Travel Tummy Troubles Solved

As we approach the holiday travel season, we tend to hear more complaints about GI issues that arise during this time. Here are some tips from our GI expert dietitian Catherine Johnston, MS, RD, LD!

What is travel constipation?

Constipation that occurs particularly while traveling, may or may not be related to regular digestive issues.

Why does is happen?

Travel constipation can be related to many factors, but most are due to a change in routine. Increased stress and anxiety, reduced mobility while in transit, disruption in sleep and routine, and a change in healthy habits like nutrition and exercise can contribute to constipation while traveling.

How to prevent travel constipation:

  1. Eat regular meals and snacks.
    • Stick to your eating pattern with meals and snacks every 3-5 hours during the day
    • Aim to keep these balanced and close to your normal meals as possible
  2. Focus on fiber.
    • Bring along your favorite travel friendly fiber-containing snacks, like dried fruit, nuts and seeds, oatmeal bites, and high-fiber bars
    • Order whole grains, veggies and fruits at meals when available – don’t be afraid to substitute!
  3. Stay hydrated.
    • Bring a water bottle and drink throughout your trip
    • Flying can be especially dehydrating – pack an empty bottle and fill it up at the hydration stations throughout the airport!
  4. Keep moving.
    • Incorporate regular physical activity into your travel time. This may include more stops to get out and move, walking in the airport, or standing up on the plan some
    • After you arrive at your destination aim for a a morning and/or evening walk, virtual workout from your vacation home, utilizing a hotel or resort gym, or even trying a local fitness class
  5. Make time for the bathroom.
    • Aim to spend some time in the bathroom at your regularly scheduled bowel movement time.
    • Do not ignore the urge to have a bowel movement – even while on the go
  6. Manage your stress.
    • If your vacation is particularly stressful, consider setting aside time to get away and reduce your stress
    • A walk alone or with a low-stress travel companion can be a great tool for this, or try a meditation app
  7. Focus on adequate, restful sleep.
    • Prioritize getting back to a normal sleep schedule as soon as you can
    • Consider bringing along items that support sleep for you at home, like a favorite blanket, pillow, eye mask, ear plugs, or sound machine
  8. Avoid/limit any known constipation triggers.
    • As much as you can, limit foods that you know typically give you non-travel constipation.
  9. Have a backup plan.
    • If you still struggle with constipation during your trip, have a gentle laxative on-hand, such as Miralax, to support your bowel movements.

Red Flags: Please contact your doctor if you experience any of the following symptoms:

  • Constipation lasting longer than 2-3 weeks
  • Bloody stool
  • Rectal bleeding

Still need help getting to the bottom of your uncomfortable bloating? Click here to schedule a 15-minute call with our GI specialist dietitian Catherine Johnston, MS, RD, LD CPT today! Together you can work through your symptom journal and create a plan that works best for you.

3 Ingredient Sheet Pan Butternut Squash, Brussels, and Sausage Recipe

It’s FALL at Trader Joe’s and I am loving all of the seasonal ingredients right now (check out some of my favorites here)!

I am all about convenience these days, and I don’t have time to make two separate meals each night. Trader Joe’s Butter Nut Squash Zig Zags helped me make this into a meal that’s fun for a toddler, while also being filling and delicious for the adults. Give it a try!

3 Ingredient Sheet Pan Butternut Squash, Brussels, and Sausage

Servings: 6

Time: 35 Minutes

Ingredients:

  • 24oz Butternut Squash Zig Zags
  • 32oz Brussels Sprouts, trimmed and halved
  • 1/4 Cup Avocado Oil
  • 1 teaspoon Dried Thyme
  • 1 teaspoon Black Pepper
  • 1 teaspoon Garlic Powder
  • 8 Links PreCooked Chicken Sausage

Directions:

  1. Preheat oven to 425F.
  2. Add the butternut squash zig zags and the halved Brussels sprouts into a large bowl. Add the avocado oil and spices. Toss to combine.
  3. Place the vegetables on a large rimmed baking sheet (use two baking sheets for crispier vegetables) and place in the oven. Roast for 15 minutes and stir. Return to the oven and roast another 10 minutes.
  4. Add the sausage on top of the vegetables and bake an additional 5 minutes until sausage is heated through and browned.
  5. Remove from oven and serve equal amounts of the vegetables and sausage. Enjoy!

