Fast & Healthy Morning Meals

Looking for some fast, healthy, and easy breakfast ideas? Look no further than Appetite for Health! Breakfast is my favorite meal of the day.  In fact, I often find myself eating breakfast foods for snacks, or even a meal, during non breakfast hours.  I wanted to share how I create nutritious breakfast meals — both at home and on-the-go — without having the leisure time of a socialite and the cooking skills of a gourmet chef.  If I can do it, you can too.

And remember, breakfast has many benefits.  Not only do the right foods give you energy to fuel your body and start your day, they can also help you concentrate and may even help maintain a healthy weight.  Many studies show that breakfast eaters weigh less than breakfast skippers!  So don’t be a skipper!

What should you be doing to create a healthy breakfast?  Here are some helpful tips:

Power up with protein: By adding a source of lean protein (egg whites with 1 yolk, for example) you will curb hunger and stay full for longer.

Make your carbs count: Healthy carbohydrates, such as 100% whole wheat break, oatmeal, whole grain cereal will fuel your energy needs.  Make sure you are choosing cereal options high in fiber (at least 3-4 g/serving) and low in added sugar (6g or less/serving)

Fill up on fruits and veggies: Breakfast is a perfect time to get a jump start on your daily produce needs.  Look for in-season fruits and veggies and don’t forget that dried and frozen veggies/fruits and 100% juice also count.

Vitamin D and calcium: Help meet your daily calcium/vitamin D needs and also get some protein with a glass of skim milk, skim latte, fortified soy milk or lowfat or nonfat yogurt.

The top photo is a recent breakfast meal I had at home… and we made all this in less than 10 minutes!  This included: Barbara’s Multigrain Shredded Spoonfuls, skim milk, scrambled eggs (made with 2 egg whites and 1 egg yolk), 100% orange juice, fresh strawberries, and green tea.


Be smart on-the-go! When you’re on the road, there’s no excuse for not sticking with some healthy basics to start your day.  One of my “go-to” on-the-go places — Starbucks — has a great assortment of healthier breakfast fare.  I am on the road at least 2 weeks a month, and I love Starbucks because they make delicious, nutritious, and moderate calorie meals that I can get from coast to coast.  Some of my favorites: their strawberry-blueberry low-fat yogurt parfait (300 calories), oatmeal with dried fruit (240 calories, skip the dried fruit and it’s just 140 cals!), or their egg white, spinach and feta wrap (280 calories).  And of course my skim latte, so I can get my brain in gear in the early morning hours.  Check out more Starbucks nutrition info online!

— Katherine


  1. Amy Pletz says

    Thanks for the tip about Starbucks and being smart on the go! Love your newsletter.

    I’ll include “NEWS” for a chance to win a prize!


    ~Amy :)


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