Greek yogurt with fruit
Greek yogurt has twice as much protein as traditional yogurt, so it's the perfect foundation for a substantial morning meal. Enjoy a 6-ounce container of nonfat Greek yogurt (plain or flavored) topped with 1 tablespoon chopped, toasted nuts
(walnuts, almonds, pecans, or any other variety), and add a banana, orange, half a grapefruit, or another piece of fruit on the side.
220–260 calories, 18–22g protein, 5g fat, 25–38g carb, 3g fiber