We know that as you rush out the door for a hectic day, the last thing on your mind is cooking up a full meal, but did you know eating breakfast will do more than energize you for your busy schedule? According to a study by the National Weight Control Registry, it can help maintain your weight, too. Let us help you make a balanced and quick breakfast before you go!
Balanced Breakfast
To make it easy for you to build a balanced morning treat, Jennifer Patzkowsky, a registered dietitian nutritionist and Publix corporate dietitian, put together this chart with suggestions. Simply select 2–3 out of the 5 food groups and voila!*
Protein |
Dairy |
Grains |
Fruit |
Vegetables |
|---|---|---|---|---|
| Eggs | Low-fat string cheese |
Whole wheat bread |
Banana | Diced peppers and onions |
| Protein powder |
Low-fat smoothie drink |
Frozen whole wheat waffles |
Berries | Mushrooms |
| Nut Butter |
Low-fat yogurt |
Oats | Apple slices |
Spinach |
| Lean sliced lunch meat |
Low-fat milk or milk alternative |
Whole grain, low sugar cereal |
Dried fruit (with no added sugar) |
Diced tomatoes |
Quick Breakfast
We know how important on-the-go breakfast is for your busy schedule, so we compiled a list of ideas that will help get you through your day without hurting your waistline.
- Mini Breakfast Casserole: Prep your breakfast ahead of time. Whisk eggs, chopped veggies, and shredded low-fat cheese together, then pour into a muffin tin to bake! Add fruit to complete your meal.
- Pure Parfait: In a container, layer low-fat Greek yogurt, fresh fruit, flax, chia or hemp seeds, and granola or your favorite whole grain cereal for a refreshing morning.
- Breakfast Sandwich: If you like classic breakfast sandwiches, you can make your own! Toast a whole-grain English muffin, add low-fat cheese and sliced GreenWise lunchmeat before warming it in the microwave for a melted delight. Grab a piece of fruit and you’re good to go!
- Overnight Apple Berry Oats: Adding fiber to your breakfast can help curb your appetite. Try this Aprons recipe for overnight oats
! - Simple Smoothie: Choose a liquid such as low-fat milk or milk alternative, add spinach and protein powder (if desired), and blend with your favorite frozen or fresh fruit! Add a little something extra with chia, flax, or hemp seeds. Some recipes to try are our Peach Mango Protein Smoothie and Berry PB Protein Smoothie
These are just a few options to help you add breakfast to your daily routine. For more ideas, check out our post about on-the-go breakfasts. Let us know what your breakfast go-to’s are in the comments below.
*Food quantities vary by individual dietary needs. For reference, check out the USDA’s SuperTracker at MyPlate.gov.
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