Want more easy and healthy recipes like this one?

Check out our REAL LIFE NUTRITION MEMBERSHIP were you will find:

  • 330+ Dietitian-approved recipes and meal plans (that actually taste great)
  • Done-for-you grocery shopping lists
  • Flexible Meal Planning Course to learn more about realistic healthy eating (160+ minutes)
  • Quarterly one-on-one phone calls with a dietitian to get all of your nutrition questions answered
  • …and so much more!

How to Beat the Bloat

Bloating can be uncomfortable, inconvenient and even embarrassing in some cases. Usually the result of trapped air in the abdomen, occasional bloating is totally normal. However – when bloating is consistent and affecting your quality of life, it may be time to get to figure out how to beat the bloat!

But first – let’s explore some common causes of bloating.

Bloating can by caused by several factors and does NOT always mean you need to cut out foods or foods groups (in fact that can sometimes make it worse). Foods like gluten and dairy are commonly blamed for bloating, when there may be another issue at hand.

Common reasons for abdominal bloating:

  • Undereating
  • Overeating
  • History of disordered eating or an eating disorder
  • Eating too quickly
  • High-fat meals
  • Constipation
  • Pelvic floor or core muscle dysfunction
  • Strenuous exercise, especially when engaging your core
  • Premenstrual water retention, especially in endometriosis or polycystic ovarian syndrome (PCOS)
  • Stress and anxiety
  • Gas from either normal causes or food intolerances
  • Gastrointestinal issues, including celiac disease, gastroparesis, inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS)

After you’ve identified what may be causing your bloating, the next step is to make changes to your habits to improve your symptoms. Although some bloating needs professional intervention to resolve (such as that from a Registered Dietitian, gastroenterologist, mental health therapist or pelvic floor physical therapist) there are several things you can try on your own to begin.

Here are some simple tips that may help reduce bloating:

  • Eat slow and chew your food well. Remember – digestion starts in the mouth!
  • Limit straws, gum and carbonation. These are a few things that can increase excess air intake and increase your bloating.
  • Focus on gentle movement, like walking and yoga, can help reduce bloating by supporting digestion and helping release air. (Check out this free YouTube Yoga video)
  • Incorporate stress-management techniques, especially around mealtimes. Journaling, deep breathing and meditation are a few of our favorites.
  • Stay hydrated. It can be helpful to start with at least 64oz of water per day and increase from there based on your individual needs.
  • Eat a balanced diet. Focus on the balanced plate at meal times, and consider limiting excess sodium or fat which could contribute to more bloat.
  • Start a lifestyle + symptom journal. Using an app like Bowelle to track your food and water intake, stress and symptoms. This a great action step to take before you meet with your care team!

PSA: If your bloating is extremely painful, accompanied by a fever and/or bleeding, this could be an emergency and we recommend contacting your doctor ASAP!

Still need help getting to the bottom of your uncomfortable bloating? Click here to schedule a 15-minute call with our GI specialist dietitian Catherine Johnston, MS, RD, LD CPT today! Together you can work through your symptom journal and create a plan that works best for you.

-Written by Catherine Johnston, MS, RD, LD CPT

Healthy Back to School Lunch & Snack Ideas As Seen on Fox Carolina News

It’s almost back to school time, and we are talking a lot about healthy lunchbox and snack ideas with our clients right now. I recently shared them with Kari Beal on Fox Carolina News. Check out what I head to share below!

Part 1 : Healthy Lunch Ideas

CLICK HERE TO WATCH NOW

Registered Dietitian & Mom Tips:

  • Meal plan for 2 lunches for your kids and alternate them. You don’t need to be coming up with 5 different lunches each week – keep it simple and save money by meal planning!
  • Build a healthy lunch box using these 4 ingredients: whole grain, protein, produce, and something fun that’s sweet or crunchy

Healthy Kids Lunch Box Ideas:

  • Whole wheat turkey and cheese wrap, dried apricots, sliced cucumbers, and chocolate covered almonds (pictured above)
  • Veggies Made Great Muffins, Greek yogurt + granola, grapes, and veggie sticks (pictured below)
  • PB&J on Whole Wheat Bread, hummus + baby carrots, cheese stick, and chocolate chips
  • Ham & Cheese Roll Ups, pretzels, pineapple, and a mini-KIND bar
  • Cheese quesadilla, black beans, avocado, tortilla chips, and strawberries
  • Egg Muffins, cheerios, blueberries, tomatoes, and a whole wheat fig bar
  • Whole Wheat Bagel with Cream Cheese, raisins, sliced bell peppers, and a piece of dark chocolate
  • Tuna Salad on Whole Wheat Bread, pistachios, kiwi, and hippea puffs

Need an easy button? Check out these prepackaged lunches.

