7. Simple & fit veggie omelette (IHOP)

A veggie omelette is a great way to sneak more nutrient- and fiber-rich produce into your power breakfast, Miller says. In this case you get a flavor-fest of green peppers, mushrooms, onions, and oven-roasted tomatoes. "And the side of fruit adds a nice (sweet) touch," she says.

Calories 320; Fat 10 g (sat 1 g); Protein 21 g; Carbohydrate 40 g; Fiber 8 g; Sodium 420 mg

Room for improvement: This omelette is made with "egg substitute" (which contains mostly egg whites); if you prefer the real thing, ask your server to substitute egg whites instead.

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Credit: IHOP