Not all fast food is unhealthy. For a quick, fulfilling breakfast, try breakfast smoothies, which are high in calcium, vitamin C, and flavor. Calcium is critical to strong bones and teeth. But ensuring you get the proper amount of the mineral doesn't require drinking massive quantities of milk. A variety of foods are packed with calcium. Edamame (soybeans) -- delicious simply boiled -- are rich with calcium and other nutrients. Salmon cakes, white bean chili, and frittatas also contain plenty of calcium. And for a double shot of their essential mineral, try sauteed tofu with bitter greens.
Later in the day, edamame with a sprinkle of salt are a nutritious snack.