A great way to have a quick breakfast is to plan and prepare the night before. Boil eggs once a week to minimize a work day breakfast rush. Try having 1 boiled egg, 1/4 of an avocado, 1 piece of whole wheat or rye bread and 1 fruit (an apple, berries or an orange etc.) for breakfast. It is quick, easy, colorful and healthy.

Three more breakfast ideas:

1. Greek yogurt (yoghurt) with berries.
-1/2 cup full-fat greek yogurt, 1 cup thawed (frozen) berries or fresh if in season,(because you can get Canadian berries for a cheaper price if you purchase frozen, all the nutrients and vitamins get locked into the fruit in the freezing process).

2. Fruit to go smoothie.
-The first two ingredients are optional: 1/4 cup sliced carrots or 1 handful of spinach, 1 tsp ground flaxseed, 1/2 cup greek yogurt, 1/2 cup milk or alternative, 1/2 cup water, 1/2 cup of your favorite frozen berry. Blend together and serve.

3. Oats.
-Make some quick oats if you’re in a rush. Make some overnight oats if you have some spare time the night before. Mix your oats with a berry and protein.

Try blueberries and almonds or raspberries and peanut butter.

To keep you full until your next meal or snack each of these meal ideas has a source of protein and fiber.