Fruit and Cheese
A balanced, easy-to-assemble make-ahead morning meal: Grab an apple, wrap 1 to 2 ounces of Cheddar in plastic, and toss ¼ cup of fiber- and protein-rich walnuts into a resealable plastic bag.
Peanut Butter Waffle
Instead of dousing a whole-grain or bran toaster waffle in syrup, cut the sugar and boost the protein and fiber by spreading it with 2 tablespoons of peanut butter. You can also sprinkle on 1 tablespoon of raisins, sesame seeds, or extra peanuts for even more fiber, which helps deliver the meal's nutrients slowly and steadily.
Plain Doughnut With Chocolate Milk
A plain cake-style doughnut is usually a better choice than a bakery muffin. At Dunkin' Donuts, for instance, an old-fashioned doughnut has 280 calories, while a corn muffin has 510 calories. Add fiber by eating ¼ cup of almonds or dried fruit. Instead of coffee, try 8 ounces of low-fat chocolate milk.
Morning Pizza
You could have a slice of last night's pizza (it's preferable to filling up on sugar or skipping breakfast). Or you could try a more sophisticated spin: Take a slice of crusty bread, spread it with 3 tablespoons of low-fat ricotta, and add tomatoes. Finish with a drizzle of olive oil (about 1 teaspoon) and a little salt and pepper. Broiling is optional.
Egg McMuffin
Yes, you read that right. If you must eat fast food in the morning, get an Egg McMuffin at McDonald's. At 300 calories, it's not an outrageous meal. Plus it has a good amount of lean protein from the egg and the Canadian bacon. To trim empty calories, remove the top half of the muffin. For additional fiber, add a fresh orange.
