Cheap and Healthy Breakfast Options

Here are 10 breakfast ideas to help you start your day with a generous dose of good health.

Economical Fast Food Breakfast Ideas

McDonald's Fruit 'n Yogurt Parfait: $1 (from dollar menu)
160 calories, 2 grams fat, 1 gram saturated fat, 0 gram trans, 4 grams protein, 5 mg cholesterol, 85 mg sodium, 1 gram fiber

McDonald's Sausage Burrito: $1 (from dollar menu)
300 calories, 16 grams fat, 7 grams saturated fat, .5 gram trans, 12 grams protein, 130 mg cholesterol, 830 mg sodium, 1 gram fiber

Burger King Ham Omelet Sandwich: $1.08
290 calories, 13 grams fat, 4.5 grams saturated fat, 0 grams trans, 13 grams protein, 85 mg cholesterol, 870 mg sodium, 1 gram fiber

Burger King French Toast Sticks, 3 piece: $1.08
240 calories, 13 grams fat, 2.5 grams saturated fat, 0 grams trans, 4 grams protein, 0 mg cholesterol, 260 mg sodium, 1 gram fiber

Jack in the Box Breakfast Jack: $1.07
290 calories, 13 grams fat, 4 grams saturated fat, 0 grams trans, 16 g protein, 219 mg sodium, 757 mg sodium, 1 gram fiber

Cheap and Healthy Homemade Breakfast Ideas

Mixed Berry Satisfying Instant Oatmeal
It has less sugar and more fiber than other instant oatmeals. Each serving also contains 130 mg of heart-healthy plant omega-3 fatty acids, thanks to some added flaxseed. Make the oatmeal in the microwave (follow instructions on box) with 2/3 cup low-fat milk instead of water (this adds protein, calcium, and vitamin D). Sprinkle 1/3 cup chopped strawberries or frozen raspberries over the top and you’ve got breakfast.

A box is for 37 cents. The two to three cups of low fat milk will cost 16 cents

1 to three cups of chopped fresh or frozen strawberries or raspberries will be 40 cents

High-Fiber Breakfast Bagel
Use a toasted whole-wheat bagel or English muffin. Make an egg patty using a brand of eggs higher in omega-3s, plus 2 tablespoons of egg substitute or 1 egg white. Whisk an egg and egg substitute or egg whites together while heating a small nonstick saucepan over medium-high heat.

Coat bottom of pan with canola cooking spray, then pour in the egg mixture. Add a cover to the saucepan (this will cause the egg to puff up and cook on both sides.) Top the bottom bagel with the egg patty. Top the hot egg patty with a slice of reduced fat cheddar cheese.

Breakfast Yogurt Parfait
Use three to four cups of low-fat vanilla or plain yogurt. Stir in 1/2 cup of fresh fruit. Top that with half a cup of whole-grain breakfast cereal. An optional garnish would be a tablespoon or two of chopped nuts.

Yogurt from a 32-oz. tub at 3 dollars would be 56 cents, fruit would be 30 cents and cereal with 16, half-cup servings of Quaker Natural Granola, Lowfat, with raisins costing 3 dollars would be 19 cents.

Tea and Toast Breakfast
Whole wheat bread is one of the most inexpensive breakfast options. A loaf of 100 percent whole wheat bread with about 20 slices come for around 2-2.50 dollars.

You can top your toast with either reduced-fat cheese or natural-style peanut butter, either of which will add some protein and fat to help balance the carbs.

Pop two slices of 100 percent whole wheat bread into the toaster. When toasted, add about .75 ounces of reduced-fat cheese or one tablespoon of peanut butter to each slice. Brew some green tea.