Advertisement

9 High-Energy Ways to Start the Day

9 High-Energy Ways to Start the Day

Morning madness can make you feel like food is a time-luxury you can't afford, but slowing down for breakfast can have big benefits. Eating the right breakfast can help control cravings and keep you from over-eating later. 

If you need something to eat for almost anywhere, try fueling up with these 9 breakfasts -- they've got 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 a 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 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 options. 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 (they're huge), 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

Find out how your breakfast measures up.

Live Longer with This Little-Known Nutrient
Live Longer with This Little-Known Nutrient
If there were one amazing nutrient that had the power to reduce your mortality risk by more than one-third, you'd be sure to get plenty of it, wouldn'...
Read More
Can my diet affect my sleep?
Dr. Michael Breus, PhDDr. Michael Breus, PhD
Your diet can indeed affect your sleep; what you eat at night can help you fall asleep by increasing...
More Answers
Slim Down Your Meal: Cooking Swaps to Try Tonight
Slim Down Your Meal: Cooking Swaps to Try TonightSlim Down Your Meal: Cooking Swaps to Try TonightSlim Down Your Meal: Cooking Swaps to Try TonightSlim Down Your Meal: Cooking Swaps to Try Tonight
There’s some good news—you don’t have to forgo your favorite foods to shed pounds.
Start Slideshow
Settling the Carb Debate Once and for All
Settling the Carb Debate Once and for All