- Fruit and Cheese – Grab an apple or a banana, wrap 1 to 2 ounces of Cheddar in plastic, and toss ¼ cup of fiber- and protein-rich walnuts into a resealable plastic bag.
- Peanut Butter Waffle or Bagel – Instead of a waffle with syrup and loads of sugar, spread with 2 tbsp. of peanut butter for some protein. You can also add some raisins, or chia seeds for more fiber.
- Plain Doughnut With Chocolate Milk –A plain cake-style doughnut is usually a better choice than a bakery muffin. At Dunkin’ Donuts, for instance, an old-fashioned doughnut has 280 calories, while a corn muffin has 510 calories. Add fiber by eating ¼ cup of almonds or dried fruit. Instead of coffee, try 8 ounces of low-fat chocolate milk.
- Egg McMuffin – Yes, you read that right. If you must eat fast food in the morning, get an Egg McMuffin at McDonald’s. At 300 calories, it’s not an outrageous meal. Plus it has a good amount of lean protein from the egg and the Canadian bacon. (To take off a few calories, remove the top half of the muffin and grab an orange too.
- Cereal “Sundae” – Have A bowl of fiber-rich bran flakes (about 1½ cups) with 8 ounces of low-fat milk. Make it a to go breakfast by replacing the milk with lemon or vanilla yogurt and mixing it in a to-go container. Increase the fiber and vitamins by adding ¼ cup of nuts or blueberries.
- Strawberry Shake– Mix one packet of vanilla or strawberry instant-breakfast powder (look for the no-sugar-added kind, such as Carnation) and 1 cup of low-fat strawberry milk or soy milk. (If you have time, use a blender to add strawberries or a frozen banana, for some extra fiber.)
- Morning Pizza (this one is my favorite!) -Take a slice of crusty bread, spread it with 3 tablespoons of low-fat ricotta, and add tomatoes. Finish with a drizzle of olive oil (about 1 teaspoon) and a little salt and pepper. I broil mine for a few minutes as well.
- Energy Bars If you are ever substituting a meal for an energy bar, you want to try and have one with at least 3 to 5 grams of fiber and 10 grams of protein. (I use Odwalla or Kashi GoLean)
- Huevos Rancheros – Even though egg is high is protein it has no fiber or carbs. So…take a hard boiled egg, slice it and roll it
One of the most portable proteins is a hard-cooked egg, but it has no fiber or carbohydrates. So slice it, then roll it in an 8-inch whole-wheat tortilla with a piece of Canadian bacon or lean ham a ½ slice of cheese. (My brother n law adds a tbsp of salsa on his and claims it’s really good.) I prefer not to try it with the salsa.
- Fruit Smoothie to Go – Blend fruit and yogurt and then drink it in the car. A side option is a small bag of finger foods, such as a mixture of granola and grapes.
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