Cereal with milk is the de-facto American breakfast in a majority of households. it’s easy to prepare, fast, and, combined with milk, provides a supposedly nutritious start to the day. However, most cereals tend to be high in added sugars (3 teaspoons per serving) and overly processed. Even with milk, the protein count is relatively low (5 grams). Which means you won’t stay satisfied for long.

Here is a short list of healthy alternatives that balance protein, carbs, and healthy fats:

  1. Whole Wheat Toast with Peanut butter and Jelly / fruit – a single slice of bread with one tablespoon of peanut butter and half a banana (diced) will cost you less than 200 calories, providing 9 grams of protein, healthy fats, and 6 grams of fiber.
  2. Plain yogurt with berries / granola – a 6 ounce plain yogurt with half a cup of blueberries will power your morning with 14-20 grams of protein, gut healthy probiotics, and a multitude of antioxidants. All for just 180 calories.
  3. Hard boiled egg – one of the best value meals – at just $0.15 – a single egg has 6 grams of high quality protein for just 70 calories. Prepare a batch in advance and store in your fridge. Add a few slices of red bell pepper for extra flavor and nutrients.
  4. Whole wheat bread with cottage cheese and cherry tomatoes – a simple pleasure that takes less than a minute from fridge to plate. With approximately100 calories per slice with one tablespoon of cheese and 5 tomatoes, you’ll get 8 grams of protein and 3 grams of fiber.
  5. Home made trail mix – combine your favorite nuts and dried fruit for a combination of fats protein and sweet that can be eaten on the go. You can prepare a large batch in advance and portion it out into individual ziploc bags.

What does your breakfast look like?