Medically reviewed in September 2021
Morning madness can make you feel like food is a luxury you can't afford. But slowing down for a meal can have big benefits. Eating the right breakfast can help control cravings and keep you from overeating later.
If you need something to eat for almost anywhere, try fueling up with these nine high-energy breakfasts. They have lots of fiber to control cravings, protein to trim appetite and a dab of healthy fat to keep you full for hours.
Brown bag
What to take along for the car, bus or train: 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 first thing? 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 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 eat while you work, think quiet food: 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, seven 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 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.
355 calories, 19 g protein, 39 g carbohydrate, 12 g fat, 12 g sugars, 6 g fiber
