Of all the nutrition mistakes you might make, skipping breakfast is the biggest. Not only can this leave you drained, but it usually also leads to overeating later in the day (which in turn leads to weight gain). On the other hand, a high-energy breakfast sets the stage for a high-energy day.

If you’re worry about lack of time for cooking, you shouldn’t be. Breakfast doesn’t need to be a sit-down, cooked meal. Here are a few breakfast-to-go options that pack a lot of nutrition and very few calories:

• A couple of reduced-fat cheese sticks (part-skim mozzarella, cheddar from 2% milk, etc.) with a piece of “portable” fruit – apples, pears, grapes, dried apricots, plums (all easy to eat while driving)
• A smoothie made from frozen berries, low-fat yogurt, a little O.J., and added wheat germ or flax – nutrition powerhouse (be sure to rinse the blender with water if you don’t have time to clean – makes a later clean-up much quicker)
• Banana/peanut butter roll-ups – spread whole grain tortillas with peanut or almond nut butter, add banana, and roll up (to boost fiber, folate and vitamin E, sprinkle a tbs. or 2 of wheat germ over banana before rolling up)
• On-the-go breakfast parfait: layer low-fat yogurt, granola (or other whole grain cereal of choice), berries (frozen fine) in a large paper cup. Throw in a plastic spoon for a delicious and easy breakfast on the run.
• Warm cereals in a paper cup: throw a packet or 2 of microwavable cereals (oatmeal, Kashi warm cereals) in a paper cup. Cook as directed. Top with what germ, cinnamon, chopped dried apricots, walnuts, or other nuts. Throw in your plastic spoon and go.
• Place a handful of mixed nuts or nuts of choice in zip lock. Grab a piece of fruit.
• Breakfast burrito. Scramble 2 large eggs. Place them in a heated (thrown in microwave for 30 seconds) whole grain tortilla, top with pre-grated cheddar cheese (2% milk) and roll into burrito. Can wrap in tin foil to keep it warm (can also top with prepared salsa to bring some veggies in).
• Spread 100% whole grain bagel or English muffin with peanut or other nut butter. Grab a handful of dried apricots.
• Low-fat cottage cheese or yogurt in individual containers
• Dried cereal in a cup (bite-sized best vs. flakes)

Other quick breakfast ideas:

• Cheese slices melted on whole wheat toast.
• Whole-wheat pita stuffed with low-fat cottage cheese and fresh fruit.
• Whole grain bagel spread with hummus and thin apple slices.
• English muffin topped with scrambled egg, egg substitute, or egg whites and topped with cheese slice (melt under broiler or toaster oven).
• Tortilla filled with scrambled egg, egg substitute, or egg whites and topped with salsa.
• Whole wheat crackers and cheese, apple wedges

* (thanks to Ann G. Kulze, MD, author of Dr. Ann’s 10-Step Diet, A Simple Plan for Permanent Weight Loss & Lifelong Vitality for help with these tips!)