Power Breakfast for Construction Workers

This National Nutrition Month is a great time to remind construction workers the importance of eating a hearty, healthy breakfast each day. Although the famous line “Breakfast the most important meal of the day” was invented by Caleb Jackson and John Harvey Kellogg as a marketing technique for the cereal brand, eating a hearty breakfast really is an important part of starting a healthy day, especially for construction workers. 

Whether you have time to sit down and eat at home, or you need a faster, on-the-go option, these breakfast ideas are sure to keep you full for a productive day on the construction job. 

On-the-Go Power Foods 

Breakfast burrito: A breakfast burrito is a delicious and balanced meal to leave you full longer and energized throughout the morning. Stock up on whole grain tortillas, add some eggs, cheese, vegetables and beans for extra fiber, and you’ve got a delicious, and relatively easy meal to make. As a bonus, these burritos store well and can even be frozen for later use. 

Egg Bagel Sandwich: Similar to the breakfast burrito, but with a little less effort. Grab a bagel, and add a quick omelette or fried egg with cheese. You can also add some cream cheese for some extra protein. Healthline says “Eggs are packed with protein, which can give you a steady and sustained source of energy because it does not cause spikes in blood sugar and insulin when it is digested.” Whether it’s an omelette, fried egg, over-easy, you can enjoy eggs daily in a variety of ways. Serve them with a side bagel and vegetables such as potatoes for some added energy-packed foods. 

Protein Bar and a piece of fruit: If you don’t have time to make anything, grab a protein bar and a piece of fruit like a banana or an apple to start the day with some power-packed fuel. Fruit of course is a good source of vitamins, potassium, and fiber. Fruit also has antioxidants that can help reduce the risk of disease. Apples are rich with natural sugars and fiber and help by giving you a slow and sustained energy release. Oranges, bananas, and berries are also a great choice for a healthy way to start the day!

Protein Shake: According to the Healthline online resource, “A protein shake or smoothie is a great high-protein brxqeakfast choice that promotes fullness and helps stabilize blood sugar levels.” There are different options including powder or liquid, but here’s a great list to get you started: Top Rated Protein Shakes. There are also delicious recipes that are easy to make yourself

Energy-Boosting Drinks: For some extra energy, start the day by drinking a coffee or green tea. According to Healthline , “Green tea has many health benefits. It contains an antioxidant called EGCG, which benefits your brain and nervous system [and] the caffeine in it may improve mood, mental performance and metabolism.”

Old Fashioned or Steel Cut Oats: Oatmeal is rich with nutrients that lower cholesterol and help you feel full longer, especially if you make the whole grain option of Old Fashioned oats or steel cut. Add some nuts, seeds, and fruit for some added health benefits. Oatmeal is easy and fast to make, but also a delicious warm breakfast to enjoy before a cold day outdoors. 

Yogurt and Cottage Cheese: Yogurt, especially Greek Yogurt, is packed with protein. Eating yogurt in the morning can help you feel full at work and contain helpful probiotics. If plain yogurt won’t work for you, try adding some granola or fresh fruit and mix in a little honey. Cottage cheese is also high in protein to help you feel full throughout your morning.

Seeds and nuts: Chia seeds are “high in fiber and are packed with antioxidants that may reduce inflammation and decrease disease risk.” Similarly, flaxseeds are full of fiber, which helps you feel full. They can also help to reduce blood sugar levels.  You can mix these into yogurt or oatmeal, or even make a Chia Pudding.

Committing to eating a healthy breakfast every morning is an important way to ensure you have the strength to power through each day on the construction site, as well as eat healthier throughout the whole day.