And last but not least here are our favorite lunch box containers:

Looking for more healthy recipe ideas? Check out our Real Life Nutrition Membership!

Access 330+ Registered Dietitian authored healthy recipes for breakfasts, lunches, dinners, snacks, smoothies, and more. Simply add the recipes to your recipe box and a grocery list will auto-populate for you! BONUS: you will also receive a meal plan every Friday, have access to a flexible meal planning nutrition course and a live group coaching call once per month. Click here use code BACKTOSCHOOL to get your first month for only $15! (Offer valid through 8/31/23)

Part 2: Healthy Back to School Snack Ideas

Click Here to Watch Now!

Registered Dietitian & Mom Tips:

  • PSA: A snack after school isn’t going to ruin your kids dinner! Offering a snack when they say their hungry will teach them to listen to their body + hunger cues and promote a healthy relationship with food.
  • For a healthy snack choose a carb for energy + protein/fat for sustainability
  • Meal plan for 2-3 snack options for the week. For little kids ask them “do you want X or Y?” and for big kids can write it down and post on the refrigerator for them to choose from.

EASY Healthy School & After School Snack Ideas:

  • Goldfish + Babybel Cheese
  • Popcorn + Jerky Stick
  • Apple + Peanut butter
  • Clementine + Cashews
  • Peanut Butter Filled Pretzels
  • Veggie Sticks + Almonds
  • Greek Yogurt + Fruit
  • Granola Bar
  • Tortilla Chips + Guacamole
  • Whole Wheat Toast + Peanut Butter
  • Crackers + Jerky
  • Pita Chips + Hummus

RECIPE: No Bake Honey Nut Cheerio Bars (photo above):

Yield: 12 Bars

Ingredients:

Directions:

  1. In a large microwave-safe mixing bowl, add the peanut butter, and honey and microwave for 30 seconds and stir until smooth with a fork.
  2. Fold the cheerios into the melted peanut butter mixture using a wooden spoon. 
  3. Once combined, scoop the cereal mix in a 8×8 or 9×9 inch baking pan sprayed with avocado oil. Spread into an even layer pressing down on the top to ensure everything sticks together.
  4. Cover and place the peanut butter cereal bars in the fridge for 1-2 hours, or until completely set.
  5. Once set, slice into 12 bars and enjoy!

Note: You can also use almond, cashew, or sunflower seed butter instead of the peanut butter.

Looking for more healthy recipe ideas? Check out our Real Life Nutrition Membership!

Access 330+ Registered Dietitian authored healthy recipes for breakfasts, lunches, dinners, snacks, smoothies, and more. Simply add the recipes to your recipe box and a grocery list will auto-populate for you! BONUS: you will also receive a meal plan every Friday, have access to a flexible meal planning nutrition course and a live group coaching call once per month. Click here use code BACKTOSCHOOL to get your first month for only $15! (Offer valid through 8/31/23)

Podcasts We Love

It can be hard to reject diet mentality when we live in a world so ingrained in diet culture. You might have stopped valuing yourself based on the number on the scale – but sometimes messages from TV/magazines/social media can be triggering.

That’s why sometimes doing a little “homework” outside of your sessions with your dietitian can help you with your progress towards your goals. We have wonderful conversations together, but we know that sometimes hearing similar conversations from outside outlets can help too when solidifying a non-diet mindset.

Ways to do this include:

There are many wonderful non-diet dietitians out there who take a very similar approach to nutrition as we do. While we don’t have our own podcast (yet … maybe one day?) here are some great ones to check out from some fellow RDs that we love.

