Breakfast & Snack Ideas

If you are feeling rushed in the morning to eat breakfast, you can still make breakfast convenient and fuel your brain! Here are some examples of convenient breakfasts: Remember to always have protein with your meals (Aim for 20 grams)

  • 8 oz. skim milk, a banana and 1 Kind Bar (aim for a bar with at least 7g of protein, less than 8g of sugar and more than 3g of fiber)
  • 1 low-fat cheese stick, mini whole wheat bagel, one piece of fruit
  • Hard boiled egg (cook the night before), 1 slice 100% whole grain bread and a 6 oz. can of tomato juice
  • 6 oz. plain Greek yogurt with added granola or fruit

If you are craving a snack at night, have a snack 1 hour to 30 minutes before you need to relax or before going to bed. Limit the snack to 150-200 calories.

Examples include:

  • 3-4 cups of air-popped popcorn (lightly salted) with sprinkled cheese
  • 2 slices of cinnamon raisin bread with 1 tbsp. peanut butter/almond butter
  • 100% whole wheat English muffin with 2 tsp. jam or peanut butter
  • 5 graham crackers + 10 almonds
  • 9 triscuits + 10 peanuts
  • 1 thin slice of angel food cake topped with 1/4 cup berries


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