1. Start with a whole grain and make it about 1/4 of the meal. 

Ex: whole grain or whole wheat bread, tortilla, wrap, waffle, english muffin; oats; quinoa

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2. Pick a protein make it about 1/4 of the meal. 

Ex: Eggs, Greek yogurt, protein powder, tofu

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3. Add fruits or veggies and strive to make it 1/2 the meal

• Whole grain toast with PB and a veggie omelet

• Burrito with a whole grain tortilla, eggs, and veggies

• Smoked Salmon on whole grain toast with avocado & tomato

• Whole grain waffle with PB, blueberries, & cinnamon

• Parfait with Greek yogurt, cereal, & fresh fruit

• Whole grain wrap with almond butter, apples, & cinnamon

• Smoothie 

• Whole grain toast with avocado, tomato, & hard boiled eggs

• Breakfast scramble with eggs or tofu, quinoa, and veggies

• Power oats with oatmeal, nuts, protein powder, and fruit

• Breakfast pizza on a whole grain pita with marinara sauce, cheese, eggs, and veggies

• Chia pudding topped with fresh fruit and sunflower seeds