Energizing, No-Fuss Breakfasts
Want the formula for an ideal AM meal? Aim for an “8/4” winning combination—that means you should incorporate at least 8 grams protein and 4 grams fiber into your breakfast menu . And if you’re trying to lose weight, keep your morning meal under 300 calories. Whether you prefer sweet or savory, need something quick or like to take your time, I’ve got you covered. Each of these delicious suggestions hits the nutrition mark while delighting your tastebuds. Dive in and try something new.
Overnight Chocolate-Banana Oatmeal
Overnight Chocolate-Banana Oatmeal
This tasty morning treat is the simplest way to enjoy an amazing breakfast when life gets hectic. There’s no cooking required and you can prep everything the night before. Simply add 3/4 cup skim milk, 1/2 cup oats, 1/2 a ripe banana (sliced), 1 teaspoon maple syrup, and 1/2 tablespoon unsweetened cocoa powder to a re-sealable container. Shake it up and pop it in the fridge overnight so you can grab and go with a spoon in the morning. No fuss and totally delish!
298 calories, 11 grams protein, 9 grams fiber
2-Minute Salsa Scramble
2-Minute Salsa-Scramble
Love eggs but don’t want to deal with the messy clean-up after? All you need is a mug and a microwave for this recipe. Simply coat a microwave-safe mug with oil spray and add 1 egg whipped with 2 egg whites, along with a heaping tablespoon of salsa and/or your favorite veggies (chopped mushrooms and peppers work really well). Mix it up and microwave for 2 minutes. Then, slide it out of the mug and sandwich between two slices of whole grain toast or an English muffin. It’s ridiculously easy and delicious.
270 calories, 19g protein, 4g fiber
PB&J Waffles
PB&J Waffles
This easy peasy breakfast tastes like PB&J. Simply toast 2 whole grain waffles, then top each with 2 teaspoons of peanut butter (or any nut or seed butter of choice) and 1/4 cup sliced strawberries. Want to mix it up? Create a “toppings bar” – blueberries, raspberries, sliced grapes – and let each family member create their own. Kids love ‘em, adults love ‘em – you can’t go wrong.
280 calories, 10 grams protein, 9 grams fiber
Ricotta Cream with Berries
Ricotta Cream with Berries
If you’ve got a sweet tooth, you’ll certainly want to give this tasty breakfast treat a try. Mix ½ cup part-skim ricotta cheese, 1 teaspoon vanilla extract, and 1 teaspoon honey until well combined. Add 1/2 cup to 1 cup fresh mixed berries on top. Or, for a more indulgent spin, in a separate bowl, microwave 1 cup frozen mixed berries for about 1 minute, then pour warm berries (with the naturally-sweet syrupy liquid) into the ricotta mixture. Super-simple and indulgent, it’s a perfect meal for someone looking for a “morning dessert” that also offers up a hearty dose of nutrition.
270 calories, 15 grams protein, 3 grams fiber
Weekend Western Omelet
Weekend Western Omelet
When the weekend hits, treat yourself to this tasty and leisurely AM meal. Feel free to make it at home or order in a diner: an egg white omelet (I like to use 1 whole egg + 2 egg whites) stuffed with plenty of sautéed peppers and onions, and 2 slices of cooked and diced Canadian bacon. Enjoy with a slice of  whole grain toast.
290 calories, 29 grams protein, 4 grams fiber
Bagel, Lox and Cream Cheese
Bagel, Lox and Cream Cheese
Making a trip to the corner deli? Order a whole grain bagel “scooped out” with a spread of light cream cheese, sliced tomato, sliced red onion, and smoked salmon or lox. Super simple and incredibly tasty – without breaking the calorie bank!
245 calories, 18 grams protein, 5 grams fiber
Need some AM meal ideas that your kids are sure to love? Check these out!
Energizing, No-Fuss Breakfasts
Want the formula for an ideal AM meal? Aim for an “8/4” winning combination—that means you should incorporate at least 8 grams protein and 4 grams fiber into your breakfast menu . And if you’re trying to lose weight, keep your morning meal under 300 calories. Whether you prefer sweet or savory, need something quick or like to take your time, I’ve got you covered. Each of these delicious suggestions hits the nutrition mark while delighting your tastebuds. Dive in and try something new.
