Everyone knows about the importance of breakfast. Enjoying it regularly
may help keep your weight in check and make your diet better overall,
especially when compared with those who skip breakfast. But not everyone
makes it a priority. Let’s face it, it’s challenging to find extra time
to plan for and prepare a perfectly balanced breakfast. Here are 10
delicious, nutrient-rich morning meals to the rescue -- all quick to
fix! They each provide a good source of protein, and most can be prepped
in the p.m. so that they’re ready to enjoy the following a.m. If you
prefer, you can prepare each as a DIY takeout dish. Just follow these
three keys to eating on the go: Only eat your food (1) from a plate or
bowl or other appropriate eating container; (2) using utensils whenever
you can; and (3) sitting in a chair at a table that’s designed for
eating. Now, go enjoy your breakfast—each and every day!
1
AVOCADO AND GARBANZO TOAST
Sorry,
butter. Topping toast with avocado is better. Topping it with avocado
and beans is better yet! This tartine-style breakfast is a win-win when
it comes to taste and nutrition. Both the beans and avocado provide
hearth-healthy goodness, including fiber from the beans, healthy fats
from the avocado and folate from both. For this recipe, you can use half
of a Hass avocado or a full Gator Egg avocado (when they are in season)
because it’s just the right size for one serving. Add the ingredients
to your shopping list today. You’ll want to take a bite out of this
toast tomorrow. CALORIES: 267
2
OVERNIGHT STRAWBERRIES AND CREME OATMEAL
When
is dessert considered breakfast? When it’s served as oatmeal and relies
mainly on natural sweetness from fruit, not added sugar. That’s what
you’ll find in this delightful no-cook recipe! All you need to do is
stir together oats with some milk and vanilla Icelandic- or Greek-style
yogurt, and then let the fridge work its magic overnight by marrying the
ingredients together. In the morning you’ll simply top with
strawberries and a little more yogurt and some almonds and eat. There’s
no cooking required! The result is a soluble-fiber-rich breakfast with a
punch of calcium and vitamin C, along with healthful balance of
protein, carbohydrates and heart-friendly fat. You’ll love this sweet
start to the day. CALORIES: 288
2
OVERNIGHT STRAWBERRIES AND CREME OATMEAL
When
is dessert considered breakfast? When it’s served as oatmeal and relies
mainly on natural sweetness from fruit, not added sugar. That’s what
you’ll find in this delightful no-cook recipe! All you need to do is
stir together oats with some milk and vanilla Icelandic- or Greek-style
yogurt, and then let the fridge work its magic overnight by marrying the
ingredients together. In the morning you’ll simply top with
strawberries and a little more yogurt and some almonds and eat. There’s
no cooking required! The result is a soluble-fiber-rich breakfast with a
punch of calcium and vitamin C, along with healthful balance of
protein, carbohydrates and heart-friendly fat. You’ll love this sweet
start to the day. CALORIES: 288
3
EASY ASIAN-STYLE RICE WITH EGG
Takeout
for breakfast? Why not? Luckily, you can prepare this entree in minutes
right from your very own kitchen. It’s inspired by the Japanese
breakfast dish called Tamago kake gohan. Though instead of topping
steamed rice with a raw egg (as is done in the traditional version),
here you quickly cook the egg just to play it safe. Brown rice is the
base to boost fiber and whole-grain goodness. Ground ginger is added to
the rice for a little extra flavor and fragrance. And instead of
reaching for a saltshaker, drizzle this dish with tamari soy sauce. It’s
definitely a taste-bud-intriguing breakfast. CALORIES: 314
4
SUNRISE CHEF SALAD IN A JAR
Toss
out the “rule” book. Salads aren’t just for lunch: They can make a
delightful and healthful breakfast. When you begin your day with plenty
of vegetables, you don’t need to worry quite as much about squeezing
them in the rest of the day. Plus, eating a breakfast salad is a great
way to kick your digestive system into gear. To make this recipe, you’ll
be layering all of the ingredients in a jar -- or a bowl that has a lid
-- and then shaking it up before digging in with a fork. That’s fun!
