, sign up for my FREE 7 Day Kickstart to a New You email series!

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2 Responses to Breakfast Ideas for Busy Women – Are You Making This One Mistake?

  1. Louise Long says:

    You are spot on! Breakfast is so important and I know this… so, why do I still skip it? Time! I love all your quick recipe ideas and will try to implement them. Thanks for the great post!

    1. Rachel says:

      Thanks, Louise! Seriously, being prepared is half the battle! Breakfast can be prepared pretty quickly and doesn’t have to be a huge time suck.

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