Medically reviewed in March 2023
Crazy-busy mornings can make you feel like food is a luxury you can't afford. But slowing down for a meal can have big benefits. Eating a healthy breakfast can help control cravings and keep you from overeating later.
If you need something to eat across a variety of circumstances, try fueling up with these nine high-energy breakfasts. They have lots of fiber to control cravings, protein to help trim appetite, and a dab of healthy fat to keep you full for hours.
Brown bag it
Need a quick meal to take along in the car, bus, or train? Grab a stick of string cheese, a slice of whole-wheat bread, and 1 cup of seedless red grapes.
212 calories, 10 g protein, 28 g carbohydrate, 7 g fat, 17 g sugar, 3 g fiber
Blender bliss
Throw everything here into the blender and whip up a delicious, high-energy breakfast smoothie: one small banana, 1/2 cup frozen blueberries, 1 cup nonfat plain yogurt, 1/2 tablespoon honey, 1/2 tablespoon flaxseed oil.
357 calories, 15 g protein, 71 g carbohydrate, 7 g fat, 47 g sugar, 5 g fiber
Grab and go
On even the craziest mornings, there's still time to prime your body with this fast-and-healthy food: a pear or apple, a handful of almonds and seven low-fat Triscuits.
392 calories, 10 g protein, 54 g carbohydrate, 18 g fat, 18 g sugar, 12 g fiber
Desktop parfait
Not ready to eat at the crack of dawn? Take something for later. At home, alternate layers of low-fat vanilla yogurt (1 cup) with 1 cup sliced strawberries in a clear plastic container. Put 1/4 cup Grape-Nuts cereal or low-sugar granola in a baggie and sprinkle on top when you get to work.
253 calories, 10 g protein, 53 g carbohydrate, 1.5 g fat, 28 g sugar, 7 g fiber
Morning mini-meeting
Even if your meeting's casual enough to let you eat while you work, it's best to opt for quiet food. Try half a peanut butter sandwich on whole-wheat bread, a banana, and a half-pint carton of skim milk.
349 calories, 17 g protein, 50 g carbohydrate, 9 g fat, 28 g sugar, 6 g fiber
Before or after workout
This simple homemade trail mix will get you going: 1 cup Cheerios, 7 walnut halves, 2 tablespoons raisins, and a sliced medium apple.
317 calories, 5 g protein, 55 g carbohydrate, 11 g fat, 23 g sugar, 8 g fiber
Convenience stop
Even mini-marts and delis have some healthy, high-energy breakfast foods. Snag a low-fat yogurt, a small orange juice, and a single-serving box of whole-grain cereal.
316 calories, 11 g protein, 54 g carbohydrate, 2 g fat, 25 g sugar, 5 g fiber
The drive-through dash
Not a first choice, but better than nada. At Dunkin' Donuts, get half of a wheat bagel, a small OJ and a half-pint of 1% milk.
343 calories, 18 g protein, 70 g carbohydrate, 5 g fat, 24 g sugar, 2 g fiber
Slow Sundays
At last, there's time to savor the day—and the meal. Start with half a grapefruit. Scramble a large egg with some sauteed veggies and crumbled turkey sausage. Serve with a slice of whole-wheat toast. Relax and enjoy.
355 calories, 19 g protein, 39 g carbohydrate, 12 g fat, 12 g sugars, 6 g fiber