You can make it at night so it’ll take you exactly zero minutes in the
morning. That’s fast! CALORIES: 449
5
DILLY EGG SALAD STUFFED BAGEL
Think
beyond traditional scrambled eggs and omelets. Egg salad can be
breakfast food too. When you boil eggs in advance, this recipe takes
about the same amount of time as hitting the snooze alarm for some extra
z’s. But this stuffed bagel gives you more energy than nine minutes of
disrupted sleep ever could. The eggs provide the most complete protein
food source available. And so that you don’t go into carb overload,
you’ll pinch out the doughy portion of the bagel to form “shells” ready
for stuffing with a lightened and brightened-up egg salad. It looks
luscious and tastes scrumptious. CALORIES: 331
6
GRANOLA AND RED GRAPEFRUIT BRULEE
When
you’re planning to have a rather extravagant lunch or dinner, here’s a
perfect light bite for breakfast. The highlight is the grapefruit,
especially if using Texas red grapefruit. You might find these labeled
as Sweet Scarletts. They’re sweeter than most other grapefruits. As for
the color -- well, you can see that here for yourself. Its vibrant
reddish color is due to a naturally occurring carotenoid phytonutrient
called lycopene, which may play a role in reducing the risk of cancer.
To transform the grapefruit into this wow-worthy recipe, lightly
sprinkle it with a natural sugar and a pinch of salt, quickly broil for
carmelization and complete it with yogurt and granola. CALORIES: 153
7
STUFFED TURKEY BREAKFAST SKILLET BURRITOS
Burritos
break tradition in this recipe by being served for breakfast. The
addition of an egg as well as sauteed turkey give these burritos morning
appeal while pumping up protein and satisfaction. Perhaps their best
nutritional feature is that they’re a terrific vehicle for getting
vegetables like bell pepper, scallions and salsa in your diet. Yes,
salsa does count as part of your vegetable intake! And the best overall
feature of the recipe is that it’s downright delicious. Use a plate,
fork and knife to slowly savor every bite of your scrumptious,
simple-to-fix burrito. CALORIES: 373
8
CHICKEN-AND-WAFFLE KEBABS
One of
the trendiest food duos of 2014 was chicken and waffles. To take the
trend to the next level, here you’ll find it served in petite form with
party appeal -- but it’s still considered breakfast! Prepare it
healthfully by first shopping wisely. Pick mini waffles made from whole
grains and select certified organic chicken nuggets. If you’re a
vegetarian, try it with your favorite meatless chicken. From there,
instead of drowning these fun kebabs with breakfast syrup, you’ll
drizzle with a just-right amount of coconut nectar or maple syrup.
Unlike highly processed pancake syrups, pure coconut nectar has a low
glycemic index and won’t cause a spike in blood sugar, and pure maple
syrup contains plant-based compounds called polyphenols that work as
antioxidants. CALORIES: 296
9
CAPRESE-STYLE CIABATTA
There’s
something nearly perfect about the classic simplicity of a Caprese
salad. So serving the lovely trio of tomato, mozzarella and basil in
other ways is a no-brainer. When served in a whole-grain bun it
basically becomes a complete meal. It’s a beautiful showcase of red,
white and green -- and of grains, dairy and vegetables. The sandwich is
wonderful for breakfast because it’s is a no-cook recipe that’s ready in
five minutes flat. It doesn’t get much easier than that! When tomatoes
are seasonal, enjoy the sandwich often. Grow your own basil -- even if
it’s in your windowsill -- so it’s always available to add freshness to
your cuisine. CALORIES: 329
10
MEDITERRANEAN ANYTIME PARFAIT
A meal
doesn’t require cooking in order for it to be nutritionally balanced,
filling and flavorful. This no-cook parfait is an excellent example of
that. You’ll be layering grape tomatoes, red onion and cucumber with
hummus and Greek yogurt. It makes getting veggies in the morning (or
anytime) simple. Its combination of fiber and protein is notably
satiating. Though this Mediterranean-style parfait looks like a dessert
when served in a sundae glass, it’s totally savory. It’s a bit
snack-like when served with whole-grain pita chips too. You’ll
definitely want to add this recipe to your regular breakfast repertoire.
CALORIES: 201
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