Try These Runner’s Breakfast Ideas for When You Need a Meal On the Go

You may think of burritos as a go-to meal for lunch or dinner, but they also make a good option for breakfast. The combination of tortillas and beans make this a carb-rich meal perfect for runners, says Su-Nui Escobar, R.D.N., doctor in clinical nutrition, and nutrition professor at Nova Southeastern University in Fort Lauderdale, Florida. Plus, you also get a hit of protein from the beans, while the tomatoes contain a powerful antioxidant, lycopene, which can help prevent cardiovascular disease.

Ingredients

Makes 2 servings

1. 2 whole wheat tortillas wraps
2. ½ cup of refried beans
3. 2 tablespoons of salsa
4. Optional: ¼ cup of shredded cheese

Instructions

To prepare a bean burrito, begin by heating the beans on a small pot until warm. On a separate skillet, heat a tortilla or wrap on a skillet over medium-high heat for 1-2 minutes. On a plate add refried beans to one side of the tortilla or wrap. Then, spread the beans in an even layer. Add salsa to the top of the beans for extra flavor. Repeat instructions for second wrap.

For the best taste, store ingredients separately and prepare around meal time. You can wrap your burrito in plastic wrap, foil, or napkins, or place it in container to take on the go. Make the night before, and you can grab it on your way out the door.

Save this simple recipe for when you’re low on time. It’s packed with carbs and a bit of protein. You can enjoy this breakfast sandwich pre or postrun, and it pairs well with a glass of milk or smoothie, says Chrissy Carroll, M.P.H., R.D., USAT level I triathlon coach, RRCA-certified running coach, and NASM-certified personal trainer.

Ingredients

Makes 1 serving

1. 2 slices of bread (lower fiber bread if eating close to a run; higher fiber bread if eating after a run or several hours before a run)
2. 1-2 tablespoon of peanut butter (depending on fat tolerance/run timing/preferences)
3. 1 medium banana
4. Optional: honey to taste

Instructions

Spread the peanut butter on the bread. Then slice the banana and place it on top of the bread. Add a drizzle of honey. Top with other slice of bread.

Simply place in a sandwich bag or wrap in plastic to enjoy on the go.

Make these sandwiches on the weekend, and you can freeze and enjoy them for breakfast any day of the week. The mushroom and Swiss combo is Carroll’s favorite, but you can get creative with all different kinds of vegetables—just avoid ones, like tomato or zucchini that tend to get soggy when reheating, she says.

Ingredients

Makes 4 servings

1. 1 tablespoon butter
2. 1 cup chopped mushrooms (or other veggies)
3. 5 large eggs, beaten
4. 1 tablespoon chopped chives
5. 4 English muffins, split
6. 4 slices Swiss cheese

Instructions

Heat the butter in a skillet over medium heat. Add the mushrooms and cook for 3-5 minutes, until they’re tender and have released excess moisture. Add the eggs and chives to the skillet. Cook for 2-3 minutes, stirring frequently, until eggs are scrambled and cooked through. Toast the English muffins. Divide the egg mixture among four halves, top with the cheese, then cover with remaining four muffin halves.

To freeze, wrap each sandwich in plastic wrap. Place all wrapped sandwiches in a gallon size freezer bag.

To cook from frozen, unwrap and discard plastic wrap. Place on a paper towel-lined plate in the microwave for 1 to 2 minutes, or until heated through.

The mixed berries, spinach, and chia seeds in this smoothie provide natural, anti-inflammatory benefits, which can help you recover from your morning workout, says Mandy Tyler, M.Ed., R.D., C.S.S.D., registered dietitian, and certified specialist in sports dietetics.

Ingredients

Makes 1 serving

1. 1 cup skim milk (or milk of choice)
2. ½ cup non-fat, vanilla Greek yogurt
3. 1 cup frozen mixed berries
4. 1 cup frozen strawberries
5. ½ medium banana cut into slices
6. Handful of spinach
7. 1 tablespoon chia seeds
8. Ice as needed

Instructions

Simply blend ingredients together following your morning run. Increase the amount of ice and/or milk to reach desired smoothie thickness.

You can also make ahead of time, store in ice tray overnight, then add the cubes to your travel cup to take with you in the morning.

This protein-packed wrap is just what runners need postworkout to help the muscles recover. It also contains healthy fats and is rich in fiber—a combo that will leave you feeling satisfied, says Tyler.

Ingredients

Makes 2 servings

1. 4 large eggs
2. ½ cup cottage cheese
3. 2 teaspoon olive oil
4. ¼ cup chopped onion
5. ¼ cup chopped bell pepper
6. 1 small Roma tomato chopped
7. Salt and pepper to taste
8. 2 whole wheat tortilla wraps
9. ¼ cup of salsa (2 tablespoons per wrap)
10. Sliced avocado

Instructions

Whisk eggs together, then stir in the cottage cheese. Set egg mixture to the side. Heat olive oil in a skillet over medium-low heat. Add diced onions, bell peppers, and chives to the oil and cook until for about 3 minutes or until tender.

