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• Breakfast in 5 Minutes or Less

The Fats in Fast-Food Breakfasts
The breakfast value menu at a popular fast-food restaurant might seem like a good idea, but a quick look at the nutritional facts and a healthier alternative recipe reveals that neither your wallet nor your waistline will benefit from this drive-thru meal:

Fast Food Breakfast Value Meal ($3/person)

• Mini cinnamon rolls with icing packet
• Sausage biscuit sandwich, plain
• Small hash browns

Total calories: 1160 (58% RDA*)
Total fat: 75 g  (115% RDA)
Total sodium: 2360 mg (98% RDA)
Total protein: 20 g

MetroHealth's Make-at-Home Alternative (About $1.64/person)
Courtesy of the Aamoth Family Pediatric Wellness Center Team

• 2 6" cinnamon nut high-protein pancakes with 2Tb low sugar syrup 
• 1/2 cup fresh strawberries   
• 2 hard-boiled eggs

Total calories: 455
Total fat: <5 g
Total sodium: 320 mg
Total protein: 26 g

*RDA (Recommended Daily Allowance); based on a 2000-calorie diet.

Check out more healthy breakfast ideas from MetroHealth:

	Ingredients
	½ cup fat-free milk		¼ cup frozen berries
	½ cup plain yogurt		1 ½ tbsp. flax seeds
	½ frozen banana		2 tbsp. protein powder
	Preparation
	Put all ingredients in the blender. Blend together until fruit is pureed. Add more fat-free milk to desired thickness.

	Ingredients
	1 frozen banana		¼ cup milk
	2 cups spinach		1/3 cup orange juice
	1 tbsp flax seed flakes
	Preparation
	Place all in blender and puree until smooth. Serve immediately.

	Ingredients
	1 3/4 cups flour		2 eggs
	¼ cup sugar		2 tbsp protein powder
	2 Tbsp baking powder		1 ½ cup milk
	1 tsp salt		¼ cup oil
	Preparation
	Mix dry ingredients. Add eggs, milk and oil and use a whisk to blend. Cook on pan or griddle at 350 degrees. Flip when lightly browned and cook through (usually takes about 3-4 minutes per side). Note: You can add spices, nuts or fruit to the batter, or top cooked pancakes with fresh berries.
Breakfast in 5 Minutes or Less

1. Grab and Go: Hard boiled egg, yogurt and banana. (Tip: Cook eggs the night before.)
2. Parfait Pronto!: Plain or vanilla yogurt with 1/2 cup of raisin bran or low-fat granola.
3. Split Decision: Whole grain bagel toasted. Spread one half with peanut butter and top with banana slices. Top the other half with low-fat cottage cheese and a dash of black pepper.
4. Hot and Filling: A ½ cup oatmeal with 1 cup fat-free milk (instead of water). Mix in 1/4 cup crushed walnuts and dried fruit. Microwave for 2 minutes.
5. Scramblin' Out the Door: Scramble an egg with 1 tablespoon low-fat cheese, top with salsa and wrap in a whole grain tortilla. (Tip: You can substitute 1-2 ounces of last night's leftover lean meat for the egg.)