7 Healthy Breakfast Ideas
Has your New Year’s resolution to eat more fruits and vegetables fallen by the wayside? Jump back on the bandwagon with a week’s worth of healthy breakfast or brunch ideas to help you eat better and work towards your goals.
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 |  |
Banana Waldorf, Toast
1 serving Banana Waldorf 1 slice whole-wheat bread, toasted 2 cups (16oz) water |
|
345 Calories |
The Breakdown
| Total Calories: 345 | ||
| % Fat: 12% % Saturated Fat: 2% % Carbohydrate: 76% % Protein: 17% |
Sodium: 357mg Cholesterol: 5 mg Fiber: 6 g Vitamin A: 1% Vitamin C: 15% Calcium: 35% |
Grains: 1 ounce Vegetables: 0 cups Fruits: 1 ¼ cups Milk: ¾ cup Meat and Beans: ½ ounce |
| Meal | |
Ingredients | |
Calories/Serving |
| Breakfast #2 | |
Red & Yellow Bell Pepper Omelet, Bagel, Grapes, Orange Juice
1 serving Red & Yellow Bell Pepper Omelet ½ whole-wheat bagel, toasted 1 cup grapes 1 cup (8oz) orange juice |
|
378 Calories |
The Breakdown
| Total Calories: 378 | ||
| % Fat: 11% % Saturated Fat: 3% % Carbohydrate: 72% % Protein: 21% |
Sodium: 542 mg Cholesterol: 4 mg Fiber: 8 g Vitamin A: 16% Vitamin C: 358% Calcium: 14% |
Grains: 2 ounces Vegetables: 1 cup Fruits: 1 cup Milk: 0 cups Meat and Beans: 1 ½ ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Breakfast #3 | |
Muesli
1 serving Muesli 2 cups (16oz) water |
|
330 Calories |
The Breakdown
| Total Calories: 330 | ||
| % Fat: 18% % Saturated Fat: 3% % Carbohydrate: 79% % Protein: 11% |
Sodium: 50 mg Cholesterol: 5 mg Fiber: 8 g Vitamin A: 10% Vitamin C: 31% Calcium: 18% |
Grains: ½ ounce Vegetables: 0 cups Fruits: 2 cups Milk: ½ cup Meat and Beans: ½ ounce |
| Meal | |
Ingredients | |
Calories/Serving |
| Breakfast #4 | |
Avocado Melon Breakfast Smoothie, Granola Bar
1 serving Avocado Melon Breakfast Smoothie 1 whole-grain granola bar, lowfat |
|
415 Calories |
The Breakdown
| Total Calories: 415 | ||
| % Fat: 26% % Saturated Fat: 4% % Carbohydrate: 64% % Protein: 14% |
Sodium: 231 mg Cholesterol: 5 mg Fiber: 7 g Vitamin A: 13% Vitamin C: 52% Calcium: 43% |
Grains: ½ ounce Vegetables: ½ cup Fruits: 1 cup Milk: 1 cup Meat and Beans: 0 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Breakfast #5 | |
Super Yogurt
1 serving Super Yogurt 1 cup (8oz) water |
|
383 Calories |
The Breakdown
| Total Calories: 383 | ||
| % Fat: 20% % Saturated Fat: 3% % Carbohydrate: 59% % Protein: 24% |
Sodium: 198 mg Cholesterol: 6 mg Fiber: 6 g Vitamin A: 6% Vitamin C: 17% Calcium: 57% |
Grains: ½ ounce Vegetables: 0 cups Fruits: 1 cup Milk: 1 cup Meat and Beans: ½ ounce |
| Meal | |
Ingredients | |
Calories/Serving |
| Breakfast #6 | |
Sweet Blueberry Quesadillas
1 serving Sweet Blueberry Quesadillas 1 cup (8oz) milk, nonfat |
|
403 Calories |
The Breakdown
| Total Calories: 403 | ||
| % Fat: 22% % Saturated Fat: 8% % Carbohydrate: 57% % Protein: 21% |
Sodium: 673 mg Cholesterol: 22 mg Fiber: 4 g Vitamin A: 29% Vitamin C: 4% Calcium: 56% |
Grains: 1 ½ ounces Vegetables: 0 cups Fruits: ½ cup Milk: 1 ½ cups Meat and Beans: 0 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Breakfast #7 | |
Banana Breakfast Smoothie, Peanut Butter Toast
1 serving Banana Breakfast Smoothie 1 slice whole-wheat bread, toasted |
|
409 Calories |
The Breakdown
| Total Calories: 409 | ||
| % Fat: 17% % Saturated Fat: 4% % Carbohydrate: 64% % Protein: 23% |
Sodium: 401 mg Cholesterol: 6 mg Fiber: 7 g Vitamin A: 7% Vitamin C: 49% Calcium: 58% |
Grains: 1 ounce Vegetables: 0 cups Fruits: 1 cup Milk: 1 ¼ cups Meat and Beans: 1 ounce |
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.
Back to Menu
Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables
