Tired? Low on energy? Maybe it's because you forgot to eat breakfast. According to the American Dietetic Association, people who miss breakfast can be more "tired, irritable and restless."

It makes sense. Not eating for eight to 10 hours can certainly make you feel that way. Your body needs to refuel. Here are a few healthy meals you can create in five minutes or less that will give you the energy you need without packing on the calories.

SCRAMBLED EGG WHITES WITH VEGGIES

Use liquid egg whites. They're a bit more expensive than buying eggs, but if you want quick, this is it. About half a cup, which equals three egg whites, has only 60 calories and 12 grams of protein. Use a 12-inch pan if you have one. The larger the heated surface, the quicker the cooking process. Coat the pan with cooking spray, heat it up, and simply pour in the half cup of liquid whites. Now add a few bits of broccoli, some green and red peppers, onion, salt and pepper, and scramble. You can even have a slice of 100 percent whole-grain bread (with no sugar added) with your scrambled eggs.

SHREDDED WHEAT

The original spoon-size shredded wheat is just 100 percent whole wheat; that's it. Add some skim milk, half a banana (60 calories) or some other fruit and you have a quick, delicious and nutritious high-fiber meal. Many people convince themselves that the cereal they're eating is healthy, but most cereals have added sugar, which is something that should be avoided. A cup of shredded wheat with half a cup of skim milk is 210 calories.

OATMEAL

Oatmeal is a "whole" grain. It's also higher in protein and more satisfying than most other breakfast cereals, and the fiber helps to restore and stabilize blood sugar levels after a long night's sleep so you won't get a spike from the carbohydrates and then a quick fall soon after. Also, researchers have shown that oatmeal may help to lower blood cholesterol levels and reduce the risk of heart disease.

Old-fashioned oats take only five minutes to make, and a cup and a half of cooked oatmeal has 225 calories. Add a half a cup of frozen blueberries (only 35 calories) for an antioxidant kick. Just make sure to avoid extras like brown sugar, butter, salt, honey and whole milk.