When you're trying to lose weight, breakfast is essential. Eating a healthy and filling breakfast will prevent you from snacking mid-morning and will put you in the right mindset to make healthy choices all day. A breakfast that's packed with protein will also boost your energy, which will help you be active and burn calories. A nutritious breakfast that you can eat on your way to school or work takes less than five minutes to make and will keep you satisfied for hours.
Shake
A breakfast shake or smoothie takes minutes to make in the morning. When you pour it into a portable cup with a container and straw, you can drink it in the car on your way to work. The night before, place sliced strawberries and bananas in a small plastic bag and stick them in the freezer. In the morning, pour a cup of nonfat Greek yogurt, a splash of orange juice and a scoop of protein powder into your blender. Add the frozen fruit, and blend until the drink is smooth. For an even quicker option, combine a store-bought no-sugar-added breakfast shake mix with low-fat milk.
Baked Goods
Store-bought breakfast baked goods are generally packed with sugar and fat, but homemade versions can be sweet, healthy and filling. Find a recipe for healthy muffins or coffee cake that includes whole wheat flour and uses nonfat yogurt or applesauce in place of most of the butter. Add blueberries or chunks of apples and pears to give the muffins more nutrients and moistness. Make a batch of these baked goods over the weekend, and enjoy them all week long.
Sandwich
If you crave breakfast sandwiches, the fast food drive-through is not your only option. Make a low-fat breakfast sandwich in minutes and eat it on the go. Hard boil an egg at night. In the morning, spread a few slices of honey-baked ham, a slice of low-fat cheese and the sliced egg on a whole-wheat English muffin. If you have a few more minutes, scramble one whole egg and a second egg white. Add the eggs to a whole wheat tortilla, along with a scoop of salsa, some black beans and a sprinkle of low-fat shredded cheese.
Yogurt Parfait
Low-fat and nonfat yogurts are filled with calcium and protein, and you can choose from a variety of fruit flavors. Pour a carton of yogurt into a reusable plastic container. Slice a cup of your favorite fruit and add it. Bananas, peaches and pineapple chunks are all tasty with yogurt, but if you're in a rush, dump in some whole berries. Add a spoonful of wheat germ for fiber, and mix.
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