Are you squeezed for time in the morning? While there’s nothing wrong with an on-the-go breakfast, it’s worth carving out a couple minutes each morning to make a wholesome meal.
Start small, by going to bed 10 minutes earlier and setting your alarm clock 10 minutes earlier. Then you can whip up a 5-minute breakfast and have time to eat it. Here are five ideas — one for each day of the workweek.
MORNING EGG & PROTEIN PLATE
Makes 1 serving
Prep: 5 min
Ingredients
- 1 hard-boiled egg
- 2 cheddar cheese cubes, 1-inch each
- 2 rye crispbread crackers
- ½ cup grapes
Preparation
Arrange all ingredients on a plate.
Nutrition Information Per Serving
Calories: 273; Total fat: 16 g; Saturated fat: 9 g; Sodium: 304 mg; Cholesterol: 199 mg; Total carbohydrates: 18 g; Fiber: 2 g; Sugars: 8 g; Protein: 15 g; Potassium: 151 mg
SMOKED SALMON ON RYE
Makes 1 serving
Prep: 5 min
Ingredients
- 2 Tbsp ⅓-less-fat cream cheese
- 1 slice rye bread
- 1 oz Nova lox (lower-sodium smoked salmon)
- 2 Tbsp chopped fresh chives
Preparation
Spread cream cheese on slice of rye bread. Top with smoked salmon and chives.
Nutrition Information Per Serving
Calories: 160; Total fat: 7 g; Saturated fat: 3 g; Sodium: 450 mg; Cholesterol: 23 g; Total carbohydrates: 15 g; Fiber: 2 g; Sugars: 3 g; Protein: 10 g; Potassium; 71 mg
BLUE-GREEN SMOOTHIE
Makes 1 serving
Prep: 5 min
Ingredients
- 8 oz unsweetened vanilla almond milk
- 1 cup plain nonfat Greek yogurt or cottage cheese
- 1 cup frozen blueberries
- 2 cups baby spinach
- 1 Tbsp honey
- 8 almonds
Preparation
In a blender, puree ingredients (except almonds) until smooth. Add ice for thicker consistency if desired. Serve almonds on the side.
Nutrition Information Per Serving
Calories: 396; Total fat: 10 g; Saturated fat: 1 g; Sodium: 298 mg; Cholesterol: 12 mg; Total carbohydrates: 51 g*; Fiber: 8 g; Sugars: 39 g; Protein: 30 g; Potassium: 322 mg
*Note: You may need to adjust carbohydrates, depending on your nutritional needs.
PEAR & SWISS QUESADILLA
Makes 1 serving
Prep: 5 min
Ingredients
- 1 8-inch whole-grain tortilla
- 1 pear, thinly sliced
- 2 slices reduced-fat Swiss cheese
Preparation
Place pear slices and Swiss cheese on top of the tortilla, roll up, and microwave for 15-30 seconds, or until cheese melts.
Nutrition Information Per Serving
Calories: 386; Total fat: 9 g; Saturated fat: 5 g; Sodium: 418 mg; Cholesterol: 20 mg; Total carbohydrates: 56 g*; Fiber: 11 g; Sugars: 20 g; Protein: 22 g; Potassium: 208 mg
PEANUT BUTTER & BANANA SMOOTHIE
Makes 1 serving
Prep: 5 min
Ingredients
- 10 oz skim milk or plain soy milk
- 1 Tbsp natural peanut butter
- 1 medium banana
- 2 cups baby spinach
Preparation
In a blender, combine all ingredients and mix until smooth. Use 6 ice cubes for a thicker consistency.
Nutrition Information Per Serving
Calories: 320; Total fat: 9 g; Saturated fat: 2 g; Sodium: 270 mg; Cholesterol: 6 mg; Total carbohydrates: 48 g; Fiber: 6 g; Sugars: 32 g; Protein: 17 g; Potassium: 900 mg
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