Breakfast is my favorite meal of the day and also one of the easiest. The secret to a lasting breakfast is to pair hunger satiating protein with energizing carbohydrates. And if you’re looking for options to fill you up, not out, these weigh in at under 300 calories.
- Nonfat Greek yogurt topped with fresh or frozen berries and a few slivered almonds
- 2 hard-boiled eggs with a piece of whole grain toast
- 1 poached egg topped with fresh spinach and tomatoes on a whole grain English muffin
- 2 tablespoons of peanut or almond butter on a piece of whole grain toast
Good question! I love breakfast and it’s so important not to skip it, but not all breakfasts are created equal. It’s the first meal of the day and you should start the day off on the right foot with a nutritious and delicious meal.
Here are some of my favorite breakfasts:
0% Greek Yogurt, KIND granola and berries
100% whole wheat English muffin toasted with almond butter, sliced banana (and/or raisins) and cinnamon
2 egg whites (or 1 whole egg) and sliced avocado on a slice of whole wheat toast
Oatmeal with berries/bananas, sliced almonds, cinnamon and a splash of vanilla unsweetened almond milk
Veggie omelet with 2-3 egg whites, any veggies you like (tomato, mushrooms, spinach, peppers, etc.) and low-fat cheese
Kashi Go Lean Crunch with skim milk (or unsweetened vanilla almond milk) and fresh fruit
Here are breakfast recipes from skinnytaste.com, a favorite go-to recipe site that I like: http://www.skinnytaste.com/search/label/Breakfast%20Recipes
Here's some of my favorite breakfast ideas:
Smoothies: the main issue is to make sure you include protein with your fruit. I use 0% plain Greek yogurt, some frozen unsweetened fruit (strawberries, blueberries, peaches, mangos, etc - I like to mix and match the fruit for variety), and some 100% juice, such as OJ w/calcium and vitamin D, 100% apple juice, pomegranate juice. Also, some times I add a banana!
Breakfast Parfait: low-fat yogurt, diced fresh fruit in season, frozen, unsweetened blueberries (or other frozen fruit of choice), any whole-grain unsweetened cereal (we like Cheerios).
Oatmeal: another good choice, top with some fresh fruit and make with low-fat milk for the protein and you have a great start to the day.
Vanilla Activia Light with one cup of strawberries and 1/3 cup granola
1 egg omelet with low fat cheese, 1 small Roma tomato, and basil
Whole Wheat English Muffin with peanut butter and banana or apple slices
*1 cup cooked quinoa+1/2 cup unsweetened almond milk+1oz. mixed nuts or seeds+ tbs dried cherrie or cranberries+dash of cinammon+drizzsle of agave nectar or honey
*1 slice whole grain toast+2 Tbs low fat ricotta+a few sliced strawberries+drizzle of agave or honey
*1 cup low fat plain Greek yogurt+Tbs flaxseed powder+2Tbs homemade fruit compote (see recipe below)
*Yummy Fruit Compote
1/4 cup water
1 cup strawberries (quartered)
1 cup blueberries
1 Tbs orange zest
1 Tbs vanilla extract
Drizzle of honey or agave nectar
Combine all ingredients in a small sauce pan and turn on heat to medium low. the fruit will start to release its juice and slowly bubble with all that sweet goodness. When fruit is soft turn off heat and allow to cool. Enjoy over toast, oatmeal, yogurt or any time as a snack. Bon Appetit!