Morning Meal Ideas

Eating a quick but healthy breakfast is as easy as 1-2-3, no matter how rushed your morning. Start with a whole grain from the list, then choose a fruit and a protein from the choices.

Whole Grain +

Fruit +


Bread, bagels, English muffins, raisin bread
(whole grain)
Frozen fruit: strawberries, blueberries, mangoes, peaches Nut butters, nuts
Ready to eat cereal
(whole grain)
Fresh fruit: apple slices, pears, peaches, bananas, blueberries Cheese-shredded, cubed, string, sliced
Tortilla/Pita Avocados Canadian bacon, lean deli meats, smoked salmon
Oatmeal or other whole grain Dried fruit Eggs, egg substitute
Waffles 100% fruit/vegetable juices Dairy or non-dairy products: yogurt, cottage cheese, ricotta
Fruit/nut bars Canned fruit (in juice or water) Tofu


  • Tortilla-Banana Rollup: spread tortilla with 1 tablespoon nut butter, lay banana on one end; roll up
  • Oatmeal made with milk and topped with blueberries or canned peaches
  • Oatmeal topped with raisins and walnuts
  • Waffles topped with fruit and Greek yogurt
  • Pear-walnut sandwich: raisin bread toast, pear slices, cream cheese and walnuts
  • Fruit smoothie paired with a skinny bagel or granola bar
  • Yogurt parfait: yogurt, fresh fruit topped with ready to eat cereal
  • Vegetable omelet, whole grain toast, 100% juice
  • Egg sandwich: toasted English muffin, egg and/or Canadian bacon, cut up fruit
  • Cheese bagel: toasted bagel topped with a slice of cheese, apple wedges
  • Ready to eat cereal, banana slices, milk
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