Download PDF NOW !
Download PDF NOW !
Marek Struszczyk

Co-Founder ManagerUp

Last modified: June 7th, 2023

When your day is crammed full of conference calls, client meetings, and countless emails demanding your attention, knowing how to make a healthy breakfast can ensure that you stay alert and focused throughout the day.

According to registered dietician Meri Raffetto, breakfast is essential for providing the brain with the energy that it needs for sustained concentration and problem-solving.

A healthy breakfast does not have to be time-consuming, but it does have to contain a few essential elements. Let’s take a look at our healthy breakfast proposals!

Executive Summary:

healthy eating when traveling

1. Protein

To make sure that you are ready to handle the myriad of issues waiting for you in your inbox, you need to ensure that your brain has adequate amounts of dopamine and norepinephrine to feel alert and energetic.

Protein provides amino acids that are necessary for the production of these neurotransmitters.

Adults should get 10 to 35 percent of their calories from protein. To put that in perspective, 100 grams of protein would supply 20 percent of the calories in a 2,000-calorie diet since each gram of protein contains approximately four calories.


How to Make a Healthy Breakfast That Includes Protein

Egg whites, Greek yogurt, and chicken or turkey sausage are all excellent sources of lean protein. If you prefer to consume your breakfast during your morning commute or at your desk, you can add a spoonful of peanut butter to a smoothie or throw a handful of nuts in a ziplock bag on your way out the door.

To keep your body healthy and prepared for your busy schedule, we have compiled a list of best cookbooks for executives and entrepreneurs. Get great recipes for all work days!



2. Complex Carbohydrates

If you are like the majority of managers and executives, there is a good chance that you probably skip or postpone lunch in order to catch up on emails, phone calls, or other tasks.

By including complex carbs in your breakfast, you can avoid fluctuations in your blood sugar level that will send you to the office vending machine for a sugar fix.

The body turns carbohydrates into glucose, which supplies the brain and body with energy. Complex carbohydrates are metabolized slowly, which provides a more stable and sustained blood sugar level.

Pairing carbs and protein together will ensure that you stay full until you finally get the chance to eat lunch.


How to Make a Healthy Breakfast That Includes Complex Carbohydrates

Complex carbohydrates should comprise approximately 45 to 65 percent of your diet. That would amount to 225 to 325 grams per day if you are eating a 2,000 calorie-a-day diet.

The best breakfast-friendly foods that are rich in complex carbohydrates include fruits, whole-grain bread and cereal, nuts, and seeds.


Are you interested in healthy diets to lose weight and be more productive at work? The following are our favorite healthy diet books for executives and entrepreneurs. Even if you hate diets, consider reading one of these books to make dietary changes in a permanent way without triggering any resistance.

healthy diet books


3. Fiber

Because of the high stress levels and the fact that they are often tied to a desk for a large portion of the day, managers and executives are at particular risk for health concerns, such as obesity, heart disease, and diabetes.

A diet rich in fiber will keep you feeling full so that you will be less likely to overeat or snack, which can reduce your risk of obesity and diabetes. Fiber also helps improve cardiovascular health by lowering cholesterol levels.


How to Make a Healthy Breakfast That Includes Fiber

Women should strive for 21 to 25 grams of fiber a day. Men should get between 30 and 38 grams of fiber per day.

A serving of fruit, whole-grain bread or cereal, or nuts will give your breakfast a healthy dose of fiber.


4. Healthy Fats

Early morning breakfast meetings, dining with clients, and restaurant meals while traveling for business can add a significant amount of saturated and trans fats to your diet.

While your body needs a certain amount of fat for energy and to help with certain metabolic processes, such as dissolving the essential fat-soluble vitamins, no more than 10 percent of your daily calories should come from these types of fats.

You should focus instead on foods rich in monounsaturated, polyunsaturated, and omega-3 fatty acids.


How to Make a Healthy Breakfast That Includes Healthy Fats

Do not be afraid to make the humble egg a centerpiece of your breakfast. If you are concerned about cholesterol, limit your intake to no more than four eggs per week or just use the whites. Nut butter, avocado, and Greek yogurt are also rich in healthy fats.


5. How to Make a Healthy Breakfast When You Are Too Busy to Cook

On days when cooking is not an option, knowing how to make a healthy breakfast that can be prepared ahead of time or consumed on your way to work, such as overnight oats or smoothies, can keep you from munching on the doughnuts in the office breakroom.

Knowing how to make a healthy breakfast is essential for staying on top of your game. For more healthy lifestyle information aimed at executives and managers like you, have a look at this book:

healthy breakfast




We would also like to hear your tips on how to make a healthy breakfast in the comments below.


Post A Comment