Breakfast for Teens On the Go: 20+ Ideas for Athletes
Starting the day with breakfast is important for teens. However, with busy morning schedules, breakfast is often skipped in the rush to get out the door.
Let’s take a look at ideas for planning a healthy breakfast for teens on the go.
Importance of Breakfast for Teens
Consistently eating breakfast positively impacts the overall health and well-being of children and adolescents.
In addition to health benefits, regular breakfast consumption is associated with improved cognitive function, memory, grades, and school attendance (1).
For teenage athletes, consuming breakfast is important to refill carbohydrate (glycogen) stores (2). Replenishing these stores in the morning provides teens with the energy needed for the activities of the upcoming day.
Planning a Healthy Breakfast for Teens
When planning a healthy breakfast for teens, aim to include food from at least three food groups.
Focus on choosing nutrient-dense, carbohydrate-rich foods as well as foods that provide a lean source of protein (3).
Including Carbohydrates at Breakfast
Carbohydrates provide teen athletes with the energy needed to train and perform at their best.
Teens can add carbohydrates to their breakfast with food from the following food groups: grains, fruit, starchy vegetables, and dairy.
Consider the following ideas for carbohydrates to enjoy at breakfast:
- Whole Grains: Oatmeal, cereal, bread, bagels, English muffins, wraps
- Fruit: Fresh, dried, frozen fruit, fruit canned in natural juices, 100% fruit juice, applesauce
- Starchy Vegetables: Potatoes, sweet potatoes, beans
- Dairy: Milk, yogurt
Sources of Lean Protein at Breakfast
Consuming protein is important for teen athletes, as it helps to build and repair lean muscle mass.
Athletes are encouraged to spread their protein intake throughout the day with meals and snacks to support their sports nutrition needs (4).
I find many teen athletes tend to eat very little protein at breakfast and need ideas for ways to add protein to their morning meal.
Here are some suggestions for ways teens can add protein to their breakfast:
- Eggs
- Greek yogurt
- High-protein milk
- Cheese, cottage cheese
- Soy milk, tofu
- Vegan egg substitutes, tofu
- Nuts, nut butters, beans, and seeds
- Turkey or chicken sausage
- Ham, turkey, grilled chicken
Meal Prep for Breakfast
Consider taking time on the weekend to meal prep breakfast items. For example, chop fresh fruit, hard-boil eggs, or package individual servings of dry cereal into containers.
Overnight oats are another great breakfast item that can prepped in advance and enjoyed during the week.
To encourage your teen to eat breakfast, make it as easy as possible in the morning for your teen to grab breakfast on the way out the door.
Have your teen pack a grab-and-go breakfast the night before. Then place a reminder next to your teen’s car keys or gym bag to grab the breakfast before leaving the house.
Breakfast for Teens on the Go: Tips for Athletes
Breakfast does not have to be a sit-down meal to be beneficial for teens. I often find teens are more successful with adding breakfast to their morning routines if they are equipped with easy ideas for breakfast on the go.
Breakfast Ideas for Teens on the Go
Ideas for a healthy breakfast on the go for teens include:
- Protein overnight oats
- Kodiak Cakes® frozen waffles (contain protein) topped with nut butter, banana, low-fat milk
- Greek yogurt parfait with frozen berries and granola
- Bagel, nut butter, honey, banana slices
- Instant oatmeal with walnuts, blueberries, high-protein milk
- Hard-boiled eggs, toasted English muffin with sliced avocado, 100% fruit juice
- Breakfast wrap with scrambled eggs and turkey sausage, 100% fruit juice
- Breakfast bars, string cheese, grapes, low-fat milk
- Cottage cheese with pineapple, granola bars, 100% fruit juice
- English muffin breakfast sandwich with ham, egg, and cheese, 100% fruit juice
- Fruit smoothie
Fruit Smoothie
A fruit smoothie in the morning can be a nutritious way for your teen to start the day. When preparing the smoothie, blend in a variety of frozen fruits and banana slices, as well as a handful of spinach.
There are numerous ways to add protein to a fruit smoothie, such as Greek yogurt, high-protein milk, cottage cheese, or chia seeds.
By changing up the types of fruit and other ingredients used in the smoothie, your teen can enjoy a different flavor combination each day of the week.
Non-Traditional Breakfast for Teens
If your teen is not a fan of traditional breakfast foods, there is nothing wrong with choosing foods typically enjoyed at other times of the day.
Ideas for non-traditional breakfasts for teens include:
- Burrito bowl with brown rice, black beans, and lean chicken or beef fajita meat
- Peanut butter and jelly sandwich
- Chicken quesadilla on whole wheat tortillas
- Turkey, avocado, spinach, and cheese wrap
- Pasta with turkey meatballs
- Grilled ham and cheese sandwich
- English muffin pizza with turkey pepperoni or ham and veggies
Enjoying these items with a glass of milk and side of fresh fruit makes for a nutritious breakfast your teen can start the day with.
Healthy Breakfast for Teens: Dining Out
Equipping teens with healthy breakfast choices when dining out is important.
General tips for making nutritious choices when eating breakfast at a restaurant include:
- Choose Lean Protein: Eggs, ham, and chicken are leaner options than bacon or sausage made with pork.
- Focus on Carbohydrates: English muffins, bagels, or hamburger buns are all good choices that contain less saturated fat than a biscuit or croissant.
- Hydrate Right: Choose low-fat milk or 100% fruit juice.
- Select Healthy Sides: Fruit, yogurt parfaits, and roasted breakfast potatoes are all great options for sides at breakfast.
Healthy Fast Food Breakfast Options for Teens
It can be helpful to provide teen athletes with a variety of healthy options at fast-food restaurants that they can grab for a quick breakfast.
Some of my top breakfast choices at restaurants include:
- Chick-fil-A: Egg white grill, berry parfait, 100% orange juice
- Starbucks: Turkey bacon, cheddar & egg white sandwich, rolled & steel-cut oatmeal, hot chocolate
- Whataburger: Whataburger egg sandwich, apple slices, low-fat milk
- Panera: Garden avo & egg white sandwich, Greek yogurt with mixed berries parfait, mango smoothie
- First Watch: Power wrap, sunrise granola bowl, 100% orange juice
Ready to Prepare a Healthy Breakfast for Teens
You are now set with a variety of ideas for creating a healthy breakfast for teens on the go.
Remember, it does not have to be a complex, sit-down meal to meet your teens sports nutrition needs. Focus on preparing easy meals that contain a good source of carbohydrates and lean protein that your teen will eat and enjoy!
For additional sports nutrition tips for teen athletes, check out my blog: Nutrition Tips for Afterschool Sports.
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About the Author
Mandy Tyler is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine. Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation.
If you are looking to take your performance to the next level, make sure to check out my new Sports Nutrition Game Day Guide. This downloadable guide is written to help athletes develop an individualized plan to achieve peak performance on game day.