Non-Diet Podcasts We Love

  • Find Food Freedom – “The Find Food Freedom Podcast was created to help you take simple steps towards food freedom and body respect. Diet culture has taught you to distrust your body; it’s time to dismantle that together!”
  • Behind the Binge – “Behind The Binge podcast, hosted by (Greenville, SC local!) Registered Dietitian Marissa Kai Miluk, is your resource to learn more about how to cultivate a healthful relationship with food and your body, free from binge eating.”
  • Nourishing Women Podcast – Victoria Myers (a Registered Dietitian and Greenville, SC local!) hosts the Nourishing Women Podcast – a women’s health podcast on all things intuitive eating, body image, holistic healing, wellness and so much more.
  • Body Kindness Podcast – “This is not a weight loss show. This is about redefining what it means to pursue health, where your well-being matters more than your weight. When you practice Body Kindness®, you create a more satisfying life by being good to yourself. Learn how self-compassion and acceptance help you cultivate a “caregiver” voice and quiet the “inner critic”.”
  • The Embodied & Well Mom Show – “This podcast is about changing the conversation about food, feeding, body trust and living well while mommin’ up.” Great for pregnancy + motherhood specifically related to feeding, body trust, and body image.
  • Food Psych – “Registered dietitian nutritionist, certified intuitive eating counselor, and journalist Christy Harrison, MPH, RD, CEDS talks with guests and answers listener questions about making peace with food, healing from disordered eating, learning body acceptance, practicing intuitive eating, escaping harmful wellness culture, and more–all from a body-positive, anti-diet perspective.”
  • Maintenance Phase – “Debunking the junk science behind health fads, wellness scams and nonsensical nutrition advice.”
  • The Weight Inclusive Podcast – “Join host Heather Caplan and her registered dietitian (RD) peers as they talk shop, share their philosophies, and keep it real with you. Discussion topics include weight-inclusive nutrition and dietetics, intuitive eating, sports nutrition, career paths, and more.”

Last but not least check out some Podcasts that our CEO and founder Brittany has been featured on:

  • Beautiful You Podcast – The Consequences of being held Captive to a Diet, How to Prioritize a Well Balanced Diet in College, Benefits of Meal Planning & Building a Balanced Plate with Brittany Jones
  • The Empowered Podcast – Weight Inclusive : How to Achieve Health Goals without the Scale

Want to learn more? Contact us here.

Shifting the Focus from Weight to Health

Brittany Jones Nutrition Group is a weight inclusive practice – but what does that mean?

Simply put it means that we believe that health is not defined by your weight.

A person in a small body is not always healthier than a person in a larger body – and a larger person is not always unhealthier than a person in a smaller body. In fact evidence shows that taking a weight-focused approach in which someone puts a focus on weight loss and dieting can be harmful to ones health, often times resulting in disordered eating and/or eating disorders among other health conditions.

We appreciate that bodies come in all shapes, sizes, and weights. We work with our clients to improve their health by focusing on behaviors regardless of their weight. We provide respectful and compassionate care of people in all body type, shapes, sizes, and weights.

Our approach to a healthy lifestyle takes the focus away from weight and instead focuses on health promoting behaviors to improve health including:

  • A healthy relationship with food without restriction
  • Eating a variety of foods that provide nutrition + enjoyment
  • Being mindful and flexible while managing your chronic disease through food
  • Trusting your body to tell you when you are hungry and satisfied
  • Giving yourself permission to eat all foods
  • Eating regular meals and snacks
  • Feeling safe around all foods (i.e. being able to keep all foods in the house without a binge)
  • Moving your body in a way to celebrate it rather than punish for something you ate or control your size
  • Learning to accept your body and take good care of it – knowing that all people are of value regardless of size, shape, or weight

We believe that the weight you are when practicing these behaviors is the healthiest weight for you.

Our body size is often influenced by many factors outside of our control including genetics, income, education, social support, where you live, work, and play. NOTE this weight cannot be told to you by a health care provider or a BMI scale.

Still not sure about this approach? Below we de-bunk some common weight focused myths:

MYTH #1 Weight is the best measure of health. “Overweight” or “obese” mean unhealthy and “normal weight” means healthy.

FACT: BMI does not tell us about individual health and it doesn’t recognize that healthy bodies come in many shapes, sizes, and weights. Health can exist in diverse bodies and BMI was created to be used in groups of white males in a research setting. You are not that.

