8 high-energy breakfasts to start the day

Busy mornings can make you feel like eating a healthy breakfast is a luxury you can't afford. But slowing down for a meal can have big benefits. It can help you control cravings and prevent you from overeating later.

These high-energy breakfasts offer inspiration for something to eat across a variety of circumstances. They have lots of fiber plus doses of protein and healthy fats to help you feel satisfied for hours.

Blender bliss

Start with one small banana, 1/2 cup frozen blueberries, 1 cup nonfat plain yogurt, 1/2 tablespoon honey, and 1/2 tablespoon flaxseed oil. Throw everything into the blender and whip up a delicious, high-energy breakfast smoothie.

357 calories, 15 g protein, 71 g carbohydrate, 7 g fat, 47 g sugar, 5 g fiber

Grab and go

On even the busiest mornings, there's still time to prime your body with this fast-and-healthy food: a pear or apple, a handful of almonds, and seven baked low-fat wheat crackers.

392 calories, 10 g protein, 54 g carbohydrate, 18 g fat, 18 g sugar, 12 g fiber

Desktop parfait

Not ready to eat at the crack of dawn? Take something for later. At home, alternate layers of low-fat vanilla yogurt (1 cup) with 1 cup sliced strawberries in a clear plastic container. Put 1/4 cup crunchy cereal or low-sugar granola in a baggie and sprinkle on top when you get to work.

253 calories, 10 g protein, 53 g carbohydrate, 1.5 g fat, 28 g sugar, 7 g fiber

Morning mini-meeting

If your meeting's casual enough to let you have breakfast while you work, try food that doesn’t make a lot of noise when you eat: half a peanut butter sandwich on whole-wheat bread, a banana, and a half-pint carton of skim milk.

349 calories, 17 g protein, 50 g carbohydrate, 9 g fat, 28 g sugar, 6 g fiber

Before or after workout

This simple homemade trail mix will get you going: 1 cup o-shaped oat cereal, 7 walnut halves, 2 tablespoons raisins, and a sliced medium apple.

317 calories, 5 g protein, 55 g carbohydrate, 11 g fat, 23 g sugar, 8 g fiber

Convenience stop

Even mini-marts and delis have some healthy, high-energy breakfast foods. Snag a low-fat yogurt, a small orange juice, and a single-serving box of whole-grain cereal.

316 calories, 11 g protein, 54 g carbohydrate, 2 g fat, 25 g sugar, 5 g fiber

The drive-through dash

Not a first choice, but better than nothing. At a donut chain restaurant, order half of a wheat bagel, a small orange juice, and a half-pint of 1% milk.

343 calories, 18 g protein, 70 g carbohydrate, 5 g fat, 24 g sugar, 2 g fiber

Slow Sundays

At last, there's time to savor the day—and the meal. Start with half a grapefruit. Scramble a large egg with some sauteed veggies and crumbled turkey sausage. Serve with a slice of whole-wheat toast. Relax and enjoy.

355 calories, 19 g protein, 39 g carbohydrate, 12 g fat, 12 g sugars, 6 g fiber