Breakfast Ideas

We created the following breakfast ideas you can use as a basis for your own nutrient-rich meals. Combined with a healthy lunch and dinner, they can help you meet the dietary guidelines set out by the USDA at MyPyramid.gov.

200-300 Calories

Trustworthy Traditional: Top 1 cup unsweetened cereal with 1/2 cup berries or a 6-inch banana and 1/2 cup low-fat or fat-free milk.

The Eye-Opener: Wrap 1/2 cup shredded low-fat mozzarella cheese, 1/2 cup roasted green and red pepper slices, and 2 teaspoons horseradish mustard inside 2 ounces deli-sliced lean roast beef. Enjoy with 1/2 cup orange juice.

300-400 Calories

Good-to-Go Breakfast Sandwich: Place 1 poached egg, 1 ounce Canadian bacon and 1 ounce low-fat or fat-free cheese between two toasted whole grain English muffin halves.

Power Pop-Up: Toast a 4-inch whole grain toaster waffle and top with 1 cup low-fat or fat-free yogurt and 1/2 cup mixed berries.

400-500 Calories

Living Well Lift-Off: Smooth 2 tablespoons peanut butter on a 3-inch toasted whole-grain bagel. Serve with 1/2 cup orange juice.

Rainbow Fruit Parfait: Layer 1 cup low-fat or fat-free yogurt with 1/2 cup blueberries, 1/2 cup sliced strawberries and 1/2 cup sliced kiwifruit. Sprinkle with 1/2 cup low-fat granola.

Tip: To find your calorie needs based on your age, gender and activity level, go to MyPyramid.gov.