The Best On-the-Go Breakfasts for Runners

Mastermind Weekend 1/16

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I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Good morning!

Runner’s World recently reached out to me about their first-ever list of the “Best Packaged Foods for Runners.” And, of course, in a perfect world, we’d all buy the freshest food available, but we all depend on packaged foods, too, for quick, on-the-go options. Being an athlete and runner myself, I know that finding a healthy choice with a short prep-time is super important.

Runner’s World selected an expert panel of registered dietitians to identified the best foods while keeping healthy factors in mind, including: a preference for organic and non-GMO selections, simple/recognizable ingredients (e.g. whole foods, whole grains), taste, calories, and convenience. The selections were then divided into categories of the Best Foods for each specific meal to guide runners throughout the day: Breakfast, Lunch, Dinner, Fuel-Up (Pre-run, Mid-run, and Post-run selections), Snacks & Sips and Desserts.

I actually had the opportunity to connect with Runner’s World’s Food and Nutrition Editor, Heather Mayer Irvine, who edits all food and nutrition content across print and Web. She knew all about the findings from this list and shared a few quick and easy breakfasts to make with these packaged foods. Read on to see what she came up with!

QUICK IN THE BLENDER SMOOTHIE: This low-prep time option gives you the balance of carbohydrates, protein, fat, and probiotics for a great post-run breakfast. 


FIBER AND PROTEIN PACKED PB&J ENGLISH MUFFINS: Start your morning off right with a boost of fiber and protein. Aim for options with less than 300 mg of sodium and at least three grams of fiber. The flax English muffins – with sprouted whole gains – and chia seeds are both high in fiber, and the chia seeds also have a dose of healthy fat. 


THE SUPER BOWL OF OVERNIGHT OATS: Prep this one the night before to wake up to a heart-healthy breakfast.

Note: Heather doesn’t recommend exact measurements. Instead, she says she believes in including amounts to individual preference (e.g. add more berries if you want extra flavor/antioxidants) or more nuts for protein, but it’s always important to keep calories in mind.

Question of the Day

What’s your favorite on-the-go breakfast?

Just a quick note: I am sometimes compensated through my affiliate links in this post, but, as always, all opinions are my own. Thank you for supporting CNC!



  1. I’m pretty stubborn about my breakfasts.. I hate eating on the go- especially first thing! I always get up early so that I can sit down and truly enjoy breakfast, but if I had to, I would grab some hard boiled eggs and nuts!

  2. I’ve found the best pre-run fuel for me is a rice cake with some peanut butter and bananas on top! So yummy too! That’s for posting this! ☺

  3. It is extremely rare that I eat breakfast on the go – I really like having a few minutes to sit and relax with breakfast in the morning, and will get up very early to do so! i do love overnight oats though, which are super easy to take on the go.

  4. I eat peanut butter toast just about every morning! If not that either roasted veggies and eggs or overnight Oats! Love these quick and simple ideas, thanks for sharing!

  5. I like to sit and eat slowly too, but when I have to eat and run, I like a sandwich made from Ezekiel cinnamon raisin toast with peanut or almond butter and a little extra cinnamon, with a piece of fruit on the side and allllll the coffee.

  6. Loved this article! If I’m on the go, I’ll bring yogurt to work with me. If I’m at home I’ll have a protein smoothie or granola with almond milk

  7. I make overnight oats with chia seeds and protein powder. I have some little mason jars so they are easy to take to work.

  8. Lara Bars have always been my quick grab prepackaged meal when I needed something in a pinch. But I can never go wrong with a banana and/or some boiled eggs on stand by in the fridge.

  9. I’m always looking for quick on the go ideas for food! The closest I come is this prepackaged instant GF oatmeal (no other ingredients besides GF oats), berries and almond butter (dry roasted no salt no sugar).

  10. Lately I have been on a breakfast sandwich kick (similar to McDonald’s, but healthier). Other on the go are AB, honey and banana sandwiches.

  11. Overnight oats are my go to for breakfast on the fly. I do protein powder, oats, peanut butter and some sort of fruit- usually berries!

  12. My fave on-the-go breakfast is def overnight oats with almond milk, chia seeds, dried coconut and some berries. I make it the night before and store in a mason jar so I can grab it and throw in my purse on the way out

  13. while these are great ideas for on the go, seems a little light on the protein for me, but with a scoop or two of whey, some of this could work.

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