Fruit and Cheese
A balanced, easy-to-assemble make-ahead morning meal: Grab an apple, wrap 1 to 2 ounces of Cheddar in plastic, and toss 1⁄4 cup of fiber- and protein-rich walnuts into a resealable plastic bag.

Peanut Butter Waffle
Instead of dousing a whole-grain or bran toaster waffle in syrup, cut the sugar and boost the protein and fiber by spreading it with 2 tablespoons of peanut butter. You can also sprinkle on 1 tablespoon of raisins, sesame seeds, or extra peanuts for even more fiber, which helps deliver the meal's nutrients slowly and steadily.

Morning Pizza
Take a slice of whole wheat crusty bread, spread it with 3 tablespoons of low-fat ricotta, and add tomatoes. Finish with a drizzle of olive oil (about 1 teaspoon) and a little salt and pepper. Broiling is optional.

Gotta have breakfast and here's a way to get it as quickly and painlessly as possible (for those of you who aren't breakfast fans) Ezekial 4:9 bread: Flourless, Organic, Complete Protein, and Sprouted Whole Grain. "Break" the "Fast" and get your metabolism rolling with this bread - try cinnamon raisin and toast it. Actually very good! http://www.foodforlife.com/sprouted-grain-difference/ezekiel-4-9.html

Hummus: Easy Breakfast Item - add to 1/2 whole wheat bagel and add slice of tomato. Hummus is rich in fiber and protein and high in folic acid. It also has been attributed to lowering blood cholesterol and may prevent cancer. Give it a try! http://www.webmd.com/food-recipes/features/hummus-recipe-and-health-benefits