Stir egg mixture and diced tomatoes into the pan with the cooked vegetables. Cook and stir egg and vegetable mixture until the eggs are firm and set. Serve the scrambled eggs in a whole wheat tortilla topped with salsa, sliced avocado, and salt and pepper to taste.

This recipe serves up two sandwiches so you can enjoy one now, and save the other for later in the week. You can store the eggs in the fridge for up to 3 days and assemble the wrap when you're ready. For food safety reasons, reheat the eggs to a temperature of 165°F.

This easy on-the-go breakfast provides runners with carbohydrates, protein, vitamins, and minerals they need postworkout to help runners refuel and build muscle, Tyler says. Berries, in particular, provide a good source of fiber, disease-fighting antioxidants, and vitamin C.

Ingredients

Makes 1 serving

1. ½ cup mixed frozen berries
2. ¾ cup vanilla Greek yogurt
3. ½ cup of whole grain breakfast cereal of choice

Instructions

Simply layer together Greek yogurt, your favorite fruits, and whole grain breakfast cereal. Store in the fridge overnight, so you can easily grab it and go in the morning.

This overnight oats recipe is packed with fiber, which supports regular bowel movements and overall health. Also, this recipe is filled with mix of carbohydrates that provide you with the burst of energy you’ll need on the run, says Yasi Ansari, M.S., R.D.N., C.S.S.D., national media spokesperson for the Academy of Nutrition and Dietetics, registered dietitian nutritionist, and certified specialist in sports dietetics.

Ingredients

Makes 1 serving

1. ½ cup of dry oats
2. ½ cup of your choice of milk or dairy alternative
3. ½ cup of dried apples
4. ½ - 1 teaspoon of ground cinnamon
5. Optional: sliced, fresh apples and honey

Instructions

Mix all of these ingredients together in a cup, jar or container and store in the fridge. Top off with sliced, fresh apples and honey right before eating, if you want more flavor.

Getting enough protein at meals and snacks throughout the day helps to maintain lean muscle mass and repair tissue after tough workouts, says Ansari. One large egg has about 6 grams of protein, and you’ll eat a few in this muffin recipe, along with more of the macro from your meat of choice.

Ingredients

Makes 3-4 servings

1. ½ cup shredded cheddar cheese
2. 12 eggs
3. ½ teaspoon ground black pepper
4. ½ teaspoon salt
5. Choose your favorite veggies: onions, bell peppers
6. 8 oz of ground turkey or your choice of breakfast meat

Instructions

Set oven to 350 degrees Fahrenheit. In a large pan, sauté meat and veggies until slightly brown for about 5 to 10 minutes. While meat and veggies are cooking, crack 12 eggs into a separate large bowl. Whisk until yolks are mixed. Add pepper and salt. Once veggies and meat are done cooking, mix into egg mixture.

Coat the inside of a 12-serving muffin pan with nonstick spray and fill each muffin hole up to ¾ full with the egg mixture. Sprinkle cheese on top of each egg muffin. Bake until golden brown or for about 20 minutes.

Pair egg muffins with a side of bagel with choice of spread, avocado, and chopped fruit.

To store, line an airtight container with paper towels then place egg bites in container with a paper towel on top. Place the container in the fridge. If you don't have an airtight container, then wrap in paper towel and place in a ziploc bag.

To reheat, place in the microwave for about a minute.

Topping toaster waffles with nut butter makes this a nutritious option fit for any runner. (Look for waffles with a short list of whole ingredients on the label.) Nuts contain a healthy dose of fiber, along with heart-health boosting nutrients and vitamin E. Eat this meal a few hours before your workout to give your body some time to digest, says Ansari.

Ingredients:

Makes 1 serving

1. 2-3 frozen waffles
2. 1 tbsp nut or seed butter of choice
3. Optional: 1 cup fruit
4. Optional: syrup or honey to taste

Instructions:

Toast waffles, then add nut or seed butter to the waffles after it has been toasted. If you’re sitting down to this meal, top it with fruit and syrup or honey.

Because bananas are rich in potassium and mangos contain magnesium, this smoothie is packed with electrolytes that runners need pre and postrun. Plus, if you have a sensitive stomach, then this is a great option for your to try before a workout, says Ansari, because liquids are easier to digest.

Ingredients:

Makes 1 serving

1. 6 oz milk of choice
2. 1 banana
3. 1 cup of frozen mango or berries
4. 1 spoonful of nut or seed butter
5. Optional: 1 scoop protein powder (good for after training)

Instructions:

Blend ingredients together, then pour into desired cup. Top with granola and coconut, if you’d like.