• The P 'n' B Waffle: 1 whole-grain frozen waffle topped with 1 tbs. peanut butter
• 1 cup blueberries
• 1 cup calcium- and vitamin D-fortified orange juice

• Breakfast Burrito: 1 8-inch flour tortilla filled with 1 scrambled egg (use vegetable spray in a nonstick pan), 1 ounce low-fat cheese, 2 tbs. salsa, 1 tbs. chopped fresh cilantro
• 3/4 cup cantaloupe
• Cafe latte: 1 cup 1% milk and espresso or French roast coffee (optional: sugar substitute)

• Souped-Up Cereal: 1 cup shredded-wheat cereal topped with 1 tbs walnuts, 2 tbs dried fruit and 1 cup
• low-fat milk
• 1 cup strawberries

• Apricot Smoothie: Blend 3/4 cup calcium- and vitamin D-fortified soy milk, 4 apricot halves (canned in juice), 2 tbs. orange juice concentrate, 1 banana, 2 tbs. toasted wheat germ
• 1/2 ounce nuts

• Lox and Bagels: 1 whole-wheat bagel, toasted and topped with 2 ounces smoked salmon, 1 tbs low-fat cream cheese, 1 medium tomato (sliced), 1 slice red onion, 1/4 cup alfalfa sprouts
• 3/4 cup honeydew melon
• Almond-scented cappuccino: 2/3 cup warm low-fat milk, 1/2 cup espresso or French roast coffee and 1/2 tsp almond extract

• The Daylight Special: 2 poached eggs
• 1 slice whole-wheat toast with 1 tsp butter, 1 medium tomato (sliced)
• 1 cup calcium- and vitamin D-fortified orange juice
• Tea or coffee

• The 5-Minute Breakfast: 1 cup whole-grain flaked cereal with 2/3 cup low-fat (1-percent) milk, 1 tbs raisins, 3 dried plums, chopped
• 6 ounces apricot nectar or other juice