You know what they say, breakfast is the most important meal of the day, except... when it's a sugar and fat-ridden pastry like a donut, muffin, croissant, or scone. Although it is important to eat within an hour of waking up, if your only option is a sugary and/or fatty option, then skip it and wait for a better option. As long as you have options though, try to go for something with protein and a lower glycemic index; here are some healthy breakfast options:
1. Oatmeal: Steel-cut oats are great but instant will do when in a pinch; top it with a few tablespoons of nuts, dried/fresh fruit and maybe a little honey/agave (if you need a little extra sweetness).
2. Greek yogurt with fruit and again a little honey/agave (optional). It takes no heating up, and it's easy to whip up.
3. Sprouted whole grain bread with some nut butter. You can easily eat it in the car or in the bus, and it'll keep you roaring for a while.
4. Egg white veggie omelet. If you have a little more time for breakfast and crave something more savory, try a veggie omelet and hold the cheese if you can. Go easy on the salt and ketchup (if you use it), and try out new flavors in the form of a little hot sauce, peppers or herbs.
5. Pancakes. Yes, you heard that right, pancakes. Just keep out the white flour and butter. Try a mix of whole wheat flour, protein powder, egg whites, almond milk and a little olive oil. Add a little mashed up banana, apple sauce or even pumpkin puree- whatever you're craving!
At Starbucks/Dunkin Donuts/Another coffee bar:
1. Whole grain bagel with light cream cheese or peanut butter. Just eat half of the bagel; they're loaded with carbs!
2. Nonfat milk/ Soy milk Latte with a banana. You get protein from the milk and healthy carbs from the fruit.
At a diner:
1. Egg whites, turkey/canadian bacon with some dry whole wheat toast. Make sure to ask for it "dry"; otherwise, most diners add generous amounts of butter before serving it to you.
2. Oatmeal with toppings on the side. I specify "on the side"; otherwise, they often dump way too much stuff onto the oatmeal, making the meal actually unhealthy.
Now, I only listed healthy options here but remember unhealthier options are okay too but make sure to limit the amount and the frequency. You've gotta indulge once in a while; you're human!