Breakfast Ideas
Your mother always said breakfast was the most important meal of the day and in many ways, she was right. Eating breakfast will jump start your metabolism and increase your morning concentration making this morning meal a very important part of losing weight. As you make healthy changes part of your lifestyle, be sure to balance your meals with protein and carbohydrates for lasting success and read labels for low-fat, vitamin-rich, high-fiber foods, which are not only beneficial in regulating your digestive system but also help you feel satisfied longer, lower cholesterol and regulate blood sugar. Here, we’ve provided you with a few helpful and healthy breakfast ideas to put you on the right track, right from the start.
Breakfast Menus:
| 1. |
| Egg-white omelet |
4 egg whites |
| Low-fat cheese |
1 oz |
| Spinach, tomato, mushrooms |
1 cup total |
| Whole-wheat toast |
1 slice |
| Grapefruit |
½ |
| 2. |
| High-fiber cereal |
¾ cup |
| Skim or 1% milk |
1 cup |
| Banana |
½ |
| 3. |
| French toast |
1 slice |
| Skim or 1% milk |
1 cup |
| Blueberries |
¾ cup |
| Low-calorie syrup |
one serving amount |
| 4. |
| Scrambled, poached, or fried egg |
|
| Egg |
1 (use nonstick cooking spray) |
| Grits |
½ cup |
| Margarine |
1 teaspoon |
| Orange juice |
½ cup |
| 5. |
| Cottage cheese |
¼ cup |
| English muffin |
1 whole |
| Pineapple |
¾ cup |
| 6. |
| Yogurt |
1 cup |
| Cheese toast |
1 slice with 1 oz of low-fat cheese |
| Strawberries |
1¼ cup |
| 7. |
| Oatmeal |
½ cup cooked |
| Walnuts or almonds |
4 halves |
| Skim or 1% milk |
1 cup |
| Raisins |
2 tablespoon |
| 8. |
| Tortilla |
1, small |
| Black beans |
½ cup |
| Cheese |
1 oz |
| Scrambled egg |
1 |
| Salsa |
1 tablespoon |
| 9. |
| Pancakes |
2, 4″ diameter |
| Mixed berries |
¾ cup |
| Skim or 1% milk |
1 cup |
| Syrup |
2 tablespoon |
| 10. |
| Wheat bagel |
½ |
| Peanut butter |
1 tablespoon |
| Banana |
½ |
| Skim or 1% milk |
1 cup |
For an added treat, anything less than 20 calories per serving, such as fat-free cream cheese, jelly, seasonings and syrup, is considered a “free” item and can be enjoyed as part of your breakfast. Keep in mind that breakfast doesn’t have to be limited to the traditional items listed here. You can always mix it up and substitute a turkey wrap or sandwich, or even a breakfast bar. Just be sure to read your labels and stay within your calorie allowance for continued weight-loss success.
