We all know the old adage that breakfast is the most important meal of the day. I would argue that breakfast is even more important for travelers because it provides fuel for long days of travel or sight-seeing. (A healthy breakfast also keeps you satisfied so that you are less likely to indulge in chocolate croissants or fried samosas while wandering the streets – but you can debate among yourselves whether that’s a good thing!)
Ironically, eating breakfast is often one of the first healthy habits to go when you’re traveling. You might skip the meal because you don’t know where to find it, or you might eat a hotel buffet breakfast that’s high in sugar or fat. The latter problem is easily solved: remember to choose healthier items, like eggs for protein and fresh fruit, and keep your portions in check.
The former problem can be a bit trickier, but is certainly not insurmountable. The minimal time and effort that it takes to line up a healthy breakfast will pay dividends during the day when you have enough energy to enjoy your travels.
Here are some of my favorite breakfast options while on the road:
Granola bars.
Granola bars are one of the most obvious breakfast-on-the-go options. The trick here is finding a bar that’s not just a glorified candy bar! Make sure that you read the labels and pick bars that are low in sugar. As a general rule, the fewer ingredients listed, the better. To ensure that you have healthy granola bars on hand, bring some from home or, if you’re on a longer trip like me, stock up when you get the chance.
Fresh fruit & nuts.
You can almost always find fresh fruit. Check corner shops, local markets, and grocery stores. Sample the local fruit (which is almost always cheaper than imported fruit) or look for your favorite. Remember, if you’re purchasing fresh fruit and won’t have a chance to wash the skin with clean water, choose fruit that you can peel, like bananas or citrus fruits. I like to carry a Swiss army knife with me so that I can peel and slice fruits like mangoes while on the go. Supplement your fruit with some nuts for protein to help you stay full until lunchtime.
Peanut butter sandwiches.
I learned long ago that carrying a jar of peanut butter ensures you never go hungry. Bread is easy to find in grocery stores or markets, and, if you’re traveling with others, a cheap item to share. Slap together a peanut butter sandwich and you have a portable, filling breakfast! In a pinch, you can also eat some peanut butter straight from the jar.
Yogurt & muesli.
This option is best when you are staying in a hotel with a mini-fridge. Visit a local grocery store to pick up some yogurt and muesli. As with the granola bars mentioned above, be sure to read the labels and choose options that are low in sugar and high in protein. Don’t worry about not having bowls – you can eat out of cups or mugs in your hotel room, and spoons can usually be found in your hotel room or in the grocery store. You can save the leftover muesli for future breakfasts, or keep it in your daypack for snacks.
What are your favorite breakfasts on the road? Let me know in the comments!