Quick, nutritious breakfast ideas

Hale and hearty morning foods you can eat while driving, walking or running out of the door.

Hale and hearty morning foods you can eat while driving, walking or running out of the door.

1) Fruit and cheese

A balanced, simple-to-put together morning meal – Take an apple, wrap 1 to 2 ounces of Cheddar in plastic, and put ¼ cup of fiber- and protein-rich walnuts into a reseal-able plastic bag.

2) Peanut butter waffle

Rather than soaking a whole-grain or bran toaster waffle in syrup, slash the sugar and raise the protein and fiber by spreading it with 2 tablespoons of peanut butter. You can also add 1 tablespoon of raisins, sesame seeds, or additional peanuts for even extra fiber, which helps deliver the meal’s nutrients gradually and increasingly.

3) Plain Doughnut with Chocolate Milk

A plain cake-style doughnut is generally a healthier choice instead of a bakery muffin. At Dunkin’ Donuts, for example, an old-fashioned doughnut has 280 calories, while a corn muffin has 510 calories. Add fiber by adding ¼ cup of almonds or dried fruit. Instead of coffee, put 8 ounces of low-fat chocolate milk.

4) Strawberry Shake

In a cocktail shaker, mix a packet of vanilla or strawberry instant-breakfast powder (go for the no-sugar-added types) and 1 cup of low-fat strawberry cow’s milk or soy milk. One can also combine this the night before.) If you have time, use a mixer to put in strawberries or a frozen banana, for added fiber, and a scoop of protein powder.

5) Morning Pizza

You might have a slice of last night’s pizza but it’s favourable to filling up on sugar or leave out breakfast). Or you can attempt a more classy turn – Take a slice of crusty bread, spread it with 3 tablespoons of low-fat ricotta, and add tomatoes. Complete with a drizzle of olive oil and some salt and pepper. Baking is not compulsory.

6) Energy Bars

To replacement for a meal, an energy bar must have as a minimum 3 to 5 grams of fiber and 10 grams of protein. Odwalla, Kashi GoLean, and TruSoy are all good choices. As cereal bars rarely have more than 2 grams of protein, kids may be better off adding a sleeve of peanuts.

7) Egg McMuffin

Yes, you heard it right. If you have to eat fast food in the morning, get an Egg McMuffin at McDonald’s. At 300 calories, it’s not an contemptible meal. In addition it has a good amount of lean protein from the egg and the Canadian bacon. To cut down empty calories, remove the top half of the muffin. For extra fiber, add a fresh orange.

8) Cereal Sundae

A bowl of fiber-rich bran flakes with 8 ounces of low-fat milk is almost the ideal breakfast. Make it handy by changing the milk with lemon or vanilla yogurt and incorporating it in a take away container. Boost the fiber and vitamins by putting ¼ cup of nuts or fresh or dried fruit, like chopped pecans or blueberries.

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