3 Easy, Nutritious Breakfasts for Runners

3 Easy, Nutritious Breakfasts for Nurses who Run
Fuel that works—whether you’re heading to a shift, a run, or both. These are great go-to’s for any busy professional.

Let’s be real: when you’re juggling nursing shifts and trying to stay consistent with running, meals can feel like an afterthought. You either have no appetite, no time, or both. But skipping breakfast (especially when you’re running or recovering) is basically sabotaging your energy before the day even starts.
Over the years, I’ve found a few go-to breakfasts that are quick, nourishing, and actually taste good—plus they hold up whether I’m heading to a shift, recovering from a long run, or sneaking in a workout before work.

Here are three I come back to week after week:


1. Overnight Oats You Can Grab and Go
No cooking, tons of options, great for early mornings. I ate this on repeat for 2.5 years at my last job in pediatric heart surgery, where I had to be there at 6:15 AM everyday.

I prep 2–3 jars at a time and grab one straight from the fridge on my way out the door. If I know I won’t have access to a fridge, I wrap an ice pack around it and it’s good for hours. I take them to workout that way! They’re high in carbs for energy, have some protein, and are easy to digest before or after a run.

Base recipe:
½ cup rolled oats


½ cup milk (or milk alternative but I’m a dairy milk stan – let’s hear it for the girlies with weak bones)


1–2 tbsp chia seeds or flaxseed (try it out if you have never used these! I became obsessed with chia)


1 scoop protein powder or ½ cup Greek yogurt (or both! just whatever you have. I mix up the protein powder flavors)


Add-ins: berries, nut butter, honey, cinnamon

Don’t forget to bring a knife for the berries so your coworker doesn’t catch you baby-birding strawberries into your oats at 6:30 AM (not like that happened to me…)

Let sit overnight in the fridge. That’s it.



2. Egg + Avocado Toast (with a Twist)
Quick to assemble, and super satisfying.
I’ll make this when I have 5–10 minutes at home before heading out. It hits protein, healthy fats, and complex carbs all in one—and keeps me full for hours.
My go-to combo:
1–2 slices sprouted or sourdough bread


Mashed avocado


2 hard-boiled or scrambled eggs


Sprinkle of sea salt, red pepper flakes, grated parmesan, or Trader Joe’s “Everything but the Bagel” seasoning


Add a drizzle of olive oil or a side of fruit if you need more fuel. Olive oil + parmesan is my favorite combo!



3. Smoothie That Actually Keeps You Full
Perfect for after a morning run or right before a shift.
This isn’t one of those watery, no-protein smoothies that leaves you hungry again in 30 minutes. I build mine to be a real meal—portable and balanced.
Go-to recipe:
1 frozen banana


½ cup frozen berries


1 scoop protein powder


1 tbsp almond butter or peanut butter


1 tbsp ground flax or chia


1 cup whole milk (or milk alternative)


Optional: handful of spinach or oats for more staying power. Or, hear me out, cottage cheese



One Last Thing—Give Yourself Grace
Some mornings will look like overnight oats in the car. Others will look like grabbing a bar at the nurses’ station. That’s okay.
The goal isn’t perfect meals—it’s fueling your body with enough to support your work and movement. You deserve energy. You deserve nourishment. You deserve more than coffee and chaos.


Got a favorite nurse-friendly breakfast? Let me know in the comments or tag me on Pinterest—I’m always looking for new ideas!