Easy Breakfast for Busy People

Quick oats or other cooked whole grain

  Mix ½ cup plain quick oats + 1 cup water.
  Microwave 2-3 minutes.

    1.Choose one of these nuts or seeds:

• 6 dry-roasted unsalted almonds
• 10 unsalted peanuts
• 1 Tablespoon sunflower seeds

   2. Choose a milk:

   ½ cup skim milk, unsweetened soy milk, or unsweetened almond milk

   3.Choose one fruit:

• 1 Tablespoon raisins or dried cranberries
• ¼ cup fresh berries (blueberries, chopped strawberries)

Whole grain toast or tortilla Choose one:

 1-2 slices 100% whole wheat bread or 1 whole grain English muffin

 2 unsweetened rice cakes

 1-2 soft corn tortillas

  Choose one of these topping combinations

• 1-2 Tablespoons peanut or almond butter + ¼ apple sliced or 1 Tablespoon raisins (if your meal plan allows)
• 1-2 Tablespoons hummus + 1 sliced hardboiled egg + cucumber slices
• 1-2 Tablespoons avocado + 1 ounce low-fat cheese + salsa

Yogurt or cottage cheese Choose one:

  5-6 ounces fat free plain yogurt, regular or Greek style

  ¼ cup cottage cheese

  Choose one of these topping combinations

• Small sliced apple or ½ medium banana + 1 Tablespoon toasted sunflower seeds or 1 Tablespoon flax seeds
• ¾ cup fresh berries or 1 Tablespoon fruit spread or jam (if your meal plan allows) + 6 almonds chopped
• 2 Tablespoons lowfat granola + 1 Tablespoon shredded coconut