Use richly flavored fat-free fruit butters or yogurt cheese as a spread on toast or bagels. Try cottage cheese and chopped fruit in a tortilla roll-up sandwich. Top low-fat waffles or pancakes with applesauce instead of butter and syrup. Have juice, milk or water along with your coffee. Eating a piece of fruit actually provides longer-lasting energy than drinking juice since it's digested more slowly.
Eggs are a great source of vitamins, minerals and high-quality proteins.
Egg yolks, unfortunately, are also high in cholesterol. The American Heart Association says that egg yolks should be limited to four per week, so make egg dishes with one whole egg and two egg whites per serving. This formula works for French toast, scrambled eggs and omelets. To save time, whisk and season the eggs the night before. Plan a leisurely breakfast, such as pancakes or French toast, for Saturday or Sunday, and stockpile some for weekday mornings.