Quick macro-friendly breakfasts that aren’t from a drive-thru
Let’s be honest, mornings are chaos. Whether you’re juggling school drop-offs, early meetings or just trying to get yourself out the door, it’s easy to fall back on the quickest (not always healthiest) option: the drive-thru. Looking at you big golden arches!
But here’s the thing: your breakfast doesn’t need to be fancy or time-consuming to fuel your goals. And it definitely doesn’t need to derail your progress.
Below are 4 go-to macro-friendly breakfast ideas that are quick to prep, satisfying and won’t leave you wondering what’s for lunch by 10am.
High-protein overnight oats
Prep time: 3 minutes the night before
Ingredients:
½ cup rolled oats (Red Tractor do a high protein version too)
1 scoop protein powder
150g Greek/YoPro/Oikos/Siggis yoghurt
150ml milk of choice
Berries, cinnamon or nut butter for topping
Macros (approx):
30g protein | 35g carbs | 10g fat
→ Batch prep a few jars to grab and go all week.
2. Egg muffins
Prep time: 10 minutes (plus baking)
Ingredients:
6 eggs
Diced veggies (spinach, capsicum, onion)
Lean meat like ham or turkey
Sprinkle of cheese (optional)
How to:
Mix and pour into muffin trays, bake at 180°C for 20 mins. Store in fridge.
Approx macros per serve (2 muffins):
20g protein | 4g carbs | 8g fat
→ Great for on-the-go, and even better when topped with a little avo or hot sauce.
3. Protein smoothie
Prep time: 3 minutes
Ingredients:
1 scoop protein powder
1 banana or ½ cup frozen mango
1 tbsp chia or flax seeds
250ml almond milk (or milk of choice)
Ice (optional)
Macros (approx):
25–30g protein | 20–30g carbs | 5–10g fat
→ A fast option you can sip on the way to work or school drop-off. Add oats or nut butter for more staying power.
4. Greek yoghurt bowl
Prep time: 2 minutes
Ingredients:
150g plain Greek yoghurt
1 scoop protein powder
½ banana or berries
Sprinkle of granola or Weet-Bix crumbs
Dash of cinnamon
Macros (approx.):
35g protein | 25g carbs | 8g fat
→ Not a yoghurt fan? Try cottage cheese instead!
Small habits = big wins
You don’t need to overhaul your whole morning to start fuelling your body better — just have a plan. Whether it’s setting aside 5 minutes to prep breakfast the night before or making a big batch of egg muffins for the week, it’s the small decisions that compound over time.
Want more help with meals that align with your goals?
You don’t need to spend hours meal prepping or give up your favourite foods. My 6- and 8-week meal plans gives you done-for-you, macro-friendly meals with shopping lists, food swaps, and batch cooking tips so you can spend less time stressing and more time living.
Or start with the Build My Diet assessment if you’re not sure what calories or macros you should be aiming for — I’ll help you map out a plan that suits your lifestyle.
Pin, print or save this post
If this helped, share it with someone who’s still queuing at the drive-thru — or save it for Monday morning when your fridge feels empty and you’re tempted to skip brekkie altogether.
Curious about more simple nutrition tips? Join me at Flex Food Life and join my Facebook group community for real, practical advice that fits into your lifestyle!
Want more tips like this delivered straight to your inbox? Sign up for my newsletter and get expert advice, exclusive guides and offers, and actionable tips to transform your health.
