5 Quick and Healthy Breakfasts on the Go

Here at SHAPE, we love breakfast (after all, it is the most important meal of the day). What we don't love? Scrambling to grab something to eat on the way out the door. That's why we love these recipes provided by SHAPE's Diet Doctor, Mike Roussell, PhD. They're easy to make, portable, and best of all, healthy, so they'll keep you full and satisfied until lunchtime.

1. Almond spice apple muffins (pictured left): These high-protein muffins are made with almond flour instead of the higher-glycemic wheat flour. They're perfect for reduced-carbohydrate diets, easy to eat on the go, and will keep you feeling full and energized all morning.

Ingredients:
2 cup almond meal
5 scoops vanilla protein powder
4 whole eggs
1 cup unsweetened apple sauce
½ stick butter
1 TBSP cinnamon
1 tsp all spice
1 tsp cloves

How to Prepare: Preheat oven to 350 degrees. Melt butter in microwave (~30 seconds on low heat ). Throughly mix all the ingredients in a bowl. Spray muffin tin with non stick cooking spray or use cup cake liners. Pour mix into muffin tins, make sure not to over fill (~3/4 full); this should make 12 muffins (2 muffin trays). Place one tray in the oven and cook for 12 minutes. Make sure not to overcook as the muffins will become very dry. Once cooked remove from the oven and cook the second muffin tray.

Servings: 6 (2 muffins/serving)

RELATED: 20 Delicious and Quick Ways to Eat Eggs

2. Breakfast bowl on the go: This simple breakfast is full of hunger-satisfying nutritional components, including the protein from the eggs and turkey ham, fat from the eggs, and fiber from the apple. It's quick to put together and perfect for nibbling as you get ready for work or during your morning commute.

Ingredients:
2 oz servings of Lean Turkey Ham (Jenny-O)
3 Hard boiled eggs
1 large apple, sliced

How to Prepare: Place eggs in saucepan big enough to hold them in single layer. Fill with cold water, enough to cover eggs by approximately 1 inch. Heat on high until water begins to boil; once boiling remove from heat and let eggs stand in water for 15 minutes. Remove pour hot water out of saucepan and place under cold running water until the eggs cool. Peel eggs, slice , and place in bowl. While the eggs are cooking, cut the turkey ham in strips and heat on non-stick pan over medium heat until lighly browned. Place in bowl with eggs. Slice apple into strips and place in bowl with turkey ham and eggs.

Servings: 1

3. Dr. Mike's power shake: This smoothie is a nutritional powerhouse, thanks to its combination of slow- and fast-acting protein, a spectrum of different healthy fats, fiber, and antioxidants. You can whip it up in a blender in less than 5 minutes for more nutrients than most people have all day!

Ingredients:
1/3 cup low fat cottage cheese
1 cup blueberries (fresh or frozen)
1 scoop vanilla whey protein powder
2 tbsp flax meal
2 tbsp walnuts, chopped
1 1/2 cups water
3 ice cubes
1 tsp green tea powder

How to Prepare: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

Servings: 1

4. Breakfast quesadilla: Quesadillas are ideal for hectic mornings, as you can cut them into pieces and eat on the move. Make the simple switch from regular tortillas to low-carb tortillas to triple your fiber intake. Substituting egg whites for whole eggs is a smiple way to control calories without sacrificing the size of your meal.

Ingredients:
2 Low Carb Flour Tortillas (~12 grams carbohydrates per tortilla)
2 egg whites
1 omega-3 eggs
½ cup salsa
1 tbsp cilantro, chopped
½ cup low fat shredded cheddar cheese

How to Prepare: Mix together in a bowl the egg whites and eggs. Coat non stick pan with non stick cooking spray and place over medium heat. After pan is heated (~1 minute) add egg mixture and scramble until eggs are cooked through. Next, mix in cilantro and salsa. Remove egg mixture from pan and place in a bowl. Place 1 tortilla on non-stick pan and sprinkle shredded cheese on one half. Place half of the egg/salsa mixture onto the same half of the tortilla. Fold the tortilla onto itself forming a quesadilla. Let heat for 1-2 minutes. With a spatula, flip quesadilla over and heat the other side. Remove quesadilla from pan and repeat quesadilla making process with the other tortilla and remaining egg mixture.

Servings: 1 (2 Quesadillas)

RELATED: Are Whole Eggs or Egg Whites Better?

5. EZ Breakfast sandwich: Just because egg sandwiches show up on almost every fast food joint's breakfast menu doesn't mean they have to be unhealthy. This simple sandwich contains lean protein, DHA (the omega-3 fat that can help with brain function), carbohydrate-controlled bread, fresh vegetables, and a side a fresh grapes (optional).

Ingredients:
2 Slice Canadian bacon
1 Whole DHA enriched Eggs
1 Whole Wheat Sandwich Thins
1 Slice Reduced Fat Cheddar Cheese
1 Slice Tomato
1 Slices Onion
½ cup Grapes

How to Prepare: Place a non-stick frying pan over medium heat and coat with fat free cooking spray. Once pan is hot crack and add 1 egg cooking over easy (or cook until the yolks are hard if preferred). Add Canadian bacon to the frying pan and heat. While the egg is cooking, toast the whole wheat sandwich thins. When the sandwich thins are toasted, construct your breakfast sandwiches layering egg, Canadian bacon, slice of cheese, slice of tomato, and the slice of onion.

Servings: 1 (1 Sandwich)

More on SHAPE:
Choosing a Healthy Breakfast Cereal
7 Delicious, Low-Calorie Brunch Recipes
10 Tasty Ways to Eat Flaxseeds