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Rise & Dine: Healthy Breakfast Options

In a recent study, people who ate 22% to 25% of their calories early in the day gained less weight than those who had little or nothing in the a.m. Pair one of these options with fruit and a skim latte for a satisfying breakfast.

By Caren Oppenheim

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Lean Pockets Applewood Bacon Egg & Low-Fat Cheese
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Lean Pockets Applewood Bacon, Egg & Low-Fat Cheese

260 calories, 9g fat, 3g fiber, 11g protein

"It was so fast and easy to prepare—just two minutes in the microwave."
—Susan Hennessey, assistant photo editor

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Van's Natural Foods Lite Waffles

140 calories, 2g fat, 6g fiber, 3g protein

"Two waffles (the serving size) were very filling and got me through the morning."
—Nicole Zigmont, assistant designer

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Smart Ones Breakfast Quesadilla

230 calories, 7g fat, 6g fiber, 12g protein

"There were lots of vegetables, which added texture and made it a substantial breakfast."
—Heather Eng, web editor

Research shows that having a high-protein breakfast will reduce hunger throughout the day.

Originally published in the September 2011 issue of Family Circle magazine.

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