5 Get Outside & Enjoy Summer Breakfast Ideas!
It’s here! Plan to enjoy the morning outside with these seasonal breakfast ideas! See Daily Recommendations for a Healthy, Balanced Diet
Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day.
Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast #1 |  |
Whole Wheat Avocado Toast, Pineapple Chunks 2 slices 100% whole wheat bread, toasted 1 ripe avocado, mashed (spread on each slice of toast, season with pinch of salt and pepper) ½ cup pineapple chunks, fresh or canned in juice 1 cup (8 oz) milk, nonfat |
|
405 Calories |
| Total Calories: 405 | ||
| % Fat: 37% % Saturated Fat: 3.3% % Carbohydrate: 53% % Protein: 16% |
Sodium: 340 mg Cholesterol: 5 mg Fiber: 4 g % Daily Value* Vitamin A: 12% Vitamin C: 58% Calcium: 31% |
Grains: 1.4 ounces Vegetables: 0 cups Fruits: 1.1 cups Milk: 1 cups Meat and Beans: 0 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Breakfast #2 | |
Eggy Veggie Boat 2 large eggs, scrambled ½ cup shredded potatoes (cook per package instructions) ½ cup frozen green peas, thawed 1 whole wheat taco boat, warmed (layer ingredients in warm taco boat) ½ cup (4 oz) orange juice 1 cup (8 oz) chamomile tea |
|
407 Calories |
| Total Calories: 407 | ||
| % Fat: 29% % Saturated Fat: 8% % Carbohydrate: 52% % Protein: 20% |
Sodium: 512 mg Cholesterol: 370 mg Fiber: 4 g % Daily Value* Vitamin A: 22.5% Vitamin C: 118% Calcium: 8% |
Grains: 6.7 ounces Vegetables: 1 cups Fruits: .5 cups Milk: 0 cups Meat and Beans: 2 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Breakfast #3 | |
Waffles & Strawberries, Turkey Sausage 2 whole wheat frozen waffles, toasted 1 cup sliced strawberries, fresh or thawed Top waffles with strawberries 2 turkey sausage links, cooked 1 cup (8 oz) milk, nonfat |
|
344 Calories |
| Total Calories: 344 | ||
| % Fat: 24% % Saturated Fat: 5% % Carbohydrate: 53% % Protein: 25% |
Sodium: 721.8 mg Cholesterol: 55.5 mg Fiber: 6 g % Daily Value* Vitamin A: 43% Vitamin C: 162% Calcium: 22.4% |
Grains: 1.68 ounces Vegetables: 0 cups Fruits: 1 cup Milk: 1 cup Meat and Beans: 2 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Breakfast #4 | |
Cucumber English Muffin 1 multi-grain English muffin, toasted 2 tbsp soy-based cream cheese 3 tbsp plain non-fat Greek yogurt ⅓ cucumber, peeled and sliced ⅛ tsp. dried dill ¼ tsp garlic powder Mix together cream cheese, yogurt and spices, spread on toasted muffin, arrange cucumber slices on top 1 cup (8 oz) 100% cranberry juice |
|
350 Calories |
| Total Calories: 350 | ||
| % Fat: 15% % Saturated Fat: 5% % Carbohydrate: 67% % Protein: 15% |
Sodium: 310 mg Cholesterol: 0 mg Fiber: 3 g % Daily Value* Vitamin A: 2% Vitamin C: 106% Calcium: 14% |
Grains: 1.62 ounces Vegetables: .77 cups Fruits: 1 cup Milk: .12 cup Meat and Beans: 0 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Breakfast #5 | |
Fruit & Nut Yogurt Sundae 5.3 oz plain non-fat Greek yogurt 1 medium banana, sliced ½ cup blueberries, fresh or thawed ¼ cup unsalted peanuts, chopped Top yogurt with fruit and peanuts 1 ½ cups (12 oz) water |
|
480 Calories |
| Total Calories: 480 | ||
| % Fat: 34% % Saturated Fat: 6% % Carbohydrate: 47% % Protein: 22% |
Sodium: 70 mg Cholesterol: 10 mg Fiber: 8 g % Daily Value* Vitamin A: 0% Vitamin C: 17.5% Calcium: 12% |
Grains: 0 ounces Vegetables: 0 cups Fruits: 1.34 cups Milk: .5 cup Meat and Beans: 2.6 ounces |
Visit ChooseMyPlate.gov to determine your daily calorie recommendation.
*Daily Value percentages are based on a daily 2,000 calorie recommendation. Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day. See Daily Recommendations for a Healthy, Balanced Diet
- Protein: 10-35%
- Carbohydrates: 45-65%
- Fats: 20-35%
- Saturated fat: <10% of calories
- Total fat: <35% of calories (unless naturally occurring)
- Cholesterol: <300 mg
- Sodium: <2,300 mg*
- Fiber: 28g/2,000 calories
- Water: 64 oz/day
*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
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