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jca's avatar

What's a good breakfast I can take to work that is not too fattening, but is portable (in other words, easy)?

Asked by jca (36002points) September 3rd, 2010

i have been eating muesli for breakfast every day for a few months. I take a little bottle of milk and i add fruit to the muesli, and it’s really good (and it’s some good roughage). However, I gained some weight which i feel may be due to this, as it’s my only dietary change. I used to eat a buttered roll every day, that was suitable (but a lot of carbs).

What else can i eat for breakfast at work that’s easy, filling and yet not too fattening?

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32 Answers

faye's avatar

I used to make quick little omelettes and nuke them at work. Add chopped green onions and cheese to a couple of eggs.

aprilsimnel's avatar

There’s a lot of fat in muesli. Better that you take some fruit, maybe some 7-grain toast and soy spread, and a cup of skim milk. Here’s some other suggestions.

marissa's avatar

I use tortillas a lot to make foods ‘portable’. You can wrap up a scrambled egg or whatever you like for breakfast.

janbb's avatar

I bring vanilla yogurt with fresh fruit and some walnuts in it to work in a tupperware container.

marissa's avatar

Also, pitas cut in half make a good ‘pocket’ for whatever you like. Fruits like bananas and apples are always good and very portable.

Coloma's avatar


Either instant and nuke it at work with water, or make at home and reheat.

Jeruba's avatar

I used to carry along 5 water crackers, a bunch (about a cup) of red seedless grapes, and a one-ounce packet of low-fat string cheese. A special advantage of this tidy repast was that I could take it along to early meetings at work without worrying about noise, aroma, used bowls and utensils, or any residue except for a discreet napkin and a grape stem.

I’d wash and wrap single portions of grapes ahead of time. They keep quite a while in the fridge. The string cheese came in packages of discrete one-ounce sticks. I kept the crackers in my office. Definitely a grab-and-go meal.

Neizvestnaya's avatar

1 hard boiled egg
1 cup of yogurt, sometimes I freeze mine to change things up
1 piece of fruit

You can eat them all at once or one at a time like snacks until your lunchtime.

SeventhSense's avatar

I eat a huge bowl of oatmeal with some fresh or frozen fruit and protein powder in the morning or some eggs.
Here’s one that’s tasty :
Nuke an egg in a bowl with a little spray oil. Slap it on a whole wheat English Muffin with a slice of Canadian Bacon or some turkey sausage. Breakfast to go and less calories than the McD’s alternative with way less sodium and saturated fat. If you want to lower the fat even more cut out half the yolk.

And it’s scientifically proven that those who eat breakfast regularly have less weight issues.
And carbohydrates are a very significant form of energy and health for the body. Just make sure that they are the right carbs and not empty calorie refined grains and sugars. Eat whole grains, fruits and vegetables.

I don’t think you need worry about a large breakfast as much as you may imagine maybe cut down on the saturated fats. It’s the huge lunch and late dinner that will give you issues.

In fact, researchers at Virginia Commonwealth University found that dieters who regularly ate a protein-rich, 610-calorie breakfast lost significantly more weight in 8 months than those who consumed only 290 calories and a quarter of the protein. Turns out, the big-breakfast eaters, who lost an average of 40 pounds each during the study, had an easier time sticking with the diet even though both groups took in similar daily calories.

Read more:

marinelife's avatar

Melt an ounce of cheese (mozzarella is good) on a slice of otherwise dry toast. Easy and portable. Good at room temperature too.

SeventhSense's avatar

Oh…and I’m in outstanding shape. he modestly replied

boxer3's avatar

Here’s a couple ideas that I personally use:

½ cup cooked oatmeal
mixed with vanilla (or any yogurt)
I also add some cinnammon and blueberries (or strawberries)


protein shake:
I blend 1 scoop chocolate whey protein with 8 oz of water,
ice cubes and a banana

boxer3's avatar

oh, and when I say yogurt I mean low, or non fat : stoneyfield brand is a great choice!

SeventhSense's avatar

Smoothies are a great way to go as well

JLeslie's avatar

My husband keeps rice cakes and peanut butter at work for a quick breakfast. The peanut butter has a lot of fat, but has protein also. He uses very little peanut butter anyway.

Maybe consider a different cereal?

Or how about some fruit? A banana or a grapefruit? And then an hour or so later some mixed nuts to hold you until lunch.

SeventhSense's avatar

Of course she can always find her fill of mixed nuts here at fluther also. :)

Coloma's avatar

Yes, I love protein powder smoothies in the morning. My fav. is GNC Banana whey protein powder in a glass of OJ. 20 grams of protein and tons of energy to go!

