500 Calories in 5 minutes

500 Calories in 5 Minutes

Getting a power-packed breakfast to start your day!

Breakfast Check List

  • Make sure your breakfast consists of complex carbohydrates (ex: whole grain cereal, wheat bread, fruit, low-fat milk), protein (ex: eggs/egg whites, lean meat, nuts), and some healthy fat (peanut butter, nuts, light cream cheese)
  • Look for whole wheat bread and grain products instead of white/refined products
  • Choose low-fat (skim, 1% or 2%) milk and dairy products
  • Limit your intake of fried foods, grease, and extra gravies & sauces
  • Aim to get fruit into your breakfast either as a juice or as a whole frui

500 Calorie Breakfasts At Home…A Must for EVERY Athlete
• 1 whole wheat bagel, 2 Tablespoons peanut butter, 1- 8oz cup skim milk
• 1 wheat English muffin toasted w/2-3 slices ham, 1 slice 2% cheese, 1 banana, 1-8oz cup 2% milk or 12oz skim milk
• 1 cup cereal w/ 1⁄2 cup 2% milk, 1 yogurt, Grande non-fat latte
• 1 smoothie made w/1 cup milk, 1 yogurt, 1 banana, 1 cup strawberries, & 1 scoop whey protein powder and a chewy granola bar
• 250 calorie energy bar, 1 cup skim milk, 1 fruit, small hand full nuts
• 2 pieces wheat toast with 2 Tablespoons peanut butter, 1 string cheese, 1 fruit
• 2 Eggo whole wheat waffles, 1 Tablespoons butter, Drizzle syrup, 2 string cheese
• 2 Eggo whole wheat waffles with 2 Tablespoons peanut butter, 1 cup 2% milk or 1 cup skim milk and a string cheese
• 1 pack Nature Valley granola bars, 1 cup 2% milk, 1 string cheese, small handful nuts
• 1 yogurt with 1 cup cereal mixed in, 1 piece toast with 1 slice melted 2% cheese, 1 banana
• 1 pack peanut butter crackers, 1 cup skim milk, 1 fruit, 1 string cheese or yogurt
• 1 pack oatmeal (1 cup cooked) with 1 Tablespoon peanut butter and 1 scoop whey protein powder mixed in, 1 fruit or 1 cup 2% milk
• 1 whole wheat bagel w/2 Tablespoons low-fat cream cheese, 1 whey protein shake mixed with water
• 1 whole wheat tortilla warm with 3 slices ham and 1 slice 2% cheese, 1 pack peanut butter crackers

Healthy Breakfast Choices On-the-G0


  • Whole wheat bagel w/cream cheese
  • Ham & cheese roll w/low-fat milk
  • English muffin w/ham, egg, & chees
  • Protein shake w/milk, yogurt, & fruit
  • Low-fat bran muffin

Instead of:

  • Biscuits w/butter or gravy – Chocolate covered donuts
  • Croissant w/bacon and cheese
  • Frappuccino w/syrup & whip cream – Pastry or powdered donuts

–Amy Goodson
amy-goodson-quarterback-ranchAmy Goodson, MS, RD, CSSD, LD is a registered dietitian for Ben Hogan Sports Medicine and serves as the sports dietitian for the Dallas Cowboys, Texas Rangers, FC Soccer Dallas, Jim McClean Golf School, Texas Christian University Athletics, and University of Texas at Arlington Athletics. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and the University of Texas at Arlington and is a state media representative for the Texas Academy of Nutrition and Dietetics. . She received her Bachelor of Science degree in speech communications from Texas Christian University and Masters in Exercise and Sports Nutrition from Texas Woman’s University.