MINNEAPOLIS (WCCO) — Eating healthy can be hard when you’re busy with work, family and simply living life, but what you don’t want to do is skip a meal.

We all have our little breakfast tips. If you’re in a rush in the morning, which many of us are, there are ways to get a balanced meal on the go.

It’s important to have protein in your first meal. If you don’t have time for something like eggs, try a shake on the go.

“It’s as simple as milk, fruit, protein,” said Jeffry Cruz, department head of the Life Cafe. “Blend it and you’re out the door.”

Cruz says that he starts with 7 ounces of almond milk as his protein shake base, but if you don’t want to use almond milk, you can always choose soy or regular milk, or even juice or water.

From there, you can add blueberries, which contain antioxidants, and part of a banana. Other fruits Cruz recommended were strawberries, raspberries, mango or pineapple.

Some suggestions that fall a little outside of the traditional fruit additives include spinach or avocado. Cruz said avocado adds healthy fats to your shake.

Finally, Cruz adds an extra boost of protein powder, about 22 grams. It’s important to make sure your shake has some protein content to go with the carbohydrates.

“You’re not going to have any substance that’s going to help you throughout your day,” said Cruz. “Your body will start working off of the muscle instead of the fats or sugars.”

If you’re pinched for time, you can always make your smoothies on Sunday, freeze them and then re-blend them as needed. Or you can always make an extra quick drink by mixing almond milk and protein powder in a portable shaker bottle.