Coloma's avatar

Oh yes, the ‘smoothie’ part…add a banana or strawberries. mmmm

boxer3's avatar

@Coloma, that sounds delicious!

Coloma's avatar


OMG! I discovered the banana flavor last year, serious addiction. lol

boxer3's avatar

@Coloma, I’m probably going to have to check it out.
There’s also a kind of whey protein that my team mate orders off of the internet:
Oatmeal cookie—- I’ve got to say: It is absolutely delectable!

Winters's avatar

Breakfast normally isn’t the thing that gets you fat, you should be able to burn off most, if not all of what you get from breakfast. Maybe you should look into the other meals and reconsider them. (Personally I think that the Europeans have it right, breakfast size dependent on the individual’s preference, a large lunch, and a small dinner)

Akua's avatar

I just eat fruit. I cut up a whole cantelope, or watermelon and eat it until lunch. On days when I’m training hard I add a small tupperware of Irish oatmeal sweetened with maple syrup, cinnamon and ground raisins. I also do smoothies a lot. I drink them in the car on the way to work.

SeventhSense's avatar

Stonyfield Absolutely. There’s a reason the others are 3 for a 1.00. Pure sugar.

HungryGuy's avatar

Like anything else, you can’t just pick one thing for breakfast, like just fruit or just bread or just yogurt every day, because you’ll get too much of that ingredient (like too much carbs from that buttered roll). What you need to do is have museli one day, a buttered roll the next day, a cup of yogurt the next day, a cup of fruit the next, etc., etc. People have given a lot of good healthy ideas, so now just rotate among them each day…

hobbitsubculture's avatar

I’m a big fan of fruit and peanut butter. Apples, oranges, or bananas. It’s yummy if you mix the peanut butter into yogurt too.

Then there are oatmeal patties. I make a bowl of oatmeal at night with milk, maple syrup and cranberries. Then I stuff the oatmeal in a baggie and squish it into a patty. In the morning I eat it cold. It’s a lot better than it sounds. Kind of refreshing, yet filling.

You could also try making your own granola; that way you can control everything that’s in it.

Frenchfry's avatar

Make a homemade smoothie. You could bring cereal bars or fruit. I love toaster struedels or bagels and cream cheese.

SeventhSense's avatar

If you are going to eat cereal bars or toaster strudels though you might as well just have a candy bar. Not to mention a 370 empty calorie nutritionally deficient white flour glutenous bagel with cream cheese which will provide you with nothing but stored fat. Have some whole grain bread with Alpine Lace Swiss and an apple and you’ll be infinitely better off.

boxer3's avatar

@SeventhSense , Stoneyfield is my favorite :]
Its incredible how good your body feels after you ride yourself to foods that are
processed with loads of sugar and other nonense ingredients that do nothing
for you nutritionally.

hobbitsubculture's avatar

@boxer3 Stonyfield used to be my favorite too, until I started making my own yogurt. Really easy to do with a yogurt maker, and the way I make it is about ⅓ the sugar of Stonyfield, but full of flavor from lots of vanilla extract and full fat milk from the local dairy.

The low fat or full fat yogurts have less sugar than the fat free, which seems to be the only kind of Stonyfield yogurt that shows up in stores around here. Fat free has almost as much sugar as a soda.

boxer3's avatar

@hobbitsubculture, that sounds great -actually. Where do you go about getting a yogurt maker, and how do you go about carrying that out? How long does the yogurt last?
I usually snag the low fat plain or vanilla and add fruit and such, even though the fruits
have natural sugars..

hobbitsubculture's avatar

This is the yogurt maker I have but my partner got ours from Ocean State Job Lot, so if you happen to live in New England, I’d check there.

It comes with instructions, but I lost those so I’ve been using a modified version of something I found on a blog. Basically, you heat up 1 quart of milk (and optionally, an added ½ cup dried milk to give it more body) to 170–180 F to make sure it’s free of germs. I think people who use raw milk skip that step. After letting the milk cool down to 110 F or so, you add ½–¾ cup of yogurt. It will kill the cultures if you add the yogurt when it’s too hot. Plain yogurt is supposed to be better, but I always end up using vanilla. Then I also add in ¼ cup sugar, and 1 tablespoon vanilla extract. After that, you pour it into the little cups and leave it to sit 8–12 hours.

I’m not sure how long it could last, because I always finish mine in a little over a week. But the cultures are what keep yogurt good longer than normal dairy. I’ve also used coconut milk. More expensive, and the texture’s not as good, but delicious.

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