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Smoked Salmon Crackers
Spread 2 tbsp hummus on 2 large Wasa whole grain crackers. Add 1 small tomato, sliced, 1 small cucumber, sliced, and 3 oz smoked salmon on top. Sprinkle with a pinch of pepper and a little lemon juice.
268 calories, 7 g fat, 7 g fiber, 23 g protein
"Packaged smoked salmon is a high-quality protein and rich in omega-3 heart-healthy breakfast fats. Tomatoes contain vitamin C and lycopene, and cucumbers supply some potassium. It's a quick meal with lots of nutritional perks and no added sugar." —Wendy Bazilian, DrPH, RD, author of Eat Clean, Stay Lean
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Green and Blue Smoothie
Toss 1 cup fresh or frozen blueberries, 1/2 cup kefir or low-fat plain yogurt, 1/2 cup chopped or baby kale, 1/8 cup mint leaves, 1/2 banana, 1/8 cup pumpkin seeds and 2 ice cubes into a high-speed blender. Add cold water to reach desired texture.
320 calories, 13 g fat, 7 g fiber, 11 g protein
"It's really important to have protein, fat and minerals in the morning to help you wake up and think clearly. Seeds are a terrific source of all three. Kale is also nutrient-dense, with magnesium, vitamin C and folate, and berries have disease-fighting antioxidants." —Drew Ramsey, MD, assistant clinical professor of psychiatry at Columbia University and author of Eat Complete
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Combine 1⁄2 cup rolled oats (not instant), 1⁄4 cup plain low-fat yogurt or kefir and 1⁄4 cup water, put in an insulated mug and refrigerate overnight. In the a.m., add 1⁄4 cup shredded unsweetened coconut, 1⁄4 cup dried cherries and a pinch of nutmeg. Enjoy cold.
317 calories, 10 g fat, 6 g fiber, 10 g protein
"You'll consume a good mix of protein, healthy fats, complex carbs and antioxidants. Oatmeal also assists the brain in producing the feel-good chemical serotonin, which keeps you happy throughout the day." —Keri Glassman, RD, founder of nutritiouslife.com and author of The New You (and Improved!) Diet
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Veggie Egg Scramble
Scramble 1 egg, 2 egg whites, 1⁄2 cup veggies like broccoli or zucchini and 1⁄4 cup Swiss or mozzarella cheese and cook in a skillet over low heat. Serve with 1 cup milk and 1 cup strawberries or other berries on the side.
371 calories, 12 g fat, 5 g fiber, 39 g protein
"Eggs provide a complete protein, which leaves you satisfied through the morning and may keep you from snacking on junk food later on. A scramble is a great way to get greens too. I make this dish at night, as I'm packing lunches, and reheat in the microwave when I wake up." —Tanya Altmann, MD, California-based pediatrician and author of Mommy Calls
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Egg, English Muffin, Nut Butter and Fruit
Grab 1 hard-boiled egg, made the night before. Spread 1 tbsp peanut or almond butter on 1 whole wheat English muffin, halved. And finish it off with 1 kiwi, apple or pear.
371 calories, 14 g fat, 10 g fiber, 16 g protein
"The combination of fiber and protein supplies staying power and satiety. Plus eggs are a top source of choline, an important nutrient for memory and learning." —Susan Mitchell, PhD, RDN, Family Circle Health Advisory Board member
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Chia Seed Pudding
Whisk 1⁄4 cup white chia seeds, 1 to 1 1⁄2 cups unsweetened almond or coconut milk, 1⁄2 tsp vanilla and 1 tbsp honey. Refrigerate overnight in a covered container. In the morning, add 1 banana, sliced.
353 calories, 13 g fat, 4 g fiber, 9 g protein
"Protein from the chia seeds and milk stabilizes blood sugar levels while helping boost concentration and energy. Omega-3s in the seeds are also great for heart and brain health." —Tasneem Bhatia, MD, author of What Doctors Eat
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Avocado and Egg Toast
Mash 1/3 avocado and mix with 1⁄2 tsp olive oil and 1⁄2 tsp balsamic vinegar. Spread the avocado mixture on 1 slice 100% whole-grain bread. Top with 2 eggs, cooked sunny-side up.
348 calories, 25 g fat, 7 g fiber, 15 g protein
"This meal is a good balance of complex carbohydrates, fiber and healthy fat. It's also packed with protein—a key nutrient for breakfast that keeps weight under control and helps muscles recover after an early morning workout." —Alissa Rumsey, RD, certified strength and conditioning specialist and spokesperson for the Academy of Nutrition and Dietetics