Did you know that eating breakfast is one of the most important parts of your day? Not only does it give you the energy to start your day and get you ready to go, but it can also help you stay healthy and lose weight! Try out these delicious breakfast meals that taste great even though they’re healthy enough to eat first thing in the morning. You’ll feel fuller longer, which means no mid-morning munchies!
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Loaded with fiber, carbs and protein, oatmeal is a great option for people who need a quick source of energy in the morning. With 7 grams of protein per cup and 16 grams of carbohydrates, oatmeal is low on sugar. It’s also naturally gluten-free (if it’s made with gluten-free oats), making it ideal for people with allergies. A bowl of oats starts your day off right—and keeps you feeling full for hours after you’ve eaten it. Oats are considered to be excellent brain food, so if you’re looking to start your day with an easy-to-digest meal that’ll keep your brain firing on all cylinders throughout your workday, try a bowl of steaming hot oats!
Make your own protein shakes for an instant meal. By simply blending a bunch of fruit together, with maybe some yogurt and honey for flavor, you get a low-calorie but nutrient-packed beverage that’s perfect for mornings on the go. Or take it up a notch by adding green tea to your smoothie—it may help boost weight loss. How does it work? The polyphenols in green tea are known to increase levels of norepinephrine, a hormone that helps break down fat cells and increase energy expenditure. A study in Pharmacology found that those who consumed green tea experienced elevated norepinephrine levels for longer than those who drank water instead. And remember: Buy organic when possible!
One of the best breakfast foods, eggs are packed with protein, plus they’re a great source of choline. Plus, recent research has found that eating whole eggs—including both yolk and white—may help prevent high blood pressure, diabetes and even certain cancers. Many diets still advise that egg whites be removed because they contain too much fat. However, egg yolks also have health benefits, including vitamin A and choline; some experts think that eating only egg whites is an unnecessary risk.
One of my favorite things about pancakes is that they’re a very flexible base to which you can add or subtract many different kinds of toppings. You can also make pancakes healthy by adding extra whole grains, such as oatmeal or buckwheat, and swapping in coconut oil for butter. If fat loss is your goal, though, I recommend skipping all toppings except berries. Adding syrup means more carbs, and if you go with something savory like sautéed mushrooms and onions, then be sure to use low-sodium vegetable broth to keep your sodium intake in check. Serving size: one 4 pancakes (1 slice) with 1 Tbsp mixed fruit preserves or 1 tsp nut butter per pancake and 3/4 cup berries. Total calories: 260.
Biscuits and toast are excellent breakfast choices because they’re simple to make, inexpensive, easy to store in your kitchen cabinet for a quick snack, portable and keep well for several days. To make biscuits and toast, simply take your favorite homemade or store-bought biscuit or bread recipe (or even just prepared biscuits), and cut them into equal portions with a pizza cutter or knife of your choice. Wrap each portion individually in plastic wrap or wax paper. Then put them in an airtight container or storage bag until ready to use. Whether you’re at home on a Saturday morning doing chores or out and about at work looking for something nutritious before meeting up with co-workers over coffee, these are perfect snacks to throw into your purse or lunchbox so you don’t go hungry.
An extremely popular choice, the cereal should be a staple in every household. From Cheerios to Raisin Bran, there’s a wide variety of cereals to choose from. Not only is it filling, but there are many different varieties that pack tons of nutrients and vitamins! Most cereals also have low calories and provide good carbs for your brain. When choosing cereal, pick ones with less than 200 calories per serving and 5 grams of fiber or more (preferably 10). Make sure that it also has no trans fats or sugars added. A plain bagel: Bagels make for a great breakfast option if you’re looking for something on-the-go.
Butter & Jam Sandwiches
With its creamy sweetness and crunchy texture, what’s not to love about a butter and jam sandwich? Butter and Jam is a classic that is both filling and simple. The sandwich has been around for centuries, thought to have originated in Britain during medieval times when bread was scarce but dairy products were abundant. When it comes to making a good butter & jam sandwich there are a few steps you need to follow. Firstly slice your loaf of bread in half lengthways (while keeping it attached) then spread some butter onto one side of each piece of bread. Add your choice of jam followed by another layer of butter before topping with the last piece of bread on top.
Yoghurt & Fruit Bowls
Though they’re not as well-known as other breakfasts, fruit and yogurt bowls are fantastic options for people looking to start their day right. Greek-style yogurt with some fresh berries and a sprinkling of granola is an ideal way to kick-start your energy levels before setting off into your day. If you’re looking for something a little more decadent, an English muffin with peanut butter (if you’re allowed) and sliced banana is a delicious addition to any morning! Yogurt is also highly recommended for losing weight in general; it’s high in protein, so it leaves you feeling fuller for longer – which means less snacking throughout the day. No snacking = no weight gain!
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