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 Information Per Serving

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 Information Per Serving

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 Information Per Serving

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 Information Per Serving

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 Information Per Serving

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