Breakfast 1: Cold or hot cereal with skim milk

The Makeover: 8 oz. yogurt with 1/2 fresh apple, diced; 2 tbsp. granola; and 2 tbsp. chopped walnuts.

The Advantage: This meal provides more fiber and antioxidants from the fruit plus beneficial bacteria from the yogurt. The yogurt has more protein than the milk, plus the added fat and protein in the walnuts will help keep you satisfied.

Breakfast 2: Low-fat muffin or bagel with coffee

The Makeover: 2 slices whole-grain bread with 1 oz. Neufchatel cheese or reduced fat all-natural peanut butter and 1 tsp. all-fruit preserves.

The Advantage: This meal features more fiber through the whole-grain bread, added protein from the cheese or peanut butter, plus one serving of dairy.

Breakfast 3: Skip breakfast altogether

The Makeover: Make a smoothie! Blend together 1 1/2 c. apple juice, 1/2 c. frozen strawberries, 1 small banana, 8 oz. soy milk and 2 scoops of protein powder.

The Advantage: It's been proven that breakfast-eaters have better track records of weight management, better brainpower and more sustained energy throughout the day.