Fast, Healthy Breakfast Ideas

• A balanced, easy-to-assemble make-ahead morning meal:  grab an apple {fruit}, wrap 1 to 2 ounces of cheddar {cheese} in plastic, and toss ¼ cup of fiber- and protein-rich walnuts into a resealable plastic bag. 

• Whole-grain or bran toaster waffle 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.  

 

• 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.  

 

• One of the most portable proteins is a hard-cooked egg, but it has no fiber or carbohydrates. So slice [egg], 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 1 tablespoon of salsa for a shot of flavor and a smidgen of vitamin C. 

• To substitute for a meal, an energy bar should have at least 3 to 5 grams of fiber and 10 grams of protein. Odwalla, Kashi GoLean, and TruSoy are all good options. {Note: cereal bars rarely have more than 2 grams of protein.}

{*RealSimple.com}