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" You can eat a healthy breakfast and still be out the door on time. We promise! Here, some morning meal options that fit even the busiest schedule. Plus, Tanya Zuckerbrot, R.D., author of The F-Factor Diet, shares some simple breakfast recipes that can be prepared on the weekends and frozen individually for the week ahead.   If you&amp;#039;re on the run: Mix plain instant oatmeal (like Uncle Sam Oatmeal) with hot skim milk, a handful each of blueberries and chopped walnuts, and a dash of cinnamon.  If you have a few minutes: Toast two Kashi GoLean frozen waffles, spread with 1 Tbsp. of peanut butter, and grab an apple.  If you&amp;#039;re at your desk: Stash mini boxes of whole grain cereal in your drawer (or put a serving in a zip lock bag); mix with low-fat yogurt and a sliced banana.  If you like to prepare the night before: Combine hot skim milk and oatmeal in a pre-heated wide-mouth thermos (to pre-heat, add hot water then pour out once the thermos is hot) with a dash of cinnamon and leave on the counter overnight. Grab it to go in the morning with a banana.  Prep-ahead recipes  Blueberry Bran Muffins INGREDIENTS: 1 \u00BD cups all-purpose flour 1 tablespoon baking powder \u00BD teaspoon salt \u00BD teaspoon cinnamon \u00BD cup sugar or Splenda 1 \u00BD cups Fiber One cereal 1 \u00BD cups skim milk 2 egg whites \u00BD cup vegetable oil 2 cups blueberries  1.Preheat oven to 400 degrees F. 2.Stir together flour, baking powder, salt, cinnamon, and sugar in a bowl. Set aside. 3.In a separate large bowl, combine cereal and milk. Let the mixture stand for 2 minutes until the cereal is softened. Add egg whites and oil. Beat well. Stir in the blueberries. 4.Add the flour mixture, stirring until combined. 5.Spoon batter evenly into twelve 2 ?-inch muffin-pan cups coated with cooking spray. 6.Bake for 22 minutes or until lightly browned.  Let cool, then wrap individually in aluminum foil and pop them in the freezer. Let them defrost for a few hours or heat in the microwave for a minute.  YIELD: 12 muffins  Nutritional information per muffin: Made with Sugar: Calories: 161 Protein: 4g Carbohydrates: 30g Total Fat: 5g Saturated Fat: 4g Fiber: 5g Made with Splenda: Calories: 128 Protein: 4g Carbohydrates: 22g Total Fat: 5g Saturated Fat 4g Fiber: 5g Mini Spinach and Ham Frittata INGREDIENTS: Nonstick vegetable-oil cooking spray 2 4-oz cartons frozen egg substitute, defrosted \u00BD cup reduced-fat milk \u00BD cup Fiber-sure fiber supplement \u00BD teaspoon freshly ground pepper 1/8 teaspoon salt 4 oz. thinly sliced ham, chopped (can substitute Canadian bacon or sliced turkey) 1 cup frozen spinach, defrosted and squeezed dry (can substitute broccoli) 1/3 cup Parmesan or mozzarella cheese 2 tablespoons fresh basil, chopped  1.Preheat oven to 375 degrees F. 2.Spray a 12-cup muffin tin with nonstick spray. Whisk together the egg substitute, milk, pepper, and salt in a large bowl until thoroughly blended. Stir in the ham, spinach, cheese, and basil. 3.Fill prepared muffin cups almost to the top with the egg mixture and bake until they puff up and just begin to set in the center, about 8 to 10 minutes. 4.Using a rubber spatula, loosen the frittatas from the muffin cups and slide them onto a platter.  Wrap individually and keep in fridge. Microwave for one minute in the morning.  YIELD: 12 Frittatas  Nutritional information per frittatta: Calories: 108 Protein: 6g Carbohydrates: 8g Total Fat: 6g Saturated Fat: 2g Fiber: 5g  Power Granola Bar INGREDIENTS: 2 cups old-fashioned rolled oats 1 cup Fiber-One cereal 2 cups unsweetened puffed grain cereal, such as Kashi 1 cup dried cranberries 1 cup chopped dried apricots 1 cup chunky peanut butter 1 cup apple sauce   1.In a large bowl, mix oats, cereals, and dried fruit. 2.In a separate microwave-safe bowl, heat peanut butter in microwave for 30 seconds until smooth. Add applesauce and stir to combine. 3.Pour the peanut butter mixture over the cereal and stir to combine. 4.Spread into a 9x13 pan and let cool. Cut into squares.   Makes 12 bars. Nutritional information per bar: Calories: 275 Protein: 9g Carbohydrates: 40g Total Fat: 12g Saturated Fat: 2g Fiber: 8g Bacon and Cheese Breakfast Muffins INGREDIENTS: 1 cup whole-wheat flour \u00BD cup all-purpose flour 4 teaspoons baking powder 1/2 teaspoon salt 1 \u00BD cups All-Bran Extra-Fiber cereal 1 \u00BD cups skim milk 3 egg whites 3 tablespoons vegetable oil 1 cup diced scallions 4 slices Canadian bacon (approximately 4 oz) \u00BD cup grated low-fat Cheddar cheese \u00BD cup finely diced red bell pepper  1.Stir together flours, baking powder, and salt. 2.In a separate large mixing bowl, combine All-Bran cereal with milk. Let stand 2 minutes until the cereal is softened. Add egg whites and oil; beat well. Add the remaining ingredients and stir to combine. 3.Add the flour mixture, stirring only until combined. Portion the batter evenly into twelve lined muffin pan cups. 4.Bake at 400 degree F for about 18 to 20 minutes until golden brown.  YIELD: 12 Muffins Nutritional information per muffin: Calories: 141 Protein: 8g Carbohydrates: 21g Total Fat: 5g Saturated Fat: 8g Fiber: 6g  Peanut Butter and Banana Rollup Ingredients: 1 whole wheat tortilla, toasted 1 tablespoon peanut butter 1 small banana, sliced 2 teaspoons toasted sliced almonds   Directions: Spread toast with peanut butter. Arrange banana on top; sprinkle with almonds. Recipe makes one serving. Nutritional information: Calories: 280 Protein: 9g Carbohydrates: 47g Total Fat: 11g Saturated Fat: 2g Fiber: 6g "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.redbookmag.com/body/health-fitness/advice/a286/speedy-breakfast-yl/>