We’ve heard it’s the most important meal of the day, but many people still skip breakfast. Various studies have shown that a well-balanced breakfast will give you a boost of energy to start the day; and the right combination of foods in the morning can stave off hunger for hours to come.
So what should you eat for your first meal? Pass on excess sugar in cereal, empty carbohydrates in bagels and muffins, and extra fat in sausage and bacon. Instead, try one of these five ideas, which all contain a healthy portion of fiber, protein, and complex carbs in less than 400 calories each.
1. Go for eggs
One breakfast super food is the incredible, edible egg. A study conducted at the University of Connecticut found that starting the day with eggs not only added valuable protein, but also reduced hunger pangs and decreased calorie consumption for the rest of the day. In fact, dieters lost 65 percent more weight and had more energy when they ate eggs for breakfast rather than those who ate bagels. Here’s an easy egg-based breakfast:
In a small bowl, microwave a scrambled egg for a minute. Place it between a pre-sliced, whole wheat sandwich thin (like Arnold brand) with a slice of Swiss cheese. Pair with half a cup of strawberries. Calories: 322; carbohydrates: 28 g; protein: 19 g; fat: 15 g; fiber: 7 g
2. Vegetables for breakfast? Yes!
Vegetables are packed with vital nutrients, which is why experts say you need at least five servings every day. With a little pre-preparation, whipping together a breakfast with veggies is a breeze:
The night before, as you are preparing your vegetable dish or salad for dinner, slice and refrigerate an extra cup for your morning meal (green or red peppers, broccoli, tomatoes, zucchini, carrots, onions, etc.). In the morning, heat up some olive oil in a frying pan and sauté the veggies. Add an egg and seasonings and quickly scramble with the veggies. Serve with a slice of whole wheat toast with honey. Calories: 334; carbohydrates: 30 g; protein: 10 g; fat: 18 g; fiber: 5 g
3. Berry good
No time to cook? No problem. You can still have a nutrient-rich breakfast – and this one comes all in one bowl. We start with yogurt, which was found to help obese adults (who had three servings of fat-free yogurt a day) to lose 22 percent more weight and 61 percent more body fat than dieters who simply cut calories, according to a study published in the International Journal of Obesity.
Scoop a 6-ounce container of vanilla-flavored fat-free Greek yogurt into a bowl. Top with a cup of berries of your choice. Sprinkle on 2 tablespoons of sliced almonds and 1 tablespoon of whole flax seeds. Calories: 370; carbohydrates: 34 g; protein: 23 g; fat: 16 g; fiber: 12 g
4. Warm and comforting
If you’re itching for carbohydrates to start the day, choose oatmeal, which has been shown to promote weight loss, improve cholesterol profiles, reduce inflammation, and fight against high blood pressure and Type 2 diabetes, reports WebMD. Here’s a breakfast that’ll fill you up – just like Mom’s oatmeal did.
Cook up a half cup of old-fashioned oats. When they’re nearly cooked, add a quarter cup of raisins or dried cranberries and a sprinkle a half teaspoon of cinnamon, which has been shown to regulate blood sugar and lower bad cholesterol. Once cooked, serve in a bowl with a quarter cup of 1 percent milk. For added protein, serve with a vegetarian breakfast sausage link (like Boca brand). Calories: 331; carbohydrates: 59 g; protein: 16 g; fat: 6.5 g; fiber: 8 g
5. Breakfast in a glass
A smoothie with a jolt of caffeine? Does it get better than that? We don’t think so. Here’s a quick and tasty, yet still nutritious and protein-packed, smoothie to start your day.
In a blender place one to two cups of ice (depending on your preference). Add a cup of 1 percent milk, a scoop of vanilla-flavored protein powder (like SlimFast), 2 tablespoons of low-sugar chocolate sauce (like Hershey's Lite), and a packet of instant coffee (like Starbuck's Via). Blend to desired consistency. Calories: 347; carbohydrates: 48 g; protein: 23 g; fat: 6 g; fiber: 4 g
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