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Ideas for grab-and-go breakfasts

This is an excerpt from Plant-Based Sports Nutrition by D. Enette Larson-Meyer & Matt Ruscigno.

Keep fresh or dried fruit and juice in small reusable containers on hand, ready to grab along with one of the following:

  • Homemade muffins, made with grapeseed or canola oil and whole or unmilled grains
  • Trail mix or granola in portion-sized baggies
  • Whole-grain English muffin with low-trans-fat margarine or nut butter and jam (making a sandwich using both halves reduces the mess)
  • Fresh or toasted bagels with nut butter or Neufchatel cheese
  • Fruit bread such as pumpkin, zucchini, or banana, made with canola oil
  • Toaster sticks or waffles (hold the syrup); some versions now add flax
  • Fruit smoothie with added flax or flaxseed oil (see table 14.5)
  • Dairy or soy yogurt, fruit, and granola parfait (made the night before in a to-go container)
  • Breakfast cookies (Make your favorite oatmeal cookies with half the sugar, orange juice as the liquid, and added dried fruit and ground flaxseed. Who said you can't have cookies for breakfast? See recipe in chapter 15.)
  • Healthier granola or breakfast bars made with whole grains and healthy oils and without high-fructose corn syrup (usually available at health food stores)
  • Cereal and soy milk in a large portable cup (Believe it or not, I used to run down a huge hill in Brookline, Massachusetts, with cereal and sliced banana in a cup to catch the mass-transit train. I then devoured it seated or standing. Don't try this while driving, however.)
  • Overnight oatmeal in a to-go container (Toss in nuts, dried fruit, and a splash of sweetener right before you eat.)