According to the study, “Barriers, benefits and behaviors related to breakfast consumption among rural adolescents,” by Mary O Hearst, Amy Shanafelt, Qi Wang, Robert Leduc, and Marilyn S Nanney, there is growing evidence to suggest that eating breakfast has positive health and academic outcomes for teenagers. Eating breakfast is associated with improved cognitive function, attention, memory, and a lower body mass index (BMI). Eating breakfast is also linked to improved math testing scores and attendance.

So why do so many students skip breakfast? Many claim that the reason is due to how early school starts and simply not being hungry.

Here are some tips for eating a healthy breakfast on the go:

1. Smoothie Packs
Pre-make smoothie bags with frozen fruit, spinach, chia seeds, and protein powder. In the morning, just blend with milk or juice. This is nutrient-packed and can be consumed in a bottle.

2. Greek Yogurt Parfait
Layer Greek yogurt with granola, nuts, and fresh fruit. You can pack it in a jar or container for easy grab-and-go. It’s rich in protein and probiotics.

3. Overnight Oats
Combine rolled oats with almond milk (or regular milk), chia seeds, and your favorite toppings like berries, nuts, or honey. Let it sit in the fridge overnight, and it’s ready to eat in the morning.

4. Peanut Butter Banana Wrap
Spread peanut butter on a whole wheat tortilla, add banana slices, and roll it up. You can add a drizzle of honey for extra flavor. It’s high in protein and fiber.

5. Egg Muffins
Make a batch of egg muffins by whisking eggs with spinach, cheese, and turkey or veggie sausage, then bake them in muffin tins. These can be eaten cold or reheated.

6. Chia Pudding
Mix chia seeds with almond milk and a touch of sweetener (like maple syrup). Let it sit overnight, and top it with berries or nuts in the morning.

7. Avocado Toast with Egg
Spread mashed avocado on whole-grain toast and top it with a hard-boiled or scrambled egg. Add some chili flakes or lemon for extra flavor.

8. Energy Bites
Make energy bites by mixing oats, peanut butter, honey, and dark chocolate chips or dried fruit. Roll them into small balls, and store them in the fridge for a quick snack.

9. Trail Mix
Combine mixed nuts, seeds, dried fruit, and dark chocolate for a high-energy breakfast that’s easy to pack.

10. Breakfast Quesadilla
Use whole-grain tortillas to make a quick quesadilla with scrambled eggs, cheese, and spinach. You can even prep this the night before and heat it up in the morning.

11. Fruit and Nut Butter
Pair slices of apple, pear, or banana with almond or peanut butter. This combo is perfect for a quick, nutritious breakfast.

12. Whole-Grain Waffle with Toppings
Toast a whole-grain waffle and top it with Greek yogurt, berries, and a drizzle of honey or peanut butter for an easy breakfast with fiber and protein.