To prepare a healthy breakfast menu, include foods from three or more categories of the U.S. Department of Agriculture's MyPlate website: fruits, vegetables, grains, protein and dairy. Limit fat, sodium and sugars to reduce calories. Start the menu with a filling, protein-packed base, such as eggs or yogurt. Add in vegetables or fruit, and include smaller amounts of high-calorie foods such as nuts and cheese. Include one serving of whole-grain carbohydrates, such as toast or oats, to increase satiety.
One healthy breakfast option is a yogurt parfait with fresh fruit, oats and nuts. For extra sweetness, drizzle on a small amount of honey. Breakfast burritos with whole-wheat tortillas, eggs, black beans, salsa and a small amount of cheese also fit into the USDA guidelines. For a quick and easily customizable option, scramble eggs and mix in a liberal amount of vegetables and a sprinkling of goat cheese or cheddar cheese.
Oatmeal is a filling and healthy breakfast option. Mix in other cooked grains, such as quinoa or amaranth, for added protein. Add cinnamon, cocoa powder or honey for flavor, and mix in fresh or dried fruit for texture. Top the oatmeal with nuts for crunch.
For a no-cook breakfast, try fruit and Greek yogurt with granola.