1. Breakfast Pizza: 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.
2. 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.
3. Huevos Rancheros: One of the most portable proteins is a hard-cooked egg, but it has no fiber or carbohydrates. So slice it, then roll it in an 8-inch whole-wheat tortilla with a piece of Canadian bacon or lean ham and, if you like, a ½-ounce slice of cheese. Add a tablespoon of salsa for a shot of flavor and a smidgen of vitamin C.
4. Berry Wafflewich: Prepare the waffle according to the package directions. Spread peanut butter on the waffle. Cup the waffle in your hand, add berries, then squeeze lightly. Think of it as a berry breakfast taco. And who doesn’t want to eat tacos for breakfast?
5. Breakfast Burrito: In a nonstick skillet coated with cooking spray, saute the diced ham over medium-high heat, just until the surface starts to brown. Place the cooked ham in the tortilla, then add more cooking spray to the skillet and scramble the eggs together with the cilantro. Add the eggs to the tortilla, top with the cheese and salsa, and fold.
6. Berry Morning Mash: A healthy yogurt parfait packs plenty of protein for a slow release of energy throughout the day. Topped with fresh fruit and granola, it seems more like a dessert than a mandatory morning meal.
7. Raspberry Orange Pomegranate Smoothie: Blend 1 cup of fresh organic raspberries that have been frozen, 1 cup of pomegranate Greek yogurt, 1/2 cup of fresh squeezed orange juice
8. Oats: Slow cooking oats or steel-cut oats with kiwi, mango, banana, green grapes, and honey
9. Banana Waffles: Organic flax waffles with warm peanut butter, banana slices, and chopped walnuts and a glass of 1% milk
10. Sesame Ezekiel toast: with reduced fat cottage cheese, tomato slices, and parsley garnish
11. A classic: peanut butter and jelly on an English muffin (or toast or mini whole wheat bagel)
12. Breakfast bruschetta: French baguette with scrambled eggs, thin layer of reduced fat cream cheese, diced cherry tomatoes, and fresh parsley
13. Whole wheat toast: with 2 hard boiled eggs and a half of a grapefruit
14. Breakfast Milkshake: 1/2 cup frozen fruit and 1 cup yogurt or milk. Break larger fruits (like bananas) into pieces. Blend ingredients for about 30 seconds. Add sweeteners as to taste.
- Pita spread: Cut a mini whole-wheat pita in half, then toast. Top with 1/3 cup part-skim ricotta cheese and 2 tablespoons chopped nuts. Drizzle with 1 teaspoon honey. Have with 15 grapes.
- PB & B: Spread a slice of whole-grain bread with 2 tablespoons peanut butter, add half a sliced banana. Drizzle with 1 teaspoon honey.
- Almost bagel: Top 5 fat-free bagel chips with 1/3 cup shredded reduced-fat cheese. Microwave 30 seconds or until cheese melts. Have with 4 ounces orange juice.
- Frittata: Reheat leftover veggies in a nonstick skillet coated with cooking spray. Beat 2 eggs with 1 tablespoon grated Parmesan cheese; pour over vegetables. Cover and cook 3 minutes. Have with a mini whole-wheat pita.
- Egg sandwich: Stuff a whole-wheat pita pocket with one scrambled egg or egg substitute. Microwave 2 slices of Canadian bacon. Add to pita pocket.
- Waffle sandwich: Toast 2 frozen waffles, then layer with 1 1/2 tablespoons peanut butter, 1 1/2 ounces reduced-fat cheese or 2 ounces extra-lean ham.
- Yogurt cup: Put 8 ounces of low-fat plain or vanilla yogurt in a bowl. Top with 3 tablespoons low-fat granola and 3/4 cup fresh or frozen unsweetened berries.
- Crunchy fruit creation: Mix a small handful of almonds (whole or sliced) with a single-serving fruit cup.
- Hot cereal with fruit: Mix a 2-ounce, single-serving cup of instant hot oatmeal (any flavor) with 2 tablespoons dried cranberries, raisins, strawberries or blueberries. Have with 1 small apple.
- McDonald's Fruit 'n Yogurt Parfait without granola (280 calories). If you order the parfait with granola, you'll up the calorie count to 380, so it's still a reasonable choice.
- McDonald's pancakes without butter or syrup (340 calories). A container of syrup adds another 190 calories!
- Egg sandwich: Most fast-food versions -- including Jack in the Box's Breakfast Jack, McDonald's Egg McMuffin and Subway's Western Egg Sandwich on a deli roll -- average 300 calories.