Starting the day without breakfast can result in low energy, brain fog and unhealthy cravings, but not many of us have time for elaborate morning meals. With our good-for-you breakfast ideas, you can savor your sleep and prepare delicious, nutrient-rich breakfasts with just a few minutes on the clock, or in advance the night before. From apple sandwiches and tasty toasts to breakfast grains and egg pockets, add a boost of nutrition, flavor and simplicity to your mornings.
Mini Greek Egg Scramble Pockets
1 egg + ½ teaspoon olive oil (whisked and microwaved 45 seconds, stirring once) + 1 tablespoon crumbled feta cheese + 1 tablespoon sun-dried tomatoes in oil with herbs + black pepper + 2 mini whole wheat pitas
Approximate nutritional values per serving (2 stuffed pitas): 250 Calories, 14g Fat (3g Saturated), 192mg Cholesterol, 326mg Sodium, 17g Carbohydrates, 2g Fiber, 12g Protein
Breakfast Quinoa
½ cup reheated cooked quinoa + 3 tablespoons unsweetened almond milk + 1 teaspoon honey + 1 tablespoon chopped pecans + cinnamon
Approximate nutritional values per serving: 187 Calories, 7g Fat (1g Saturated), 0mg Cholesterol, 42mg Sodium, 27g Carbohydrates, 3g Fiber, 5g Protein
Nut Butter & Apple Sandwich
1 apple slice + 1½ tablespoons nut butter + 1 tablespoon favorite granola + 1 apple slice
Approximate nutritional values per serving (1 sandwich): 188 Calories, 14g Fat (1g Saturated), 0mg Cholesterol, 90mg Sodium, 14g Carbohydrates, 2g Fiber, 5g Protein
Tomato-Ricotta “Toast”
1 multi-grain or whole grain crispbread + 2 tablespoons part-skim ricotta cheese + 2 sliced grape tomatoes + 1 teaspoon olive oil + salt and pepper to taste
Approximate nutritional values per serving (1 toast):
129 Calories, 7g Fat (2g Saturated), 10mg Cholesterol, 82mg Sodium, 13g Carbohydrates, 2g Fiber, 5g Protein