Vegetables provide you with fiber, vitamins and minerals and are an essential part of any healthy eating plan. Dietary guidelines established by the U.S. Government recommend two to three cups of vegetables per day for adult women and men. Trying to fit that many veggies in at dinner can be tough; it's much easier to spread your intake throughout the day and consume some at every meal, including at breakfast time, which is easier than you might think.
Step 1
Make eggs with spinach, mushroom and asparagus. Sauté the vegetables in 1 tbsp. of olive oil and add beaten eggs for a twist on scrambled eggs. Add salt and pepper to taste.
Step 2
Blend green leafy vegetables in with your morning smoothie. Add 1 cup of berries, 1 banana, ½ cup yogurt, ½ cup milk and 1 cup of green veggies, such as spinach and kale. Mix until well blended and serve immediately -- you won't even know the vegetables are there.
Step 3
Top a whole-wheat bagel with fresh tomato slices. Toast a whole-wheat bagel and spread lightly with cream cheese. Place tomato slices on top of the cream cheese and eat open faced. Add onion slices as well if you desire.
Step 4
Bake a homemade veggie pizza for dinner and eat the leftovers for breakfast. Top whole-wheat pizza crust with tomato sauce, mozzarella cheese, mushrooms, olives, onions, green peppers, broccoli and cauliflower. Bake in a 400 degree F preheated oven for 17 to 20 minutes. Store the leftovers in an airtight container in the refrigerator and reheat the next morning in either the microwave, for two to three minutes, or the oven for 10 to 12 minutes.
Step 5
Create a healthy to go breakfast if you're in a hurry; pack yogurt, fresh fruit and carrot and celery sticks and eat while commuting to the office.
Step 6
Make homemade hashbrowns by sautéing shredded potatoes with yellow, orange and green bell pepper slices. Serve eggs on the side for a well-rounded meal.
Things You'll Need
- Mushrooms
- Spinach
- Asparagus
- Kale
- Tomato
- Onion
- Bell peppers
- Broccoli
- Cauliflower
- Carrots
- Celery
- Olive oil
- Eggs
- Berries
- Banana
- Milk
- Yogurt
- Whole-wheat bagel
- Cream cheese
- Whole-wheat pizza crust
- Mozzarella cheese
- Fruit
- Potatoes
- Skillet
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