Your risk for disease depends more on your lifestyle than your body weight. Factors like genetics, income, and stress can influence disease. For example, heart disease and diabetes affect people of ALL weights. People of all sizes benefit from activities that support their health such as eating a variety of food to support disease, moving in a joyful way, and managing stress.

MYTH #2 The best way to improve health is by losing weight

FACT: Studies (and our dietitians 35+ years of cumulative experience in this field) show that restrictive diet and exercise programs poorly affect mental and physical health. Research also shows the more you diet the more you weigh.

Dieting has been associated with:

  • An increase in weight
  • Muscle loss
  • Bone loss
  • Increase in blood pressure
  • Increased risk of eating disorders
  • Body image issues/body dysmorphia

MYTH #3: “If I’m not actively trying to control my weight, I’ll gain a lot of weight and worsen my health”

FACT: People can improve their health and manage chronic disease without a focus on weight loss. In fact, people who do not focus on weight loss tend to have better mental health, lower stress, a better body image, and a better quality of life while managing their health. When we focus on health promoting behaviors our body settles at it’s healthy weight – sometimes that’s less than you are now, sometimes it’s more, and sometimes it’s the same. We need to give our body the opportunity to figure out what is healthy for you without trying to manage it through dieting and non-joyful exercise.

MYTH #4 I’ll just diet to lose the weight quick and then focus on maintaining.

FACT: More than 95% of weight loss attempts do not lead to long-term weight loss or health improvements. In fact, most people who lose weight on a diet will gain it back +5% more within two years. Because of this trend, dieting is actually a better predictor of weight gain than weight loss.

Are you:

  • Sick of losing the weight and gaining it back?
  • Sick of hearing about weight loss drugs and surgeries?
  • Do you just want to be healthy and not focus as much on the scale?

Our Registered Dietitians can help! CLICK HERE to set up a FREE 15 minute discovery call and learn more about what it would look like to work together.

20+ Dinner Recipes done in 20 minutes or less!

We totally get it – some nights you just *need* a quick and easy week night dinner recipe.

Often times a healthy and balanced recipe that incorporates your protein/carb/veggie all in one recipe in just 20 minutes or less can be very hard to find!

That’s why we’ve rounded up some of our favorite recipes from the Real Life Nutrition Membership that can be made in 20 minutes or less. Click the links below and save these recipes to your recipe box!

Not a member? Sign up here for only $29/month!

Some quick meal staple items: salad kits, frozen cooked grains like brown rice and quinoa, pre-cooked frozen chicken/shrimp/burgers, cooked chicken sausage and meatballs, and organic canned low sodium beans.

3 Unique Ways to Use Your Ripe Brown Bananas

I always feel the need to buy bananas whenever I stroll through the produce section of the grocery store. Is it because of their flavor? Or does it have to do with the fact that they are only 49 cents or less per pound? Either way, I always find that before I know it, my once yellow bananas were forgotten on the counter and are now too brown to be eaten by themselves.

But, did you know that brown bananas can still be eaten? As bananas begin to brown, they become more sweet, easier to digest, and they have a higher antioxidant content! So, instead of throwing away your brown bananas, let’s get creative and make good use of them! Check out our top 3 ideas below:

1 – Make Banana Bread

banana bread

Whole Wheat Banana Bread

Serves: 12

Ingredients

  • 3 Bananas, mashed
  • 1 Egg
  • ⅓ Cup Butter, melted
  • 1 Teaspoon Vanilla
  • 1 Cup whole wheat flour
  • 1/2 Cup all purpose flour
  • ½ Cup Sugar
  • 1 Teaspoon Baking Soda
  • ½ Teaspoon Salt

Directions

  1. Preheat your oven to 350℉ and lightly grease a bread pan (roughly 9x4x4)
  2. In a large mixing bowl, mix together bananas, egg, butter, and vanilla until well-combined. Then add in the rest of the ingredients
  3. Pour mixture into the bread pan. Bake for 50-60 minutes
  4. Remove loaf from the bread pan and allow it to cool on a cooling rack

2 – Freeze Bananas to Use in Smoothies

ripe bananas

How to Freeze Bananas

  1. Peel your bananas first before putting them in the freezer. (I’ve made this mistake before and basically had to dig my way past the frozen peel in order to reach my banana.)
  2. Cut your bananas in half, slice them into coins, or leave them whole.
  3. Store peeled bananas in an airtight freezer bag or plastic container laying the pieces flat. This keeps your bananas from freezing into one large lump.
  4. Bananas keep in the freezer indefinitely, but are best used by 4-6 months.

