Running late? These are the best on-the-go breakfasts you can eat in seconds, according to a dietitian

In an ideal world there would always be time to sit and enjoy a leisurely breakfast; sip slowly on a perfectly brewed coffee, savour freshly cooked eggs with hot toast and glide into another day nourished, well-fuelled and raring to go.

Let's be honest though, this is reserved for an occasional holiday and maybe your honeymoon.

Rather, breakfast for many means a coffee or at best a muffin or slice of toast eaten in the car or on the way to work.

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Mornings are busy, extremely busy and that means that our first meal of the day rarely has the nutrient balance that will keep us full and satisfied until lunchtime, leaving us prone to mindless munching on high-carb foods by 9 or 10am.

So, if quitting work and the rest of your morning responsibilities is not an option, here are some nutrient-rich breakfast options you can grab that will offer a nutrient mix somewhat similar to a traditional bowl of cereal or hot breakfast option.

Dairy Farmers Protein Smoothie

Offering a massive 30 grams of natural protein and No Added Sugar, this smoothie has close to 300 calories and matches the macronutrients of a meal.

The only downside is the addition of artificial sweeteners including aspartame.

YoPro Perform Yoghurt Tubes

Not only do these yoghurts mean you can add 20 grams of high-quality protein into your diet on the run, but you will also get a massive 400mg of calcium per tube.

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Up & Go Protein Energize

Whilst Up & Go does contain added sugars, this higher protein option offers close to 200 calories and 18 grams of protein, along with a number of key nutrients added including Vitamin D.

The only downside is each 250ml serve contains 16 grams of sugars.

Coles Mocha Protein Bars

For less than $1 a serve you get 10 grams of protein for 5 grams of sugars and 200 calories.

Team it with a milk coffee and this breakfast combo is a much better choice than a slice of Sourdough or pastry typically found at cafes and coffee shops.

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Coles Perform Whey Protein Bar

Another higher protein bar that contains little sugar and close to 5 grams of dietary fibre that will team well with a milk coffee for a light breaky on the go.

Carman's High Protein Crisp

The good thing about this bar is that it is extremely high in protein making it a filling substantial snack bar.

The downside: it does have a chocolate base so is also relatively high in saturated fat.

Cheese and Crackers

Not always an option that we think about at breakfast time, the combination of carbs and protein in a cheese and cracker snack is a better option than many other high fat and high sugar breakfasts and when enjoyed with a coffee creates a light meal that will fill you for at least a couple of hours.

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