"What's for breakfast?" The manner in which you address this age-old question will either make or break your morning. Here are some quick and easy breakfast ideas to help stave off the mid-morning-and keep your energy levels going strong. For example, a muffin with your coffee may give you a quick charge . This is due, in part, to the caffeine in the coffee as well as the sugar and simple carbohydrates in the doughnut. But if you consume this breakfast in the early morning, you may experience a "crash" just a few hours later, in which you feel hungry, tired, anxious, and irritable.

Fortunately, there are many other breakfast options available-ones which will not only keep your energy levels up but which are much better for you. The three key words here are protein, whole grains, and healthy fats. Essentially, the body burns off these kinds of foods more slowly. Eating a breakfast that includes a healthy balance of protein, whole grains, and healthy fat can help stave off the mid-morning munchies. What's more, eating whole grains can help lower the risk heart disease, according to the Whole Grains Council.

Here are some quick and easy breakfast ideas that can help stave off the mid-morning munchies.  Be sure to keep your portion size appropriate for your caloric needs, and don't forget to drink plenty of water.

  • Non-fat cottage cheese, a sprinkling of whole grain cereal, blueberries, and sliced almonds
  • Whole grain English muffin or bagel with low-fat cream cheese and chopped Brazil nuts
  • Low-fat yogurt, sliced banana, whole-grain granola, and walnuts
  • Omelet (made with Omega-3 enriched eggs) with a side of whole wheat toast
  • Whole grain cereal topped with low-fat milk and a handful of peanuts
  • Cooked oats or oatmeal topped with a spoon of jam and chopped cashews

Barbara Call Bourassa is a freelance writer and editor based in North Andover, Massachusetts.