Quick and easy homemade breakfast options for the health-conscious traveler 0

Since I was a little kid, breakfast has always been my favorite meal of the day.  I strongly believe that a nutrient-rich breakfast can kick-start your day giving you the energy that you need to do whatever it is that requires you to be at the top of your game, whether it’s squeezing in that morning workout before your 8am meeting, running your morning errands or volunteering at the local food bank.  Also, I find that when I eat a healthy, nutrient-rich breakfast, I tend to make smarter food choices throughout the day.

I have never been one to eat a “light breakfast,” such as an energy bar, fruit smoothie or piece of toast.  My body craves a bit more than a nibble, and I want to make sure that I consume enough nutrient-rich calories so that I’m not completely ravenous by mid-morning.  For me, this usually means a small bowl of hot oatmeal loaded with seeds, fruit and nuts in addition to a small smoothie packed with greens, vegetables and fresh fruit.

However, the typical breakfast that I usually prepare back at home isn’t always possible on the road.  Even though a green smoothie might not be an option while living out of a backpack (I would have lugged my 18-pound Vitamix across the world with me if I could have!), breakfast is nonetheless one of the easiest meals to prepare “at home” while traveling.  Not only will you kick-off your day with something that is kind to your body and rich in nutrients, but you will also likely save anywhere from $7-15 a day.

I realize that the lack of a kitchen might be the primary barrier keeping most of us from making our own breakfast while traveling.  When possible, consider staying in accommodations that include a basic kitchenette or give you access to a communal kitchen.  Basic kitchen equipment (cups, bowls, utensils, refrigerator and microwave) will take you far when it comes to preparing simple meals while traveling.

Here are my two go-to breakfasts while on the road.  What do you usually eat for breakfast when you’re traveling?

The Hot Oatmeal-Banana-Nut-Chia Bowl (vegan and gluten-free)
Serves: 1


  • 1 banana, sliced
  • 1/2 cup organic rolled oats
  • 1 cup of water
  • 2 teaspoons chia seeds, soaked overnight or for as long as possible in the morning
  • 2 teaspoons nut butter (unsalted almond, peanut or cashew butter)
  • 2 teaspoons raw buckwheat groats
  • 2 teaspoons pumpkin seeds

Note:  Consider adding other toppings that are easy to find at the local grocery store.  When you’re on the road, anything goes.  The bulk section allows you to control quantity.  Nuts, seeds and oats are usually available in bulk.  Consider adding other toppings such as  unsweetened shredded coconut, chopped walnuts, slivered almonds, figs, apricots, pomegranate seeds or berries — whatever gets you jazzed about your morning oatmeal!  


  1. Place the sliced banana in a microwave-safe bowl.
  2. Add the oats and 1 cup of water.  Give everything a quick stir.
  3. Microwave on high for approximately 2 minutes.  If you’re able to prepare everything on the stovetop, that would be my preferred method, but this usually isn’t possible while traveling.
  4. Stir in the soaked chia seeds and nut butter.
  5. Sprinkle with the pumpkin seeds and buckwheat groats (and any other toppings you have on hand) and enjoy!

The Muesli Boost Bowl (vegan and gluten-free)
Serves: 1


  • 1/2 cup of no-sugar-added muesli, raw or toasted, with or without dried fruit
  • Almond milk or any other nut-based milk (unsweetened is ideal but can sometimes be hard to find on the road). Use as much or as little milk as you like.  If using soy milk, make sure the soybeans are non-GMO.
  • Fresh fruit (I prefer sliced banana or blueberries)
  • 2 teaspoons chia seeds, soaked overnight or for as long as possible in the morning
  • 2 teaspoons pumpkin seeds, sunflower seeds or raw buckwheat groats (or any combination of the three)

Place all the ingredients in a bowl, soak for 5-10 minutes and enjoy!

New Zealand Jan 21, 2014, 7-13 AM.CR2