Quick Breakfast Secrets

I'm not naming any names, but some of the people (and pets, actually) in my household wake up starving and need to eat a lightning-quick breakfast. And others (human and canine) are just not hungry right away. Still, all of us have to start the day with a good meal one way or another. So I've come up with some tricks to make sure we all have a breakfast that's healthy and satisfying, and can prepare us for a day of school, work, and usually sports practice too.

Secret 1: Make Ahead

Most of us like hard-boiled eggs, and they are a good source of protein and some B vitamins, both of which are smart choices in the morning. But quick to make, they're not. So I cook a batch of six or eight of them in the evening or on a weekend, then stash them in the fridge where anyone can grab one for an easy breakfast (or lunch, or snack). The same goes for sustaining selections like these. Make ahead, freeze or refrigerate, then warm up in the toaster or microwave at breakfast time.

• Whole-grain pancakes or waffles
• Scrambled-egg muffins
• Slow-cooker oatmeal
• Carrot, banana, or zucchini bread (look for a low-sugar version like this one)

Secret 2: Don't Forget the Protein

Prevent a mid-morning energy crash by making sure everyone's breakfast includes protein. This could mean cereal fortified with protein, served with milk; Greek yogurt; string cheese; whole-grain toast with nut butter or cheese; sliced nuts on cereal, oatmeal, or pancakes; or eggs.

Poaching an egg in the microwave takes less than a minute, and scrambling a few on the stovetop is almost as fast.

You can even chop up last night's chicken and vegetables into a quick omelet or egg scramble, or eat them as is. Better yet, save time by doing the chopping the night before when you're putting away the dinner leftovers.

Secret 3: Keep the Right Stuff in Stock

You know you need the basics, like bread, cereal, milk, and eggs. You can also speed up breakfast prep with pantry staples like peanut butter or other nut butters, chopped nuts, quick-cooking oats, and no-sugar-added applesauce. And fill your freezer with frozen fruit whenever it goes on sale. It's perfect for smoothies (in place of ice) and mixing with plain yogurt, oatmeal or even cereal. It's a big time-saver because you don't have to rinse or chop the fruit, plus it never spoils. Skip juice in favor of whole fruits (fresh or frozen), water, or milk.

Secret 4: The Magic Number

My kids know they can eat just about anything they want for breakfast, as long as they check off the Big Three: a fruit or vegetable, something with protein, and some kind of complex, whole grain carbohydrate (which could be bread, waffles, cereal, or oatmeal). I follow the same guideline for myself, with the addition of caffeine! This combination helps us all start the morning with the nutrients and energy we need for our busy days, and it doesn't have to take hours—or even more than a few minutes—to prepare.