On the Run:

1. A breakfast bar, banana, hard-boiled egg (cook the night before)

2. Smoothie: Blend 1 cup fat-free yogurt, any fresh or canned fruit and skim milk to thin to your desired consistency; 1 slice toast topped with 1 teaspoon margarine or jelly

3. Fast food egg sandwich on an English muffin; hold the cheese and meat to save 200 calories and 18 grams of fat; choose skim or 1-percent milk to drink

Family-Friendly:

1. Egg sandwich (one egg fried in a nonstick skillet coated with cooking spray, placed on a toasted whole-grain English muffin and topped with a slice of low-fat cheese), grapes, skim milk

2. One-half cup instant oatmeal cooked with skim milk, topped with a sliced banana and a sprinkling of cinnamon and brown sugar; 1 cup fat-free yogurt

3. One whole-grain toaster waffle (or use your own homemade waffles or pancakes that you made over the weekend and froze for use during the week) topped with fresh or frozen mixed berries and drizzled with a touch of maple syrup; 1/2 cup low-fat cottage cheese; skim milk

Cheap and Easy:

1. One serving (read the label for specifics) whole grain breakfast cereal topped with skim milk and a sliced banana, 1 slice whole grain toast with peanut butter

2. Two slices whole-grain toast topped with peanut butter, 1 sliced apple, skim milk

3. Veggie omelet made with 1 egg (or egg substitute), leftover cooked vegetables and 1 ounce low-fat cheese, 1 slice whole -grain toast topped with 1 teaspoon margarine, 1/2 grapefruit More Drop 10 Fast: