What if I don’t have time for breakfast?
Many teens think that they don’t have enough time in the morning to make and eat a meal. If you’re running short on time, remember that any breakfast is better than no breakfast at all. You can plan ahead by having breakfast foods on hand that you can eat on the run, such as granola bars, fruit, yogurt smoothies, small cartons of milk or soy milk, small boxes of cereal, and trail mix.
Here are some breakfast ideas that you can pack up the night before, keep in the fridge, and grab on the way out the door.
- 6oz low-fat yogurt cup with a granola bar
- Peanut butter and jelly sandwich on whole wheat bread
- Granola bar with a piece of fruit and carton of low-fat milk
- 4oz low-fat cottage cheese cup with a piece of fruit
- Yogurt smoothie with a granola bar
- English muffin with 1 tablespoon peanut butter and a carton of low-fat milk
- One serving of whole grain cereal (in a to-go container), milk and a piece of fruit
Breakfast Recipes
Banana Nut Smoothie
Ingredients:
1 ripe bananas, peeled
1 cup pineapple juice
1 tablespoons creamy peanut butter
1 tablespoons low-fat plain yogurt
3/4 teaspoon vanilla extract
3 ice cubes
Nutmeg
Preparation:
- Combine all ingredients except nutmeg in blender.
- Cover and mix on high until smooth.
- Sprinkle with nutmeg.
- Serve Immediately.
Scrambled Egg & Tomato Sandwich
Ingredients:
2 slices whole grain bread
½ teaspoon butter
1 clove garlic, peeled & finely chopped
2 tablespoons parsley, finely chopped
1/8 teaspoon hot red pepper flakes
½ cup egg substitute (or 2 eggs)
1 large tomato, cored and finely diced
1/8 teaspoon salt & pepper
6 fresh basil leaves
¼ cup shredded low-fat cheddar cheese
Preparation:
- Place butter into medium saucepan over low-heat.
- When the butter melts, add garlic, parsley & hot pepper flakes. Cook for 2-3 minutes.
- Add eggs and stir slowly over low heat until the mixture starts to form small curds. Gently fold in tomatoes and add salt and pepper.
- Lightly toast slices of bread in toaster and arrange egg mixture onto toasted bread.
- Top with basil leaves and sprinkle with cheese.
- Serve immediately.
Golden Apple Oatmeal
Ingredients
1 Golden Delicious apple, diced
1/3 cup apple juice
1/3 cup water
Pinch of cinnamon
Pinch of nutmeg
1/3 cup quick-cook oats, uncooked
Preparation:
- Combine apples, juice, water, cinnamon and nutmeg in a saucepan and bring to a boil.
- Stir in oats, cook for 1 minute.
- Cover and let stand for several minutes before serving.

