Hot Pistachio Cereal with Greek Yogurt and Honey

Photo: Ryan Szulc

The Hot Cereal You Never Saw Coming
The wonder seed quinoa may have found a place on lunch and dinner plates, but the economical, versatile and protein-rich food is also fantastic for breakfast. Buttery-tasting pistachios, a tiny dash of vanilla extract, sweet honey and tangy low-fat yogurt make this dish almost dessert-like.

Per serving: 260 calories, 11 grams protein, 7 grams fat, 11 grams fiber.

Get the recipe: Hot Pistachio Cereal with Greek Yogurt and Honey
Tomato Grits and Sausage

Photo: Ben Fink

Low-Cal Grits a Southerner Could Love
Bobby Deen lightens up classic Southern grits by cooking them in low-sodium chicken broth instead of cream or whole milk (this trick also adds savory depth). And he replaces traditional pork sausage with turkey kielbasa, which is lower in calories and saturated fat but still delivers smoky and meaty flavor.

Per serving: 170 calories, 13 grams protein, 9 grams fat, 2 grams fiber.

Get the recipe: Tomato Grits and Sausage
Sunny Side Up Eggs

Photo: Sang An

Lazy-Day Eggs
On mornings when you leap out of bed only to settle down in front of a computer screen, a high-protein breakfast is best (too many carbs would make you sluggish, says dietitian Wendy Bazilian). This egg on a bed of sautéed chard has classic Caesar salad ingredients—anchovies, capers and Parmesan melted on a slice of toast.

Per serving: 304 calories, 16 grams protein, 4 grams saturated fat, 3 grams fiber. Plus more than 130 percent of the recommended daily value of vitamins A and C.

Get the recipe: Sunny Side Up Eggs

Lemon-Pear Breakfast Bread

Photo: Sang An

Get-Going Bread
Facing a frenzied week? Set aside some time on Sunday to bake this moist, fruit-filled bread (each loaf contains four pears)—then toast a slice on your way out the door each morning. Thanks to whole wheat flour, it's high in good-for-you carbs—the kind that give you the sustained energy you need to motor through until lunch.

Per one-inch slice: 355 calories, 6 grams protein, 2 grams saturated fat, 6 grams fiber.

Get the recipe: Lemon-Pear Breakfast Bread

Pumpkin Waffles

Photo: Sang An

Weekend Waffles
Sometimes the Saturday-morning marathon—cleaning, laundry, market, gym—can leave you longing for the relative calm of Monday. To help you tackle your to-do list, make a batch of these delicious, healthy-carb pumpkin waffles and top with fruit, nuts and high-protein Greek yogurt.

Per waffle: 288 calories, 10 grams protein, 6 grams saturated fat, 3 grams fiber. Plus 29 percent DV of vitamin A, 14 percent iron and 27 percent calcium.

Get the recipe: Pumpkin Waffles

Mixed-Grain Cereal with Chai Spice

Photo: Sang An

Warming Porridge
Cardamom, cinnamon, ginger and black pepper play a dual role in this multigrain porridge, made here with oats, millet, spelt and flaxseed. They not only provide a lovely, exotic flavor but actually help your body generate warmth—a godsend on a bone-chilling day. The spices are high in antioxidants, too, to help you fight off autumn sniffles.

Per serving: 222 calories, 9 grams protein, 1 gram saturated fat, 6 grams fiber. Plus 13 percent DV iron.

Get the recipe: Mixed-Grain Cereal with Chai Spice

Almond Butter and Bacon Sandwich

Photo: Sang An

Morning-After Club
So you lingered at last night's party long after your better judgment packed up and left? No worries. Bazilian suggests a carb-based breakfast, like this sandwich made with whole grain bread, almond butter (high in magnesium, which your body will crave), bacon and apple slices.

Per serving: 640 calories, 24 grams protein, 7 grams saturated fat, 9 grams fiber.

Get the recipe: Almond Butter and Bacon Sandwich

Sesame Fruit-and-Nut Bars

Photo: Sang An

Carry-On (and On) Bars
When you're traveling out of your time zone, stash several of these addictive bars in your bag; they're made with sesame seeds, dried cherries and walnuts. The last two ingredients are a natural source of melatonin, which can help fight jet lag, Bazilian says. "And they're high in antioxidants to combat stale, dirty air," she adds.

Per serving: 192 calories, 4 grams protein, 2 grams fiber, 4 grams saturated fat.

Get the recipe: Sesame Fruit-and-Nut Bars

Espresso, Watermelon, and Kiwi-Pineapple Smoothies

Photo: Sang An

Better Sips
Your waking body needs energy even if you don't have time to eat in the morning—so drink your breakfast instead. From right: The kiwi-pineapple smoothie is an antioxidant powerhouse that's high in vitamin C and fiber. The watermelon smoothie features coconut water—a natural source of electrolytes, which bodies require. And the espresso version has coffee, cashew butter and soy milk, for caffeine and protein (6 grams).

Get the recipe: Antioxidant Smoothie

Get the recipe: Rehydration Smoothie

Get the recipe: Get-Up-and-Go Protein Smoothie

Next: 6 portable breakfast ideas