Have a Plant: Fruits & Veggies for Better Health
7 Healthy Breakfast or Brunc 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).

Things to Remember …
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 teaspoons cream cheese spread, nonfat

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 tablespoon cream cheese spread, nonfat

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
1 tablespoon peanut butter

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.

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