Having Breakfast For Dinner? Here’s How To Make It Balanced

by Emily Harland, RDN, CSO, LDN

Last Updated: May 5, 2021

Being short on time does not need to be the end-all of your healthy eating and meal planning goals. One of the most common barriers we hear is there is just “no time” to make a balanced dinner at the end of a long day. One clever and fast solution to this is to swap out your idea of “dinner” food to a “breakfast” focused approach. Breakfast for dinner is a popular night in many households… but did you know that you can also do it in a nutritious and balanced way? Let’s discuss some tried-and-true breakfast for dinner hacks that will make those crazy weeknights a whole lot easier.

To start, you want to be sure you follow the “rule-of-3s”. When planning out a meal, it is best to include at least 3 things: a protein source, carbohydrate source, and fiber source (typically fruits and vegetables) to ensure that you meet your body’s nutrient needs and feel full and satisfied following the meal. Let’s walk through some examples of this together using easy-to-make breakfast food.
  • Scrambled eggs + sautéed peppers & onions + potatoes.
    This meal combines satisfying protein (eggs), a carbohydrate source (potatoes), and a flavorful fiber option (peppers + onions) for a hearty and filling meal. Top with your favorite seasoning, a sprinkle of cheese, or sliced avocado for an extra boost!
  • Frozen waffles + peanut butter + berries.
    This may be as simple as it gets, and yet, this is still a very balanced and satisfying meal that you can have for dinner! Pop your favorite frozen waffles in the toaster (bonus points if they are 100% whole grain), top with your favorite nut butter for protein, and pair with your favorite berries for some added fiber and flavor.
  • Scrambled chicken sausage + sautéed vegetables + whole wheat English muffin.
    Throw together some sliced Simple Truth Chicken Sausage, sautéed vegetables of your choice, and a 100% whole wheat English muffin for a super nourishing, 10-minute meal that can be eaten any time of the day!
  • Breakfast burrito bowl.
    Combine sautéed ground meat or eggs with salsa, sautéed veggies, and guacamole for a flavorful, filling meal you can whip up in 15 minutes or less!
  • Yogurt parfait.
    If you want a lighter evening meal or need something super-fast, try some plain Greek yogurt combined with your favorite cereal/granola and fruit of your choice. This ensures that you are still getting a balanced meal combining protein, carbohydrates, and fiber.
  • Avocado toast + eggs.
    Avocados are packed with healthy fats that are super satisfying and add tons of flavor. Top your favorite whole-wheat toast with mashed avocado, a fried egg, and a side salad or fruit for a colorful good-all-day meal.
  • Quiche.
    If you need to make a meal ahead, Quiche can be a great option and is so versatile depending on what fillings you have on hand. A great combination could be sautéed spinach, tomatoes, and feta cheese! Pair with fruit or veggies on the side for extra fiber.

The next time you are in a dinner pinch- just think breakfast! The most important thing is to ensure your meal is balanced (remember the rule of 3s), and you can have balanced meals on the table that can be whipped up in 20 minutes or less every night of the week! For additional meal planning tips and ideas, set up an appointment with one of our Kroger Health Dietitians today.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.


Emily Harland, RDN, CSO, LDN

Emily Harland, RDN, CSO, LDN

Emily is a passionate clinical dietitian who strives to make nutrition changes sustainable while improving peoples’ relationship with food. She makes every effort to get to know each one of her clients on a personal level to ensure whole-person care. Emily is specialized in nutrition for oncology and cancer prevention/treatment. She has expertise from diabetes and heart health to hormonal health and fertility issues. Emily is an avid indoor cyclist and loves spending time in the kitchen cooking up nutritious and energizing meals.