Breakfast, the most important meal of the day, gives us the energy we need to start our day. A healthy breakfast is important, but what if you do not have time to eat something healthy? Here are some quick breakfast ideas to get the morning nutrition you need to get through the day. 

- Make instant oatmeal with milk instead of water to add extra nutrients and protein. Mix in raisins or other dried fruit and nuts.

- Layer yogurt with crunchy cereal and fresh fruit.

- Bag up smoothie ingredients like frozen fruits and greens for a quick blender breakfast.

- Freeze pre-made breakfast burritos to microwave and eat as you walk out the door.

- Top a toaster waffle with yogurt and fruit.

- Stuff a whole wheat pita with a hard-cooked egg and cheese.

- Spread peanut butter over a tortilla shell and wrap up a whole banana.

- Add lean deli meat and Swiss cheese to a whole grain English muffin.

Many people just do not care for breakfast foods, so feel the freedom to grab leftover pizza in the fridge or make a ham and cheese sandwich for the first meal of the day. 

Breakfast helps us start our day with the energy we need. Biologically, that means our metabolism gets a kick-start. Kansas State University associate professor Mary Meck Higgins developed a jaw-dropping research study titled “What does Skipping Breakfast do to the Metabolism?” 

Short-term lab studies show that when people skip breakfast, association to more metabolic issues arise like higher blood sugar, higher blood pressure, decreased energy and impaired ability to do physical activity later in the day. Higher rates of obesity and development of type 2 diabetes also arise in those who regularly skip breakfast.

If you would like to learn more about breakfast options on the go to fit your busy lifestyle, be sure to attend the Knowledge at Noon presentation Friday at the Leavenworth Public Library in the Jahn Room. The lesson will be from noon to 1 p.m.

If you would like a copy of “Power Up with Breakfast” or “What does Skipping Breakfast do to the Metabolism?” stop by the K-State Research and Extension-Leavenworth County office at 613 Holiday Plaza in Lansing. For other questions on this topic or others, call our office at 913-364-5700 or email Chelsi Myer at

Make breakfast a priority in your morning routine and benefit your health for years to come.

Chelsi Myer is an extension agent with the K-State Research and Extension-Leavenworth County office.