15 Quick Nutritional Breakfast Ideas for Teens

Girl eating breakfast cereal
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Sometimes starting off your day right means "Hurry up! We have to go."

If your family's morning routine sounds like this from time to time, you'll need to find a quick idea for breakfast because it is still the most important meal of the day for your teen and you.

Here is a list of quick breakfast ideas that your teen can eat on the go:

  • Yogurt
  • Make-ahead fruit salad
  • Breakfast bars
  • Breakfast drinks
  • Bag of dry cereal and a juice box
  • Banana or apple and peanut butter
  • Fruit and/or bran muffins
  • Cut up apples and Cheddar cheese
  • Waffle topped with peanut butter and jelly
  • Doughnuts and milk
  • Cream cheese on a bagel
  • Make-ahead hard-cooked eggs
  • 1/2 grapefruit and toast
  • Clementine or orange and toast
  • Cottage cheese and fruit
  • Moose lips without the marshmallow (apples and peanut butter)

Quick Links

Breakfast Recipes | How to Get Your Teen to Eat Breakfast | Teen Wellness

Dietary Guidelines for Eating a Healthy Breakfast

According to the Mayo Clinic, eating a healthy breakfast increases your concentration and productivity levels throughout the day. It also can help keep weight in check because those who eat breakfast tend to eat less fat and cholesterol throughout the day.

Breakfast should supply one-fourth to one-third of your daily calories. So, if you're on a 2,000-calorie diet, your breakfast should contain between 500 and just under 670 calories.

A healthy breakfat should be a balance of whole grains (whole-grain cereals, oatmeal, whole-wheat bagels, toast or bran muffin), low-fat dairy (low-fat milk, yogurt or cottage cheese), low-fat protein (peanut butter and hard-cooked eggs), fruits and vegetables (fresh and frozen fruits and veggies and 100% fruit juices).

Not All Cereals Are Created Equal

Some cereals are loaded with sugar and empty calories. Pick breakfast cereals that contain at least 3 grams of fiber and less than 5 grams of sugar per serving and whole grain, whole wheat or bran as the first ingredient. Avoid cereals with added sugars that might appear on the ingredients label as honey, molasses, brown sugar, fruit juice concentrate, high-fructose corn syrup, sucrose, lactose and corn sweetener.

Tips

To make sure you and your family never start the day without a healthy breakfast, prep the night before by setting out bowls, plates, blenders, pots, pans and any dry ingredients. If an eat-in breakfast is out of the question, consider a to-go breakfast like a breakfast burrito that was prepared the night before and warmed in the microwave in the morning.

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