Breakfast and Lunch Ideas for Busy People

Posted On : June 19, 2018   In ,

Too busy to think about what to make for breakfast or lunch? Do you want to get some healthy meals added into your diet without thinking too much? Try these easy meals that take just seconds to make, or can be made ahead, so breakfast and lunch can be ready when you are.


Cottage cheese toast: Spread cottage cheese on a piece of raisin bread. Top with a dollop of crushed pineapple. Broil for a few minutes, or eat it cold.

Egg-sausage burrito: Cook a soy sausage patty according to package directions. Mix 1-2 eggs (or ¼ – 1/2 cup (C) Egg Beaters®), diced red pepper, precooked soy sausage patty (crumbled), low-fat cheese, and salsa together. Cook over low-medium heat in a skillet. Wrap cooked egg combination into a tortilla.

Pancakes: Mix low-fat pancake mix according to package directions, but add a few handfuls of bran cereal and fruit before cooking. Freeze extra pancakes individually for a grab-and-go breakfast later in the week.

Old-fashioned overnight oats: Mix together equal parts old-fashioned oats and milk of your choice in a large bowl. Add any type of nuts and dried, fresh, or frozen fruit and mix well to combine. Spoon some of the mixture into small mason jars or other individual containers, and refrigerate overnight or up to 1 week. Oats will be “softened” within a few hours and ready to eat.

French toast casserole: Mix 1-2 eggs (or ¼ – 1/2 C Egg Beaters) and milk together. Add some vanilla extract and cinnamon. Dip thick slices of whole-grain bread into mixture, coating both sides. Place into a baking dish, and add peach slices to dish. Bake for 15 minutes at 450°F, flipping halfway through baking time.

Mini quiches: Mix 6 large eggs (or 1 ½ C Egg Beaters), and 1 teaspoon mustard together. Add any combination of diced onion, diced bell pepper, fresh chopped broccoli, spinach, reduced-fat Swiss cheese, and/or low-sodium ham to egg mixture. Pour into a nonstick muffin tin and bake for 15-20 minutes at 350°F or until egg mixture is set. Store leftover quiche muffins in the refrigerator in a covered container.

English muffin: Spread a whole-wheat English muffin with peanut butter. Top with a sliced banana and then drizzle with honey.

Waffles: Heat frozen whole-grain waffles as directed and top with blackberries and lite maple syrup. Add a dollop of Greek yogurt and a sprinkle of cinnamon.



You can prepare all of these meals the night before. All you need is a refrigerator for storage or an insulated lunch box to keep the food cool.

Tortellini: Mix cooked cheese tortellini with peas. Stir in a dressing made from fat-free mayonnaise, mustard, and skim milk. Chill well. Serve chilled.

Vegetable pita pocket: Marinate sliced cucumber, broccoli pieces, sliced onion, diced tomato, and sliced red or green peppers in honey mustard dressing. Serve vegetable/mustard mixture in a whole-grain pita pocket.

Ground turkey burgers: Mix ground turkey, one or two slices of torn wheat bread, sage, a diced apple, and a dash of black pepper together. Form mixture into patties. Broil until interior temperature reads 165°F on an instant-read thermometer.

Chicken salad: Mix leftover cooked chicken with low-fat plain Greek yogurt, a diced Granny Smith apple, a small handful of raisins or dried cranberries, and a dash of black pepper. Serve on a ciabatta roll.

Bulgur salad: Cook 1 cup (C) bulgur in 1 C boiling water for 5-10 minutes. Mix in cherry tomatoes, diced cucumber, diced onion, a splash of lemon juice, and chopped fresh parsley and mint.

Garbanzo bean spread: Mash a 15-ounce (oz) can of drained, rinsed chickpeas with an 8-oz jar of sun-dried tomatoes (drained and chopped) and ½ C plain Greek yogurt. Spread on a whole-wheat tortilla, lined with fresh lettuce leaves. Sprinkle part-skim mozzarella cheese on top.

Rice and bean salad: Mix cooked long-grain rice, drained and rinsed canned black beans, and salsa together. Serve chilled.

Rotini pasta salad with chicken: Combine cooked rotini pasta with cooked chicken breast, an assortment of your favorite vegetables, reduced-fat cheese cubes, and Italian dressing. Chill well. Serve chilled.

Vegetarian pita: Mix your favorite variety of lettuce with chopped red onion, black or green olives, and feta cheese. Drizzle with olive oil and red wine vinegar. Serve in a whole-wheat pita.

Pasta salad with salmon: Mix cooked pasta with canned salmon and baby tomatoes. Drizzle with a basic vinaigrette or low-fat Italian dressing.

Cheese spread with turkey: Mix Neufchâtel cheese and drained roasted red peppers together. Spread on whole-wheat crackers. Top with smoked turkey breast.