5-minute breakfasts for busy mornings

Are you squeezed for time in the morning? While there’s nothing wrong with an on-the-go breakfast, it’s worth carving out a couple minutes each morning to make a wholesome meal.

Start small, by going to bed 10 minutes earlier and setting your alarm clock 10 minutes earlier. Then you can whip up a 5-minute breakfast and have time to eat it. Here are five ideas — one for each day of the workweek.

Morning egg & protein plate

Makes 1 serving | Prep: 5 min

Ingredients

• 1 hard-boiled egg
• 2 cheddar cheese cubes, 1-inch each
• 2 rye crispbread crackers
• ½ cup grapes

Preparation

• Arrange all ingredients on a plate.

Nutrition 

Calories: 273 | total fat: 16 g | saturated fat: 9 g | sodium: 304 mg | cholesterol: 199 mg | total carbohydrates: 18 g | fiber: 2 g | sugars: 8 g | protein: 15 g | potassium: 151 mg

Smoked salmon on rye

Makes 1 serving | Prep: 5 min

Ingredients

• 2 Tbsp ⅓-less-fat cream cheese
• 1 slice rye bread
• 1 oz Nova lox (lower-sodium smoked salmon)
• 2 Tbsp chopped fresh chives

Preparation

• Spread cream cheese on slice of rye bread. Top with smoked salmon and chives.

Nutrition 

Calories: 160 | total fat: 7 g | saturated fat: 3 g | sodium: 450 mg | cholesterol: 23 g | total carbohydrates: 15 g | fiber: 2 g | sugars: 3 g | protein: 10 g | potassium: 71 mg

Blue-green smoothie

Makes 1 serving | Prep: 5 min

Ingredients

• 8 oz unsweetened vanilla almond milk
• 1 cup plain nonfat Greek yogurt or cottage cheese
• 1 cup frozen blueberries
• 2 cups baby spinach
• 1 Tbsp honey
• 8 almonds

Preparation

• In a blender, puree ingredients (except almonds) until smooth. Add ice for thicker consistency if desired. Serve almonds on the side.

Nutrition 

Calories: 396 | total fat: 10 g | saturated fat: 1 g | sodium: 298 mg | cholesterol: 12 mg | total carbohydrates: 51 g* | fiber: 8 g | sugars: 39 g | protein: 30 g | potassium: 322 mg

*Note: You may need to adjust carbohydrates, depending on your nutritional needs.

Pear & swiss quesadilla

Makes 1 serving | Prep: 5 min

Ingredients

• 1 8-inch whole-grain tortilla
• 1 pear, thinly sliced
• 2 slices reduced-fat Swiss cheese

Preparation

• Place pear slices and Swiss cheese on top of the tortilla, roll up, and microwave for 15-30 seconds, or until cheese melts.

Nutrition 

Calories: 386 | total fat: 9 g | saturated fat: 5 g | sodium: 418 mg | cholesterol: 20 mg | total carbohydrates: 56 g | fiber: 11 g | sugars: 20 g | protein: 22 g | potassium: 208 mg

Peanut butter & banana smoothie

Makes 1 serving | Prep: 5 min

Ingredients

• 10 oz skim milk or plain soy milk
• 1 Tbsp natural peanut butter
• 1 medium banana
• 2 cups baby spinach

Preparation

• In a blender, combine all ingredients and mix until smooth. Use 6 ice cubes for a thicker consistency.

Nutrition 

Calories: 320 | total fat: 9 g | saturated fat: 2 g | sodium: 270 mg | cholesterol: 6 mg | total carbohydrates: 48 g | fiber: 6 g | sugars: 32 g | protein: 17 g | potassium: 900 mg