Fit Friday: Getting Out of the Breakfast Rut

Welcome to your first instalment of Fit Friday with Arun! I will be periodically posting about incorporating health, nutrition and fitness into our daily routines.  My target will be posts that help you balance family, work, and wellness.

As we all know, breakfast is the most important meal of the day.  But how many of us are guilty of skipping breakfast, grabbing something from the drive-thru window, or resorting to nutritionally lacking breakfast options? We all do it.  We’re pressed for time and end up running out of the door with a bagel and a coffee.  For me, I was packing oats every weekday.  That’s 260 portions of plain oatmeal every year.  BORING!

breakfast box

What’s important when it comes to breakfast?  You want your meal to be tasty, fast, nutritious (whatever your nutritional goals may be), economical, and interesting.  Right now, for the summer season, I am trying to reduce (not eliminate) my carbohydrate intake and increase my protein intake. Typically, I eat a slice of multigrain toast (The Big 16) before leaving for work at 6:30 in the morning followed by a bowl of oatmeal at 9:00 coffee break.  Carbs upon carbs.  It’s not always a good idea to eliminate carbs completely as you need something to fuel your body through the day.  But for my needs, that bowl of oatmeal had to go!

A great alternative is the Starbucks Protein Box. For $5.99, you get 1 hard-boiled egg, a few grapes, about half an apple, two pieces of cheese, a small pouch of peanut butter, and a small piece of toast.  Delicious and convenient while on the run, but not budget-friendly for everyday.

This is where I got the idea to make my own, customized protein box.  Doing this at home allows you to make sure all of your personal requirements are being met.  For me this includes 2 hard-boiled, free range, organic eggs, 1 (whole, sliced) apple, a tablespoon of natural peanut butter and few slices of cheese.  All quality ingredients and for a fraction of the cost!  So easy to put together and it can be done the night before – making breakfast a breeze.


Your breakfast box doesn’t have to have a protein focus, either.  It’s all about getting your breakfast organized and having small portions of a few items to keep it interesting, bento box style.  Customize it with your own favourite ingredients:

  • nuts & seeds
  • other nut butters or nut-free butters
  • fresh, seasonal fruit
  • dried fruit
  • yogurt
  • granola
  • cottage cheese
  • multigrain toast
  • crackers

Try it out the next time you’re in a breakfast rut!

What’s your favourite breakfast food to go?

One thought on “Fit Friday: Getting Out of the Breakfast Rut

  1. This would be great but I run into the problem of working in a school and the students and allergies. The biggest one being…peanut butter & nuts of any kind. Also eggs are banned and beans of any kind. It makes it quite difficult for even the students to eat healthy.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s