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Breakfast and Lunch Ideas for Busy People

Breakfast and Lunch Ideas for Busy People

Too busy to think about what to make for breakfast or lunch? Try these easy-to-make ideas.

You do not need to eat the same breakfast day after day. Try one of these easy suggestions:

  • Spread cottage cheese on a piece of raisin bread, top with a dollop of crushed pineapple, and broil for a few minutes
  • Cook soy sausage patty according to package directions; mix Egg Beaters®, diced red pepper, precooked soy sausage patty (crumbled), low-fat cheese, and salsa together; cook over low-medium heat in a skillet; then wrap egg combination into a tortilla
  • Mix low-fat pancake mix, according to package directions, but add a few handfuls of bran cereal and fruit before cooking
  • Make Cream of Wheat® according to package directions, and then stir in reduced-calorie jam and slivered almonds
  • Make a bowl of old-fashioned oats, according to package directions, but halfway through the cooking time add ¼ cup (C) chunky applesauce, 1 diced banana, ¼ C raisins, and a dash of cinnamon; stir in ¼ C vanilla-flavored soy milk
  • Mix ground turkey, one or two slices of torn wheat bread, sage, a diced apple, and a dash of black pepper together; form mixture into patties; broil until cooked through
  • Mix Egg Beaters and milk together; add some vanilla extract and cinnamon; dip thick slices of whole-grain bread into mixture, coating both sides; place into a baking dish and add peach slices to dish; bake for 15 minutes at 450° F, flipping halfway through baking time
  • Mix 1 C Egg Beaters and ½ C lite whipping cream together; add diced bell pepper, fresh broccoli, reduced-fat Swiss cheese, and/or low-sodium ham to egg mixture; pour into a 9″ frozen pie shell, which has set out for several minutes to soften; spread with 1 tablespoon (Tbsp) yellow mustard; bake for 30 minutes at 350° F or until egg is set
  • Spread a whole-wheat English muffin with peanut butter; top with a sliced banana; drizzle with honey
  • Top frozen whole-grain waffles with blackberries and lite maple syrup; add a dollop of reduced-fat whipped cream and a sprinkle of cinnamon

You can prepare all of these meals the night before. All you need is a refrigerator for storage or an insulated lunch box to keep the food cool.

  • Mix cooked cheese tortellini with peas; stir in a dressing made from fat-free mayonnaise, mustard, and skim milk; chill well; serve chilled
  • Marinate sliced cucumber, broccoli pieces, sliced onion, diced tomato, and sliced red or green peppers in honey mustard; serve vegetable/mustard mixture in a whole-grain pita pocket
  • Mix a can of chicken with low-fat mayonnaise, a diced Granny Smith apple, a small handful of raisins, and a dash of black pepper; serve on a ciabatta roll
  • Cook 1 C bulgur in 1 C boiling water for 5-10 minutes; mix in cherry tomatoes, diced cucumber, diced onion, a splash of lemon juice, and fresh mint
  • Mash a can of drained, rinsed chickpeas with a jar of sun-dried tomatoes (drained and chopped) and ½ C low-fat mayonnaise; spread on a whole-wheat tortilla, lined with fresh lettuce leaves; sprinkle part-skim mozzarella cheese on top
  • Mix cooked long-grain rice, drained and rinsed canned black beans, and salsa together; serve chilled
  • Combine cooked rotini pasta with cooked chicken breast, an assortment of your favorite vegetables, reduced-fat cheese cubes, and Italian dressing; chill well; serve chilled
  • Mix your favorite variety of lettuce with chopped red onion, black or green olives, and feta cheese; drizzle with olive oil and red wine vinegar; serve in a whole-wheat pita
  • Mix cooked pasta with canned salmon and baby tomatoes; drizzle with a basic vinaigrette or low-fat Italian dressing
  • Mix Neuchâtel cheese and drained roasted red peppers together; spread on whole-wheat crackers; top with smoked turkey breast



About Elaine Sirt -Hastings, RD. National Nutrition, Energy & Human Performance Expert

Registered Dietitian and Nutritionist Elaine Sirt-Hastings, RD, LD/N, CSSD is the Founder of Associates in Nutrition and Sports Specialty and President of. Elaine Hastings and Associates, a National Expert in Nutrition, energy, supplements and human performance, a leader in the health, wellness, fitness and sports nutrition industries. Elaine is an engaging and informed Supplement, Performance and Energy Expert. Elaine is a go-to media source both nationally and internationally, with extensive knowledge in every aspect of nutrition. She has been a multimedia content contribute and media resource for some 20 years. Elaine specializes in human performance, wellness, energy, nutrition, fitness, eating disorders, sports and team nutrition. She is a highly sought after educator, author and spokesperson with excellent cross-cultural awareness. Being a former athlete and model Elaine knows how to help you Stay in Your Game! Stay in Your Game™ Eat and move for Top Performance in YOUR Life! …work. fitness. corporate. teams. athletes. kids.


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May 2012
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