Nutrition for Weight Loss Eat Well Inspiration Eat Better With Healthy Office Breakfast Ideas By Jennifer R. Scott Jennifer R. Scott is a weight loss writer. She designed her own successful weight loss plan, which helped her safely lose 50 pounds in about a year. Learn about our editorial process Jennifer R. Scott Reviewed by Reviewed by Mia Syn, MS, RDN on October 31, 2020 instagram Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. Learn about our Review Board Mia Syn, MS, RDN Updated on November 09, 2020 Print Bounce / Cultura / Getty Images Table of Contents View All Table of Contents Healthy Ideas Back-Up Plan Tips Need a few healthy office breakfast ideas? If you're busy, you definitely don't want to skip your morning meal. Breakfast sets the course for your eating habits throughout the day. And eating right all day long is essential when you're trying to lose weight. The following resources can help you plan and prepare a healthy breakfast. Healthy Ideas You're most likely to make the best healthy breakfast at home. But what if you just don't find the time to eat at home before you leave for work? Forget high-calorie breakfast sandwiches at the drive-through. It's easier than you think to have a healthy breakfast at the office with these ideas. Stock up for a week's worth of nutritious food and keep supplies in your desk drawer or in the break-room refrigerator. Some favorite office-friendly breakfast ideas include: High protein (low-calorie) snack bar.Shelf-stable milk (such as Parmalat)Peanut butter on a whole-wheat English muffinFrozen whole-grain waffle with bananaSingle serving high-fiber cereal plain or with skim milk and berriesGreek yogurt and chia seedsHard-boiled egg and berries (like blueberries or raspberries)Fresh-squeezed juice and a handful of almondsApple (or any piece of whole fruit) and string cheeseOatmeal packets without added sugarWhole wheat toast with avocadoPlain yogurt with sliced bananas and a handful of nuts You'll notice that these breakfast ideas are foods that contain whole grains, protein, and fiber—all nutrients that provide energy for a hard day's work. They also help you to feel full longer so that you're not tempted to snack in the mid-morning. How to Make a Healthy Breakfast for Weight Loss Back-Up Plan It's important to have a backup plan for situations when you just can't seem to get it together in the morning. If you don't have a chance to get any food, but you can't do without your morning coffee, make sure you choose the lowest calorie coffee drink at Starbucks or your favorite shop. A tall nonfat latte has just 100 calories and 10 grams of protein and will stave off hunger for a while. Tips If there is food at an early morning meeting and you left home without eating breakfast, it's virtually impossible to resist a treat. If you don't have any healthy office breakfast supplies on hand, there are a few tricks you can use to keep your healthy eating plan on track. First, keep an eye on portion sizes. If you choose to indulge in an office treat, eat a small single serving and then walk away. And don't be sucked in by sugar. Typical office foods like cookies, pastries, and doughnuts give you a temporary energy rush, but then you crash later since they are made with simple carbohydrates and typically lack fiber and protein. Nutritious, Portable Snacks That Hold up Well A Word From Verywell Be mindful of the difference between eating because you're hungry and eating because there's food available. Know the difference. If you're not truly hungry, don't eat. Avoid the food altogether. If you feel your resolve is waning, try to sit away from (or with your back to) the snacks. 5 Ways to Ruin a Healthy Breakfast Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Gwin JA, Leidy HJ. A Review of the Evidence Surrounding the Effects of Breakfast Consumption on Mechanisms of Weight Management. Adv Nutr. 2018;9(6):717–725. doi:10.1093/advances/nmy047 MyFoodDiary.com. Starbucks Cafe Latte with Nonfat Milk, 1 tall, 12 oz. MyFoodDiary 2020 https://www.myfooddiary.com/foods/122423/starbucks-caffe-latte-with-nonfat-milk Benton D. Portion size: what we know and what we need to know. Crit Rev Food Sci Nutr. 2015;55(7):988–1004. doi:10.1080/10408398.2012.679980 Espel-Huynh HM, Muratore AF, Lowe MR. A narrative review of the construct of hedonic hunger and its measurement by the Power of Food Scale. Obes Sci Pract. 2018;4(3):238–249. doi:10.1002/osp4.161