1. Overnight Oats
For one serving: Stir 1/3 cup old fashioned oats with ¼ teaspoon ground cinnamon and 1 teaspoon chia seeds together in the bottom of a jar. Top with 2/3 cup milk or non-dairy alternatitive. Stir and cover with a lid and refrigerate overnight. The next morning, give everything a stir and top with chopped nuts, fruit etc. Enjoy warm or cold.
2. Steel Cut Oatmeal
For one serving: Combine ¼ cup oats in a deep, microwave-safe bowl with ½ cup water and a pinch of salt. Microwave on high heat for 3-5 minutes, stirring at each 1 minute interval. Stir in ¼ teaspoon ground cinnamon and ½-1 teaspoon sweetener of your choice (honey, maple syrup, brown sugar, etc). Cover and let sit for 2 minutes. Top with chopped nuts or fruit and enjoy.
3. Mixed nuts and dried fruit
For one serving: Enjoy a 1 ounce serving (24 almonds, 35 peanuts, 14 walnut halves, 18 cashews, etc) of nuts of your choice with ¼ cup dried fruit. Note: Buy unsweetened, dried fruit.
4. Scrambled Eggs and Toast
For one serving: In a bowl, whisk 2 large eggs with 1 tablespoon milk, then pour into a small non-stick pan and cook for one minute. Do not stir. Using a spatula, gently fold and lift the egg mixture, allowing the uncooked portions to flow under and cook. Cook for 3-4 minutes or until eggs are cooked, but still moist. Serve eggs with 2 slices of whole grain toast. Top eggs with a little shredded cheese, salsa or even last night’s leftover veggies!
5. English Muffin Egg Sandwich
For one serving: In a bowl, whisk 2 large eggs with 1 tablespoon milk, then pour into a small non-stick pan and cook for one minute. Do not stir. Using a spatula, gently fold and lift the egg mixture, allowing the uncooked portions to flow under and cook. Cook for 3-4 minutes or until eggs are cooked, but still moist. Serve eggs on a toasted, whole wheat English muffin. Garnish with a little avocado, hot sauce or any veggies kickin’ in your fridge.
6. Whole Grain Waffles and PB or AB
For one serving: Toast two whole grain waffles then top with 1 tablespoon natural peanut butter or almond butter. Garnish with fruit of your choice.
7. Fruit and Veggie Smoothie
For one serving: Place the 1 peeled, medium banana in a blender along with 1 cup spinach, ½ cup low-fat plain Greek yogurt (or other plain yogurt of your choice), ½ cup nonfat milk (or milk alternative), 6 frozen strawberries and 1 tablespoon flaxseeds seeds. Puree until smooth. (Note: For an extra-cold smoothie, add a small handful of ice to the blender before pureeing.)
8. Sliced Apple and Peanut Butter
For one serving: You guessed it! Slice up one apple that top slices with peanut butter (1 tablespoon).
9. Whole Grain Tortilla And Beans
For one serving: Place one, 6-inch whole wheat or whole grain tortilla on a microwave-safe plate. Top it with ¼ cup black beans (or other bean of your choice) and 2 tablespoons of salsa. Cover and microwave on medium heat for 45 seconds. Remove and top with shredded lettuce or other veggies.
10. Whole Grain Cereal and Milk
For one serving: Place 1 cup of whole grain cereal (one with <5g sugar per serving) in a bowl and top with 1 cup milk or milk alternative. Optional: add fruit to your bowl!
11. Hard Boiled Egg and Arugula On Toast
For one serving: Slice up one hard-boiled egg and place on a piece of toasted, whole grain bread. Top with ½ cup baby arugula and a spritz of lemon juice. Note: To hard-boil eggs – place 4-5 eggs in the bottom of a 2 or 3 quart pan. Cover the eggs with water by 1 inch. Bring to a boil over medium heat. Once water begins to boil, take eggs off the heat and cover the pan with a lid. Let stand for 12 minutes, then drain water and run under cold water. Peel and enjoy.
12. Yogurt and Fruit
For one serving: Enjoy a 5.3 ounce plain yogurt topped with 1 cup chopped fruit or 1 cup berries. Note: Try it with fresh, frozen or even canned fruit!
13. Whole Grain or Sprouted Toast with PB/AB
For one serving: Toast 2 pieces of whole grain or sprouted toast with 1 tablespoon natural peanut butter. Top with fresh fruit.
14. Cottage Cheese and Fruit
For one serving: Enjoy ½ cup 2% cottage cheese with 1 cup sliced, canned peaches topped with 1 tablespoon chia seeds. Note: Substitute any fruit for the peaches, fresh, canned or frozen.
15. 2 Egg Omelet with Veggies
For one serving: In a small mixing bowl, whisk together two large eggs. Season with a little bit of salt and cracked black pepper. Heat 1 teaspoon olive oil in a 6 to 8-inch non-stick set over medium heat. Pour in eggs, pushing cooked portions toward the middle of the pan with a silicone spatula, turning the pan so that the uncooked egg mixture moves to the outside (the goal here is to get the egg cooked). Once all of the egg is cooked and no longer runny, add ¼ cup of your favorite veggies to one half of the omelet. Fold the omelet in half, and slide onto a plate.
16. Granola and Yogurt
For one serving: Enjoy a 5.3 ounce plain yogurt topped with ¼ cup granola. Note: For more nutrition, add some fruit such as sliced banana or pomegranate arils.
17. Avocado & English Muffin
For one serving: Toast 1 whole grain English muffin. Smash and spread ¼ avocado between the two slices. Top with a sprinkle of salt and pepper and veggies of your choice, or even an egg! (I love pickled onions and a fried egg!)
18. Veggie Sticks and Hummus
For one serving: 1 cup vegetables, cut into sticks or rounds or florets (carrots, celery, peppers, cucumbers, broccoli, cauliflower, etc) serve with ¼ cup hummus of your choice.