90 Days – Breakfast

As the old saying goes, you are what you eat! How often, the time of day and what you eat can have a huge impact on how you feel. To avoid energy crashes throughout the day that leave you feeling tired, cranky, and willing to eat anything to re-energize, stay well nourished.

Let’s begin with the most important meal of the day, breakfast. Your body needs an extra kick in the morning to jump start your metabolism. Remember, protein and carbohydrates are key!

Try some of these fast and healthy options:

  • Banana Waffle SundaeBanana Waffle Sundae
    Toast 2 whole grain or whole grain blueberry frozen waffles; top with ¾ cup plain low-fat yogurt and 1 sliced small banana; and drizzle with 1 tsp pure maple syrup.
  • Tomato-Basil Egg SandwichTomato-Basil Egg Sandwich
    Scramble 1 large egg and egg white in 1 tsp olive oil. Stir in 8 halved grape tomatoes, 1 Tbsp sliced basil and 1 oz shredded part-skim mozzarella. Place in a whole-grain hamburger bun. Enjoy with 1 orange or small apple.
  • Multi Grain Buttermilk PancakesMulti Grain Buttermilk Pancakes
    Mix ¾ cup oat bran, ½ cup whole-wheat flour, 2 tsp baking powder, ½ tsp baking soda and ½ tsp salt in a bowl. Mix 1 cup buttermilk, 1 large egg, and 1 Tbsp vegetable oil in another bowl; fold into flour mixture. Drop batter by ¼ cupfuls on a hot griddle; cook for 2 to 3 minutes. Flip and cook 1 minute loner. Cover with fresh fruit or 1 tsp pure maple syrup.
  • Cereal SundaeCereal “Sundae”
    Try a bowl of fiber-rich bran flakes (about 1½ cups) with 8 ounces of low-fat milk. Make it portable by replacing the milk with lemon or vanilla yogurt and mixing it in a to-go container. Increase the fiber and vitamins by adding ¼ cup of nuts or fresh or dried fruit, such as chopped pecans or blueberries.
  • Breakfast BurritosBreakfast Burritos
    Spray vegetable cooking spray into a frying pan. Scramble 2 egg whites in the pan and cook to the desired degree of doneness. Place each cooked egg on to a tortilla. Sprinkle 2 Tbsp cheese over each egg. Place 2 Tbsp pinto or black beans over the cheese and eggs. Roll each tortilla into a wrap. Microwave for 30 seconds. Spoon salsa on top to taste.
  • Berry Breakfast SmoothieBerry Breakfast Smoothie
    Combine 1 cup frozen unsweetened raspberries, ¾ cup chilled unsweetened almond or rice milk, ¼ cup frozen pitted unsweetened cherries or raspberries, 1 ½ tbsp honey, 2 tsp finely grated ginger, and 1 tsp ground flax seed into a blender. Blend until smooth and pour into a chilled glass.

About Heather Addis

Heather joined the Family and MWR Marketing team in 2009. As the Marketing Director, she dabbles in all things marketing - from campaigns to media purchasing to research and development. Heather is enjoying having a retired husband after 17 years of Army life, is a mother of five (one human and four dogs!) and is a pop culture junkie.

"I have the best job in the world. I get to do what I love while giving back to our men and women in uniform. I could not imagine having a job that did not allow me to have daily interaction with our Service Members. Being married to a retired Soldier, I am able to understand the hardships our military face and strive to help create programs and events to make their time at Fort Gordon memorable."

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