Frozen bananas add texture to smoothies

If you have never tried adding a banana to your smoothie, please put it on your meal plan for the week! Not only do bananas add some sweetness and extra fiber, but they also add an insane creamy consistency to your smoothie! Add ½-1 frozen banana for that extra creamy texture.

Chocolate Peanut Butter Banana Smoothie

Serves: 1

Ingredients

  • 1 Banana, frozen
  • 1 Tablespoon Cocoa Powder
  • 1 Tablespoon natural Peanut Butter
  • 1 Cup Milk (skim, almond, oat, etc.)
  • Optional: 1 scoop of chocolate protein powder

Directions

  1. Blend ingredients in a blender on high for 1-1:30 minutes until all ingredients are well-blended
  2. Pour into a large cup and enjoy!

3 – Make Cookies

cookies 1

Chocolate Chip Banana Breakfast Cookies

Serves: 5  (two cookies per serving)

Ingredients

  • 1 Cup Rolled Oats
  • 1 Banana, mashed – enough to yield ½ cup 
  • 1 Egg
  • ½ teaspoon Cinnamon, ground
  • ¼ teaspoon Salt
  • ¼ Cup Chocolate Chips

Directions

  1. Preheat the oven to 350℉ and line a large baking sheet with parchment paper
  2. Mix mashed banana and egg in a large mixing bowl until well-combined
  3. Add in the oats, cinnamon, sea salt, and chocolate chips until well-combined
  4. Add about two tablespoons of cookie dough onto the parchment paper. Repeat for the rest of the dough leaving at least two inches between each cookie.
  5. Bake for 20-25 minutes until cookies are golden brown and allow to cool on a cooling rack

Written and photographed by Gabriella Childers, Brittany Jones Nutrition Intern

 

Maple Walnut Baked Pears

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During the holidays or on vacation, we often times change up our normal meal/snack pattern because we don’t have as much “structure” to our day. And that’s OK! That’s part of the fun.

However, we encourage our clients to still focus on eating a meal or snack every 3-4 hours to avoid getting overly hungry (a 1-2 on the hunger scale) which can result in either a binge, or overeating at dinner. Snacking is the key to your success this holiday season!

We’ve come up with a festive holiday snack for y’all  that only has five ingredients and is very simple to make. Just put together your ingredients, let it bake, and there you have a delicious Maple Walnut Baked Pear! This also makes a wonderful dessert.

Turn this recipe a breakfast meal by add a ½ Cup of Greek yogurt for extra protein to each serving. Whether you choose to make this recipe as a dessert, snack, or breakfast, we hope you enjoy every bit of its wonderful maple-y goodness! Happy holidays y’all.

pears-2.jpg

Maple Walnut Baked Pears

Servings: 2-4

Total Time: 20 minutes

Ingredients

  • 2 Pears
  • 1 Teaspoon cinnamon
  • 2 Tablespoons walnuts, chopped
  • 1 Tablespoon maple syrup
  • 1/4 Cup Greek yogurt, 0% plain

Directions:

  1. Preheat the oven to 400℉
  2. Slice your pears in half and spoon out the core where the seeds live and place them on a baking sheet
  3. Add equal amounts of the cinnamon, walnuts, and maple syrup on top of your pear halves.
  4. Bake your pear halves in the oven for 15-20 minutes or until the maple syrup starts to bubble and the sides begin to golden
  5. Finally, top each with 1 Tablespoon of Greek yogurt and enjoy!

If you make our Maple Walnut Baked Pears, let us know! Share your creation on Instagram and tag @britanyjonesrd for a chance to be featured on our stories.

-Recipe and photography by Gabriella Childers, Brittany Jones Nutrition Group Intern

 

Our Favorite Grab and Go Breakfast Ideas

You’re laying in bed one morning. It’s warm, cozy, and dark under the covers. But that comfortable feeling is abruptly interrupted as you turn over and see the time on the clock. It’s 7:45, and you are supposed to leave the house at 8:00. Entering panic mode, you jolt awake scrambling around the bedroom trying to put together an outfit that looks somewhat presentable. As you’re running around the house like a chicken with your head cut off, you scramble to find your keys and head out the door. What you didn’t realize is that you left something behind. Five minutes down the road, your stomach begins to rubble. You forgot to grab breakfast. Does this sound familiar?

