We’ve all heard that breakfast is the most important meal of the day, and it’s true! Here are 8 steps to a better breakfast:

  1. Timing. Timing is key when it comes to eating your first meal of the day. I always recommend to eat breakfast within the first two hours of waking up to jumpstart your metabolism, help with weight maintenance and even weight loss. Eating a healthy breakfast each day can improve eating habits, positively influence food choices throughout the day, and help decrease ravenous snacking in the evening.


Spring Veggie Frittata


  1. Balance. By including at least 3 food groups at breakfast (and any meal at that) you have a better chance of having a more balanced meal. By using the 3 food group outline, it’s easy to ensure you are consuming a balanced and energizing meal to fuel your body until lunch. A great example would be scrambled eggs, fresh fruit and yogurt. Choose lean proteins, whole grains, lowfat or nonfat dairy as well as fruits and vegetables to make up your balanced breakfast. In addition to helping your waistline, you can improve your cholesterol levels too. Keep reading to learn more about this! Click here to read about food groups and balanced eats!


Lemon Poppyseed Pancakes with Zucchini


  1. Set Yourself Up For Success. Being unprepared is a common reason for either not eating breakfast or choosing a bad option, such as fast food, which is loaded with calories and unhealthy fat. Meal planning is a great solution to this problem! If you aren’t experienced with meal planning, start slow by planning out your breakfast for the week. This will then give you a blueprint of what food items to have on hand, and what recipes to prepare ahead of time so that you set yourself up for success. Here is an example of a weekly breakfast menu:





Eggs, whole wheat toast, strawberries


Peaches n’ Cream Muesli


Peaches n’ Cream Muesli



Peaches n’ Cream Muesli


Berry Nana Smoothie, english muffin with peanut butter


Spiced Pear Quesadilla, with extra pear on the side


Lemon Poppy Seed Pancakes, melon, turkey sausage


  1. On-The-Go. Hard boiled eggs, yogurt cups, granola bars, cheese sticks, overnight oats/muesli, and smoothies are all great options for breakfast on-the-go. Mornings can be hectic and sometimes the last thing on your mind is eating. Package up cubed cheese, nuts, and dried fruit in a tupperware for a simple, easy, on-the-go meal. Muesli is a great option, simple to prepare, and can be customized in a ton of different ways. Hard boiled eggs, yogurt and fresh fruit, like apples and bananas, are super simple to grab and go. Everything is already in its own ‘container’ if you will, the egg shell and natural skin of the fruit, making cleanup easy. If you have a couple minutes to spare in the morning for breakfast prep try an english muffin with peanut butter with fresh apple slices on top or a quick ‘Blink & It’s Ready’ Breakfast Sandwich (recipe below!)


Berry-Nana Smoothie



  1. Morning Java. Coffee is amazing (obviously!) because it perks us up and gets us ready to face whatever the day may bring. Coffee is naturally very low in calories, but that can quickly change with what is added to it. Be careful with the amount of sugar, cream, and flavored creamers you are adding to your morning java. Added calories in the form of simple carbohydrates and saturated fat can add up quickly. If nonfat or low-fat milk isn’t cutting it for you, be sure to turn your creamer bottle around and look over the nutrition facts label and the ingredient list. Avoid products that contain partially hydrogenated oils, also known as trans fat. Also, compare products and choose items with less sugar and fat (and note the portion, which is typically 1 tablespoon). Your waistline and heart will thank you! When it comes to sweeteners, try throwing a teaspoon measure into your sugar bowl to help with portion control.


Peaches n’ Cream Muesli


  1. Cereal Selection. More fiber, less sugar. These are the two keys to choosing a better breakfast cereal. Bright colored boxes, fun characters and dessert flavors cover the shelves in the cereal isle, and it can be difficult to find the best option for your family. Striving to lower your cholesterol? Look for cereals that have at least 3 grams soluble fiber. Hot cereals, like oatmeal, are a great option at breakfast. Oatmeal is not only heart healthy but is a whole grain. Aim to make half of your grains whole each day.


Simple Cranberry Oats


  1. Don’t Like Traditional Breakfast Foods. That’s okay! A healthy balanced breakfast can be made up of any variety of lean proteins, whole grains, fruits, vegetables and dairy products. Leftovers, soups, salads and sandwiches would all work perfectly. Don’t let your distaste for traditional breakfast foods shy you away from getting in the most important meal of the day. Eggs and pancakes aren’t the only foods that will kick start your metabolism, so eat up!


Creamy Spiced Pear Quesadilla



‘Blink & It’s Ready’ Breakfast Sandwich

by Caitilin Perez, RDN

7 Steps to a Better Breakfast (+7 delicious breakfast recipes)




1 light english muffin

1 large egg

1 tbsp skim milk

1 tbsp shredded cheese, any

1 tbsp salsa

1 turkey sausage patty



1) Split and toast english muffin.

2) Whisk egg, milk and cheese in a mug. Microwave for 60 seconds.

3) Place sausage onto a paper towel. Put in microwave with mug and cook for another 30 seconds.

4) Spoon salsa onto english muffin, add egg and sausage. Enjoy!



Pack an apple, banana or pear for on-the-go!



Calories: 260

Fat (g): 10

Sodium (mg): 540

Protein (g): 19

Carbs (g): 28