Set a goal to eat breakfast every day. Use our 7-day breakfast plan as your guide. Each meal has about 350 calories, is packed with morning energy, and takes less than 5 minutes to prepare.
Goodbye, Kid Cereal. Graduate to whole-grain cereal — the fiber helps you feel full. A cup of cereal, ½ cup of low-fat milk, and half a banana will give you the energy to keep going all morning.
PB & Berries. Spread 2 tablespoons of peanut butter on a whole-grain English muffin. Serve with a cup of strawberries — they help you feel full longer than jelly does.
Start the Day Smoothie-ly. Put ¾ cup of low-fat plain yogurt, a cup of peaches (or other fruit), and 1 cup of low-fat milk in the blender. Blend and pour in a cup or a travel mug to drink on the go.
Protein Power. Here's a midweek energy boost: A whole-grain waffle with 1 tablespoon of peanut butter, plus a medium-sized orange, and a hardboiled egg on the side.
Hit-the-Trail Mix. Here's a portable breakfast for those days when you eat on the run: Mix 23 almonds and 2 tablespoons of raisins with 1 cup of Multi Grain Cheerios, place in a plastic bag, and shake.
It's Almost Sundae! Top 1 cup of low-fat plain yogurt with ½ cup of granola and ½ cup of blueberries. Low-fat Greek yogurt tastes creamier and packs more protein than regular yogurt.
Overnight Oatmeal. Make breakfast in your sleep! Slow-cooked oatmeal is creamy and filling. Get the recipe. Top cooked oatmeal with 1 tablespoon of raisins and ½ cup of fresh raspberries.
Save Time — Plan Ahead. Prepare as much of the next day's breakfast as you can the night before. Even just grouping everything you need on the countertop helps.
These slides are a guide to help you choose the right amounts of protein, whole grains, and fruit. But the key to actually eating breakfast is knowing what works for you. So experiment! You might veganize recipes using soy or nut milk. Or you might want to stick to one quick recipe you can eat on the run. Even eating the same thing each day is better than no breakfast at all, so do what's best for you.
Reviewed by: Mary L. Gavin, MD
Date reviewed: January 2014
|Cooking Light Cooking Light magazine goes online with recipes for healthy living, plus grocery coupons and tips for feeding your family.|
|Academy of Nutrition and Dietetics Offering nutrition information, resources, and access to registered dietitians.|
|ChooseMyPlate.gov ChooseMyPlate.gov provides practical information on how to follow the U.S. government's Dietary Guidelines for Americans. It includes resources and tools to help families lead healthier lives.|
|Yogurt on the Go This quick and easy-to-make dish is a great source of calcium and will help you jumpstart your morning!|
|Gingerbread Muffins Muffins make a great "grab-and-go" breakfast. You can bake these the night before or keep the batter in the fridge for 2 or 3 days and bake up smaller batches each morning.|
|Hearty Swiss Cereal This easy recipe makes a nice change from oatmeal or cold cereal. It's filling and good for vegetarians and people trying to lose weight -- or anyone trying to eat healthy.|
|Healthy Breakfast Planner Use our printable breakfast planning sheet to select healthy foods that satisfy your taste buds and meet your time constraints.|
|Crock-Pot Apple-Cinnamon Oatmeal This easy breakfast recipe is great for people trying to lose weight — or anyone who wants to eat healthy. Just put everything in the slow cooker before you go to bed and enjoy a warm, hearty meal in the morning!|
|Zucchini Muffins These muffins are a healthier option for people trying to lose weight. They also make an easy "on the go" breakfast and are a great way to get your veggies!|
|Cooking Tips and Resources Get some cooking basics in this article for teens, including tips on where to find recipes.|
|Does Skipping Breakfast Cause Me to Binge Eat? Find out what the experts have to say.|
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