Suggestions for healthy breakfast foods?

If I want something light for breakfast, plain Greek yoghurt and fruit is a winner for me. Maybe drizzled with a bit of honey if I feel like it.

Keep in mind that you don't *have* to stick to "breakfast" foods just because it's the first meal of the day. My sister often eats leftovers from dinner for breakfast, and I often have a load of vegetables on the side with my eggs.

I don't have a lot of time in the morning but I make sure all my vegis are prepped the night before. So, I can make either one of my two favorite egg meals.
2egg omelet with spinach, bell peppers, mushrooms, a little diced ham, and a sprinkle of cheese with grilled grape tomatoes
OR
a ham/egg sandwich with spinach and a little mustard (one slice of 100% whole wheat bread folded for 1/2 sandwich).

Both are very filling and really get my day started off right!

I like to make big egg casseroles on Sundays and eat on them for the week. They are delicious, satisfying, and best of all - versatile so you can switch up the ingredients on a regular basis and will never get bored!

Here are the basic ingredients you'd use each time. I'll talk about suggestions of what types of these foods to use next.

1. Veggies of any variety, cooked (make sure to drain out any liquid that may have been yielded by veggies like mushrooms, tomatoes, and spinach. Veggies must be DRY otherwise you get that watery liquid coming out of your completed casserole and its annoying. But don't throw that liquid away! I suggest stirring it into the egg mixture for flavor! The science is totally different when you do that - i.e., it doesn't create the excess liquid in the bottom of the pan.)
2. Meat of any variety, cooked
3. Shredded cheese of any variety
4. 4 extra large eggs
5. 8 extra large eggs - egg whites only
6. 1/2 C. low fat cottage cheese
7. Spices and/or herbs of any variety
8. Salt and Pepper

-Pre-heat the oven to 375 degrees.
-Spray a 9 x 13 pan with Pam cooking spray (I use a glass pan)
-Sprinkle the veggies and meat evenly over the bottom of the pan.
-Sprinkle the shredded cheese over that.
-In a large bowl, whisk the eggs, egg whites, cottage cheese, and spices/herbs/S&P until completely mixed and fluffy. Putting them in the blender works best, IMO.
-Pour the egg mixture over the veggie/meat/cheese in the pan and bake for 20 mins. Carefully open the oven door (it gets puffy and you don't want to flatten it) and check the center of the casserole. If it's still wet, put it in for 5 more mins. Keep doing this until the center is still fluffy but done and the sides are golden and *slightly* pulling away from the side of the pan.
-Let it cool then cut into six huge pieces. They keep beautifully for about 4-5 days. I usually put 4 in the fridge then freeze the other two. They freeze nicely.

I'm not giving you quantities of meat, veggies, and cheese because this recipe is designed for you to decide exactly how many calories you want each slice to be. Thus, you will have to adjust your ingredient quantities based on that final number. So what I do is put all the ingredients in a recipe on MFP first, look at how much it comes to, and if the calorie number is too high, then I adjust quantities of the meat and cheese. Hopefully that makes sense.

Okay, here are some ideas.

Crumbled Morningstar sausage patties + Sauteed garlic, onion, mushrooms, and spinach + sharp cheddar cheese + Italian seasoning, sage, and garlic salt

Crumbled Spicy black bean veggie burgers + steamed bag of southwestern frozen veggies + roasted poblano pepper + chopped fresh cilantro + monterey jack cheese + taco seasoning

Cubed ham + sauteed mushrooms, scallions, and broccoli (or, a steamed bag of California veggies) + swiss cheese + one Tbsp brown mustard + onion salt, dried mustard, garlic powder

Smoked salmon + sauteed spinach, red onion, garlic, capers, and tomato + cubed up goat cheese + fresh sliced basil, garlic powder, and onion powder

Cubed chicken apple sausage + roasted cubed sweet potatoes or butternut squash, onions, and apples + monterey jack cheese + sage, rosemary, oregano, garlic, and onion powder

I did something REALLY daring once - don't know if you like Hawaiian pizza, but I made a casserole like it once! Cubed ham + sauteed onion, mushroom, spinach, and PINEAPPLE + mozzerella cheese + I stirred some pizza sauce and lots of italian spices and garlic powder into the eggs! It was weird but DIVINE.

Hopefully this is giving you some ideas and inspiration to get creative with your own ideas!

P.S. - you can make the above recipe into little individual mini-quiches as well! Just do the exact same thing but put the stuff in muffin tins instead of a 9 x 13 pan! When I make these, I adjust them to be 100 calories a piece and they make a FANTASTIC little snack. They taste good hot or cold, too.

My favorite breakfast is old fashioned oats with 1/2 tsp sugar and 1/4 cup fruit (fresh cranberries, strawberries etc) and Turkey sausage or bacon in the side. It's filling, delicious, and I can make it at work in the microwave. I also like:
Hardboiled eggs, fruit and t sausage/bacon
Breakfast sandwiches (make a batch and freeze) egg whites, t bacon, cheddar cheese on a sourdough English muffin
Cream of wheat

Glad to share my recipe

40g old fashioned oats (I use country choice)
1/4 tsp baking powder
pinch of salt
1 trivia packet
3 tablespoons Hershey's dark cocoa powder
1/2 tsp almond extract
15 g sliced almonds
100 g wild blue berries (I use wyman's frozen)
1/2 c almond milk (30 calorie blue diamond)

mix all the dry ingredients, then add the wet and the fruit. Spray a ramekin with canola oil, lightly. Pour in the oatmeal mixture. Sprinkle the almonds on top. Bake at 350 for 22 minutes.

Now this is not a very sweet recipe, so tweak the sweetening to your preferences.

About 340 calories

I like to cook my eggs with tomatoes. I cook scrambled eggs, take them out, stirfry tomato wedges with a little oil (or non stick spray), add salt, pepper, and coat it gently with some honey (a tbsp for a medium to large tomato), add the eggs back in and put some chopped green onions on top.

I also prefer having something quick otherwise. A spinach, cucumber, and avocado smoothie with a frozen banana and a tbsp of spirulina or ground flaxseed is great!

Black coffee. Don't eat breakfast and you'll have more calories for later. After skipping it for a few days, you won't miss it at all! Coffee works way better sans breakfast, too.

yum! will try

2 egg-white omelet with sauteed onions, peppers, and cherry tomatoes - about 100 cal - throw in mushrooms and cooked broccoli, it only adds about 30 cal and is SOO GOOD.
1 slice dry toast with lingonsylt (lingonberry jam, IKEA) - 100 cal
coffee with non-dairy creamer, liquid stevia, and non-fat cocoa powder, about 40 cal

very filling, very healthy, breaks your body's fast in the morning and tells it to start burning calories again. You should NEVER skip breakfast, studies have shown that people that eat breakfast lose weight faster than those that don't.