The Diet Detective: 15 Quick and Healthy Breakfasts

McDonald's Fruit and Maple Oatmeal without Brown Sugar

Yeah, McDonald's keeps adding healthy items to its menu. This dish is simply oatmeal with cranberry-raisin blend, diced apples and light cream. It's only 260 calories for a 9.2-ounce serving, and it tastes good, too. McDonald's coffee is also good, by the way.

Starbucks Reduced Fat Turkey Bacon with Egg Whites on Wheat English Muffin

This works best if you're already on line waiting for your morning cup of java, because, yes, the lines can be long. The sandwich is delicious; however, it will cost you 320 calories. Also, you can look for their Perfect Oatmeal Plain, which is only 140 calories, plus another 100 if you add the fruit topping. Finally, the Starbucks Egg White, Spinach & Feta Wrap is only 280 calories and is basically a wheat wrap filled with egg whites, spinach, feta cheese and tomatoes. Nice work, Starbucks.

Subway Breakfast B.M.T.

Subway tries very hard to offer healthier options. This breakfast sandwich has egg whites, Black Forest ham, salami and spicy pepperoni along with melted cheese, and the whole thing has only 210 calories.

Smart Ones Breakfast Quesadilla

This breakfast quesadilla has egg whites, cheese, vegetables and turkey bacon and is only 230 calories with 7 grams of fiber and 12 grams of protein.

Amy's Mexican Tofu Scramble

Amy's is a really great company. The products are well formulated, including this frozen organic tofu scrambled with vegetables, topped with salsa and grated Cheddar cheese, and wrapped in a mini organic tortilla with refried black beans on the side. Just stick it in the microwave for a few minutes and you're all set. A 9-ounce serving has 400 calories with 680 milligrams of sodium, 6 grams of fiber and a whopping 20 grams of protein (which will surely keep you full).

Amy's Breakfast Burrito

This frozen breakfast is also very tasty. It has organic potatoes, tofu, black beans, vegetables and salsa wrapped in an organic flour tortilla. A 6-ounce serving has 270 calories, 5 grams of fiber and 11 grams of protein. Microwave for 3 minutes.

Jamba Juice Banana Berry Smoothie

Smoothies can be high in calories if you have them simply as a drink, but as a breakfast, well, that's a different story. This filling, 16-ounce smoothie is made with nothing but fruit and yogurt and has only 270 calories.

Van's Wholegrain Waffles with a Touch of Berry Goodness

A whole-grain waffle can be a tasty way to start the morning. Two of these have only 190 calories and 6 grams of fiber.

Deep Chocolate VitaMuffins

These muffins are by Vitalicious. A 4-ounce muffin has only 200 calories with 12 grams of fiber and 7 grams of protein. The taste is off the charts.


It's packed with lean protein (nearly 30 percent of the recommended daily values), which is a strong sustainable energy source known to help keep you fuller longer. Additionally, yogurt has 25 percent to 40 percent of your recommended daily values for calcium, which helps build strong bones. Finally, yogurt has less than half as much lactose as milk.

  • Chobani All Natural Non-Fat Greek Yogurt - Strawberry, Fruit on the Bottom, 140 calories, 14 g protein.
  • Dannon Light & Fit Nonfat, 80 calories.
  • Stonyfield Farms Strawberry organic super smoothie, 140 calories.

Charles Stuart Platkin is an Active Expert, nutrition and public health advocate, author of the best seller Breaking the Pattern (Plume, 2005), Breaking the FAT Pattern (Plume, 2006) and Lighten Up (Penguin USA/Razorbill, 2006) and founder of Integrated Wellness Solutions and Sign up for The Diet Detective newsletter free at

Copyright 2011 by Charles Stuart Platkin

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