Breakfast Ideas

You always hear that “breakfast is the most important meal of the day.” That may or may not be true, but research does show that people who eat breakfast are less likely to overeat later in the day, and that they tend to eat healthier overall. So yes, eating breakfast is a good idea.

But don’t be intimidated: you don’t have to sit down to a large meal, eat breakfast-y food, or give up your quick morning routine to be considered a Breakfast Eater.  Eating breakfast just means getting something into your body within 1-2 hours of waking up. Here are some examples of healthy breakfasts, all between 200-300 calories (approx) each:

If you like breakfast, but you’re in a hurry in the morning, try these on-the-go options:

• Spread 1 dollop peanut butter on a whole wheat tortilla, layer with sliced apples or bananas, and roll into a burrito
• 1 Luna bar (Nutz Over Chocolate is my fave) + 1 large orange
• Small baggie of whole grain cereal (try Kashi Heart-to-Heart or Barbara’s Cinnamon Puffins) + 6oz container of yogurt (for good yogurts, see my yogurt post)
• 5oz container 0% Greek yogurt w/ small handful dried cranberries & chopped walnuts
• 1 hard boiled egg + 1 piece whole grain toast (try Milton’s 100% whole wheat, Milton’s Healthy Dark, or When Pigs Fly whole wheat)
• Good old PB+J on whole wheat (eat half for breakfast, half for mid-morning snack)
• Glass of low-fat chocolate milk + 15 almonds
• 2 Kashi GoLean frozen waffles, toasted
• Breakfast burrito made with 1 steamed egg (scramble an egg in a mug and microwave 45-60 seconds or until fluffy), 1/4 cup reduced-fat cheddar, 2 Tbsp salsa
• Quesadilla made with 2 corn tortillas and 1/4 cup reduced-fat cheese, toasted in toaster oven then pressed together
• Kashi TLC Crunchy Granola Bar (Toasted Almond and Pumpkin Spice Flax are both delish) + cup of coffee with milk

If you stop at a coffee shop on your way to work/school:

• Starbucks Tall Nonfat Latte (unsweetened, or sweetened w/ 1 pkt sugar or Splenda) + 1/2 an Eight grain roll
• Starbucks spinach-tomato-egg wrap + Tall coffee with low-fat milk
• Dunkin Donuts Egg white-veggie flatbread + small coffee w/ low-fat milk
• Dunkin Donuts glazed donut + small nonfat latte (please note: I do not suggest you eat donuts for breakfast, but if you’re already going to eat something at Dunkin’ Donuts, it’s one of the lower-calorie options, and if it prevents you from binging at lunch then go for it)
• Coffee Bean Medium Sugar-Free Vanilla or Mocha Ice Blended
• Coffee Bean Medium Sugar-Free Tea Latte
• McDonald’s Egg McMuffin w/ no butter + small coffee
• McDonald’s Medium Nonfat Latte w/ 2 pkts sugar
• Jamba Juice 12oz Sunrise Strawberry yogurt blend (ask for 3 scoops ice if you want it thick like a regular Jamba smoothie)
• Jamba Juice oatmeal with fruit topping

If you “aren’t a breakfast person,” try bringing one of these to eat when you get to work:

• 16 Kashi TLC crackers + 2 wedges Laughing Cow Light cheese
• Large orange + 1 string cheese
• 2 pieces smoked salmon + 1 Tbsp light cream cheese + 7 Reduced-Fat Triscuits
• 2 slices deli turkey breast, cut into strips and wrapped around carrot sticks
• 2 individual containers applesauce + 10 walnut halves
• Apple slices dipped in 1 individual container Kozy Shack chocolate pudding
• 1 SoyJoy bar + large apple
• Small carton of low-fat chocolate milk
• 1/2 Avocado with dollop of salsa

If you like to sit down to breakfast in the morning, but need some new ideas:

• 2 Kashi GoLean waffles spread with 1 tsp peanut butter each, topped w/ sliced bananas
• 1 whole wheat English Muffin with 1/2 cup cottage cheese and sliced tomatoes
• 1/2 whole wheat bagel with 1 Tbsp Light cream cheese and 1 tsp fruit preserves
• 1/2 cup cottage cheese layered with 1 cup berries, drizzled with honey & 2 Tbsp chopped nuts
• Bowl of 1 cup plain nonfat yogurt, 1 cup chopped fruit (try thawed frozen mango in winter) and 1/4 cup granola
• 2 poached eggs w/ 1 sliced whole wheat toast spread w/ 1 tsp Smart Balance Light
• Banana Oat Smoothie (click here for recipe)
• Berry Smoothie, made with 1 1/2 cups frozen berries + 1/2 cup plain yogurt + 1/2 cup soy milk
• 2 corn tortillas topped with 1/4 cup reduced-fat cheese, melted in microwave or skillet and topped with salsa and chopped tomatoes
• 1/2 cup (dry) oat bran cereal, microwaved with 1 cup water then topped with sliced banana, drizzle of honey, and 1/2 cup vanilla soymilk
• Homemade McMuffin – 1 toasted whole wheat English Muffin +1 steamed egg (scramble an egg in a mug and microwave 45-60 seconds or until fluffy) +1 slice 2% American or Cheddar Cheese + 2 tomato slices
• 1 piece whole wheat sourdough toast with 1 Tbsp light cream cheese, cucumber slices, and few pieces smoked salmon