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Breakfast on the Fly

Food Fitness. Nourish your body.

Pillsbury Toaster Bagel Shoppe Bagels

Pillsbury Toaster Bagel Shoppe Bagels for a Breakfast on the Fly

These holeless wonders combine the best features of Pop-Tarts - a pre-filled middle and a perfect fit for the toaster - with the authentic doughy flavor of a traditional New York bagel. Look for strawberry, blueberry, cinnamon or cream cheese flavors. Make them better by turning two bagels into a lox sandwich. Three ounces of lox - thinly sliced smoked salmon - is packed with 16 grams of protein and 70-percent of your daily requirement of omega-3 fatty acids. A morning hit of omega-3s will help protect you from heart disease.

Nutrition information per two bagels plus the lox:  Calories 360; Protein 24g; Carbohydrates 48g; Fat 7g

Quaker Instant Oatmeal Express

This version comes in its own bowl, which means you just stir in boiling water and grab a spoon. It has the same grainy, slightly buttery flavor as a regular instant oatmeal, with a choice of apple, peach or brown sugar doctoring. Make it better by swapping in 1-percent milk for the water. The oatmeal will turn out creamier and have double the protein.

Nutrition information with 1-percent milk:  Calories 310; Protein 14g; Carbohydrates 55g; Fat 5g

Kellogg's Eggo Waf-fulls

These waffles are injected with either maple syrup, strawberry jelly or apple-cinnamon filling. The result is a light and crisp waffle with just the right amount of filling for maximum flavor. Make them better by washing down your waffles with a pint of skim or 1-percent milk. This will give you 16 more grams of protein.

Nutrition information per two waffles plus 1 percent milk:  Calories 520; Protein 22g; Carbohydrates 76g; Fat 15g

Honey Nut Cheerios Milk 'n Cereal Bars

Honey Nut Cheerios Milk n Cereal Bars This take on cheerios removed the ingredient for wetness with their top-secret, Dehydro-Beam. Fortunately they left the cereal's cholesterol-lowering power (in one study, eating a daily bowl of Cheerios lowered LDL cholesterol by 4-percent). Flavor? Think rice krispie treats. Make them better for you by eating more than one. (How often do you hear that!)

Nutrition information per 3 bars:  Calories 480; Protein 18g; Carbohydrates 78g; Fat 12g

Eggo Blueberry Toaster Delights

Exactly like a blueberry muffin only made in the shape of a piece of bread. The fresh berry flavor and the moist, cake-like texture are similar to bakery muffins, with one difference - no crumbs! Make them better by turning three toasted slices and 2-tablespoons of fat free cream cheese into a triple-decker sandwich. You get an extra two grams of protein per serving per tablespoon of cream cheese.

Nutrition information per three slices with fat free cream cheese:  Calories 420; Protein 12g; Carbohydrates 65g; Fat 12g

Aunt Jemima Mini Pancakes

Aunt Jemima Mini Pancakes These frozen pancakes have a rich, biscuitlike flavor. Even better, they are low in calories; one pancake has just 18 calories and less than a gram of fat. Make them better by sandwiching a slice of Canadian bacon between two frozen pancakes, spearing the whole thing with a toothpick and microwaving on high for about a minute. Since these are small, you can eat up to three or four.

Nutrition information per sandwich:  Calories 81; Protein 7g; Carbohydrates 3g; Fat 3g

Pepperidge Farm Cinnamon French Toast

The best thing from Pepperidge Farm since goldfish! Thick slabs of bread are topped with an egg coating that does not peel off after it is warmed. Make it better by spreading on some peanut butter. One-teaspoon of reduced-fat peanut butter slathered between two toasted slices ups the protein by two grams.

Nutrition information per sandwich:  Calories 427; Protein 13g; Carbohydrates 56g; Fat 16g

Quaker Toasted Oatmeal Squares

Quaker Toasted Oatmeal Squares

Sweetened oatmeal cereal - brown sugar or cinnamon flavored - packed in a single-serving tube similar to a snack-size Pringles can. Make them better by stirring in a cup of low-fat vanilla yogurt. You may have to eat a handful of the cereal before you can squeeze the yogurt in, but once you do, you will get more protein than you would from adding milk.

Nutrition information per tube with yogurt:  Calories 455; Protein 17g; Carbohydrates 88g; Fat 5g

Here are a few quick and easy to prepare breakfasts.

Minute Breakfast Burrito

2 eggs -- or egg substitute equivalent
2 tablespoons salsa
1 slice reduced-fat American cheese
1 soft flour tortilla

Spray a cereal bowl with nonstick cooking spray. Crack the eggs into the bowl, add the salsa and stir. Microwave on high for one minute, stir and cook for another minute or until the mixture firms up. Place the cheese in the center of the tortilla and top it with the egg mixture. Wrap it all up like a burrito. Recipe makes one serving.

Nutrition information per serving (with eggs):  Calories 148; Protein 24g; Carbohydrates 45g; Fat 17g

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International Breakfast Sandwich

1 reduced-fat English muffin
1 slice Canadian bacon
1 small Italian plum tomato, sliced
1 slice reduced-fat American cheese
Salt and pepper

Toast the English muffin. Top the bottom half of the muffin with the Canadian bacon, some slices of tomato and the cheese. Cover with the top half of the muffin and microwave the whole thing for 20 seconds, or until the cheese starts to melt. Recipe makes one serving.

Nutrition information per serving:  Calories 221; Protein 16g; Carbohydrates 29g; Fat 4g

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Chia Breakfast Sandwich

If you find it difficult to find time for a sit down breakfast, here is an easy grab-and-go option. Take two pieces of prepared French toast or bread of your choice. Spread one slice with almond butter (or sunflower seed butter, tahini, peanut butter, or cashew butter). Sprinkle two teaspoons chia seeds over the nut butter. Spread the remaining slice with honey, maple syrup, agave, or a low sugar jelly. Place on top of the nut butter chia slice. Delicious and fast.

Use Digestive Science Organic Chia Seed - it's health and virility in the form of a seed.

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