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Healthy Breakfast Options For Office Goers

Breakfast is the most important meal. It is the first meal of the day which is taken after 10-12 hours of not eating food(the whole night). Skipping it is not good for your health.

Often when you skip breakfast, later in the day you crave food and binge on anything that is available. That is the time you pick on unhealthy food. Making unhealthy food choices creates disturbance in the metabolic process leading to sluggishness.

Office goers need to keep up their energy levels to fulfill the work pressure. Presentations, seminars, traveling for work, eat up a lot of time and energy and sometimes even meal time. Not paying attention to diet leads to the risk of various diseases such as hypertension, diabetes, and obesity. It is therefore important to focus on a healthy diet plan for breakfast.

Healthy Breakfast Options For Office Goers

Fruit and yogurt

This combination is very nutritious and filling. It also deals with the sugar craving if you have any. Adding some nuts to it can further enhance its nutritious power.

You can also blend some frozen fruits with yogurt to enjoy a delicious smoothie.


Eggs being rich in proteins and various other nutrients are counted amongst the best option for breakfast. A study shows that eating eggs in breakfast reduces calorie intake, increases fullness, and also helps maintain the blood sugar and insulin levels(1,2,3).

Egg yolk contains lutein and zeaxanthin, which help in preventing eye disorders like macular degeneration(4).

It is an important source of choline which is very good for the brain and liver(5).

They can be eaten in various forms such as boiled form, scrambled egg, or an omelet.

Tomato and cucumber sandwich

Prepare a sandwich with freshly cut tomato and cucumber. Add butter or cheese to it. This combo of veggies and cheese make it a healthy breakfast loaded with the goodness of protein, calcium, minerals, and various nutrients not only for office goers but also for everyone.


For the cereal lover, oatmeal is a perfect breakfast choice.

Oats contain a fiber called beta-glucan, which has a lot of impressive benefits, one of which is reducing the cholesterol level(6, 7).

Oatmeal is rich in antioxidants which help benefit heart health.

Whether cooked slowly or blended with fruits or made with veggies cooked along, oatmeal serves to be a very healthy breakfast option. It is made of whole grain, lowers cholesterol, lowers weight and keeps you fit and active. What more reason do you need to add it to a breakfast menu?

Energy Bars

If you are amongst those who have to rush early every morning with no time and help to prepare breakfast, this makes a very nice option. Grind almond, fig, coconut, linseed, and hemp seed to make these balls or bars out of it. You can add a little orange juice to bind it. Refrigerate them and pick along while leaving for work.

Made with nuts and seeds these bars are nutrient-rich and help give the required energy for the day for office goers.


Mix bran flakes with low-fat milk or yogurt. You can also add nuts to it. These give you fiber and vitamin-rich intake every morning and keep you alert and active to perform the office tasks well.

Fruit salad

Chop down a variety of fruits in a bowl and sprinkle a little granola over it. This is also a quick healthy breakfast option.

Fruits are low in calories and highly nutritious. They are also very filling because of their high-fiber and water content(9).

You can make it interesting by adding a variety of them to your bowl. It can make a delicious and nourishing breakfast for office goers as well as for everyone.

Avocado Toast With Eggs

Mash avocado over toasted bread and add salt and pepper and top it with half fry egg. Enjoy this yummy protein filled breakfast. It keeps you full for a longer time.

Avocado contains monounsaturated fatty acids, essential nutrients, and phytochemicals. It is associated with better diet quality which lowers the metabolic syndrome risk(10).

Eating healthy at the starting of the day keep your body and mind active and also keeps you away from the unhealthy food choices which your mind often wander to when you are hungry.

Eat healthily and stay fit and active.

Also Read:

Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:July 19, 2019

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