Eating breakfast is crucial for giving the body fuel to start the day. However, this doesn't mean you should gorge on high-calorie, high-fat foods that clog the arteries. For the first meal when you wake up, look for satisfying but healthy foods that are convenient and quick enough to help busy people stay on track. The ideal 400-calorie breakfast provides some lean protein, whole grains for energy and at least one serving of fruits or vegetables.
Peanut Butter Muffin
Toast one split whole wheat English muffin. Spread 1 tbsp. peanut butter and add fruit. You may slice half a banana or sprinkle a couple tablespoons of raisins over the peanut butter or eat them on the side. Add 1 cup fat-free milk for a well-balanced breakfast.
Waffles and Blueberries
Heat 1/2 cup fresh or frozen blueberries with 1 tbsp. natural maple syrup. Toast two whole-grain frozen waffles. Pour the blueberry maple syrup over the waffles and sprinkle with 1 tbsp. crushed pecans.
Bagel Sandwich
Toast a small or 1/2 regular whole wheat bagel. Spread 1 tbsp. low-fat cream cheese over the bagel. Place 2 oz. lean ham or turkey on the cream cheese bagel. Add 1/4 cup fresh spinach leaves and two slices of tomato for a delicious bagel sandwich.
Breakfast Burrito
Spray a skillet with cooking spray. Beat a large egg and pour it into the skillet and cook on medium heat while stirring until the eggs are firm. Spread 1 tbsp. fat-free refried beans on a whole wheat tortilla. Heat this in the microwave for approximately 30 seconds. Add the scrambled egg, 1/4 cup shredded low fat cheese and 2 tbsp. salsa. Roll up the tortilla and it's ready to eat.
Trail Mix
Mix 2 cups oat square cereal, 8 tbsp. shelled sunflower seeds, 1/2 cup almond slivers and 2 cups dried fruit. Stir well and scoop it into four baggies. These can be stored for a couple of weeks for mornings when you don't have time to prepare a sit-down breakfast.
Yogurt, Fruit and Cereal
Combine 1 cup fat-free, plain yogurt with 1/2 cup fresh fruit and 1/2 cup natural crunchy cereal. Stir and serve cold.
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