On crazy hectic mornings, breakfast can become the least of your priorities. Making a breakfast sandwich, scrambled eggs, or a picture perfect oatmeal bowl isn’t always the most practical options on days like these. During fast paced mornings, sometimes the best option is to quickly grab a pre-made breakfast and head out the door. 

Lucky for you, we’ve done the hard work for you! The Registered Dietitians at the Brittany Jones Nutrition Group have compiled our favorite grab and go breakfast items. When searching for breakfast options, we like to make sure the meal includes not just healthy carbs, but also sources of proteins and fat. These two macronutrients are key in keeping your body feeling satiated. Next, we look for REAL ingredients. For example, if you were to look at the nutrition label of a protein bar, the first ingredient should be a whole food such as peanuts or oats (not soy or protein powder).

While prepping your breakfast at home is always our #1 choice – we have listed our favorite grab and go breakfast ideas to keep on hand during busy mornings. Some of these options only require a microwave while others require no preparation at all. Relax – we’ve got your covered!

you will want to bookmark this list for later!

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Made with egg whites, roasted potatoes, and cheddar cheese, this breakfast will keep you satisfied throughout the morning. To make it even better, this breakfast sandwich can be quickly heated up in the microwave and ready to eat!

BUY NOW: Good Food Made Simple Turkey Sausage Flatbread Breakfast Sandwich 

waffkes

Pop these waffles in the toaster, and you have yourself breakfast.  With 11 grams of protein, these will keep you full all morning long!

BUY NOW: Birch Benders Protein Waffles

Huevos_Rancheros_Breakfast_Bowl_pkg

A perfect Mexican inspired breakfast bowl with egg whites, potatoes, black beans, salsa, and cheese all on top of a corn tortilla. Stores these in the freezer and heat them up in the microwave for a quick savory breakfast!

BUY NOW: Dr. Praeger’s Huevos Rancheros Breakfast Bowl 

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This bar is filled with a variety of whole grains such as oats, millet, amaranth, buckwheat, and quinoa for a great balance of carbohydrates for energy and protein/good fats to keep you full until your morning snack. Find it in the breakfast aisle!

BUY NOW: Kind Peanut Butter Breakfast Bar 

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For all our oatmeal lovers, this one’s for you! These oatmeal cups are packed with protein from collagen and walnuts. For a fun add on, these come with a creamy nut butter packet!

BUY NOW: Purely Elizabeth Blueberry Walnut Collagen Oatmeal Cups 

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Muffin in a cup? Yes, please! Pop these cups into the microwave on a busy morning for a quick protein filled chocolate chip muffin!

BUY NOW: Kodiak Cakes Chocolate Chip Muffin Cup 

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These pre-portioned nut butter packets are great to keep on hand for a quick snack or breakfast on the go. We suggest eating these with a piece of fruit such as a banana for a healthy fiber and carbohydrate source!

BUY NOW: Justin’s Peanut Butter Squeeze Pack + Banana

OatsQuinoaImageforWeb-1-600x600Chia seed pudding is a great option filled with fiber and omega-3s! Do you feel like you never remember to  prepare your pudding the night before? Chia Pods are here to help with their pre-packaged delicious chia pudding cups! (Note: some of these are high in saturated fat – so be sure to check out the label)

BUY NOW: Oats+Quinoa Chia Pod

0675_PerfectBar_Blueberry_Cashew_w_ingredients_600_1000xWhen you’re extra crunched on time, grab one of these Perfect Bars! The name says it all. These bars are filled with healthy ingredients that will get your morning started right (even if you’re running late).

BUY NOW: Perfect Bar 

honey_fig_walnut-2-800x800Siggi’s simple sides contain one part Greek yogurt, one part crunchy toppings. This honey and fig flavor is giving us all the summer feels – is there a better combo out there? We think not! (Also have you seen Brittany’s fig tree on Instagram? It’s huge!)

BUY NOW: Siggi’s Honey Yogurt with Dried Figs and Walnuts 

Have any other favorite grab and go breakfast ideas? Let us know below!

Interested in learning more about healthy meals and meal planning? Contact the Brittany Jones Nutrition Group here