Power Up with Breakfast

Reviewed by Taylor Wolfram, MS, RDN, LDN
Power Up with Breakfast

Digital Vision/Thinkstock

Breakfast gives you energy to start the day. A healthy breakfast is important for everyone. Get the morning nutrition you need with these quick breakfast ideas.

  • Make instant oatmeal with fat-free or low-fat milk instead of water. Toss in raisins or dried cranberries and chopped walnuts. Or mix in ¼ cup unsweetened applesauce and sprinkle with apple pie spice or cinnamon.
  • Layer fat-free or low-fat plain yogurt with your favorite crunchy cereal and blueberries.
  • Blend a breakfast smoothie with low-fat milk, frozen strawberries and a banana.
  • Top a toaster waffle with fat-free or low-fat yogurt and peach slices.
  • Stuff a whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheese.
  • Spread peanut butter on a whole-wheat tortilla. Add a peeled, whole banana and roll it up.
  • Spread low-fat cream cheese on a whole-grain toasted bagel. Top with sliced strawberries.
  • Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin.

If your taste buds just don't crave breakfast foods, try these:

  • Leftover veggie pizza.
  • Deli turkey, a slice of low-fat cheese and lettuce wrapped in a tortilla.
  • Leftover quinoa or brown rice mixed with low-fat yogurt, dried fruit and nuts. Sprinkle with cinnamon.

Springtime Cereal


¾ cup wheat and barley nugget cereal
¼ cup 100-percent bran cereal
2 teaspoons toasted sunflower seeds
2 teaspoons toasted almonds, sliced
1 tablespoon raisins
½ cup bananas, sliced
1 cup strawberries, sliced
1 cup raspberry or strawberry flavored low-fat yogurt


  1. Mix the wheat and barley nugget cereal, bran cereal, sunflower seeds and almonds in a medium bowl. Add raisins, bananas and half of the strawberries.
  2. Gently stir in the yogurt and divide between two bowls.
  3. Scatter the remaining strawberries over the top and enjoy!

Nutrition Information

Serves 2 

Calories: 352; Total fat: 6g; Saturated fat: 1g; Carbohydrate: 69g; Sodium: 272mg; Fiber: 8g

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