You have probably heard it said time and again: Breakfast is the most important meal. When you start your day with a healthy meal, you give yourself an energy boost that will help you focus and be more productive throughout the day. Eating breakfast regularly also has long-term benefits. You’ll most likely eat less throughout the day and eat more beneficial foods. According to the Mayo Clinic, eating breakfast will help keep your weight and cholesterol levels under control.
You want to make sure you get plenty of protein during breakfast, as well as whole grains and a serving or two of fruits or vegetables. A breakfast burrito is a quick, easy way to get protein, vegetables and whole grains, all rolled up into a portable meal. To make the burrito, scramble one egg or a few ounces of tofu. Combine with a cup of vegetables of your choice, such as onion, pepper and broccoli. Place the egg and vegetable mixture on the lower third of a whole-wheat tortilla, and sprinkle some reduced-fat cheese on the veggies. Roll up the tortilla. You can make several burritos in advance and freeze them for a quick, on-the-go breakfast throughout the week.
It doesn’t sound very exciting, but you can get the fiber, protein and fruit you need in the morning all by eating a bowl of cereal. According to the Mayo Clinic, you should look for cereal that has at least 5 g of fiber and fewer than 13 g of sugar. If you are watching your weight, look for a cereal that has less than 120 calories per serving. Slice a banana or peach and sprinkle on the cereal. You can also sprinkle 1/2 cup of blueberries or sliced strawberries. Add a bit of protein by pouring skim milk or soy milk over the cereal. According to the U.S. Department of Agriculture National Nutrient database, 1/2 cup of skim milk provides 4 g of protein and 1/2 cup unsweetened soy milk contains 3.5 g of protein.
Low-fat yogurt is a great source of protein. Layer plain yogurt with fresh fruit and whole grain granola to build a simple, complete breakfast. Stick with plain yogurt to cut back on extra sugar. Avoid yogurt that already has the fruit mixed in or that comes in dessert flavors.
English Muffin Pizza
Slice a whole-wheat English muffin in half, and top with tomato sauce, a sprinkling of low fat cheese and several vegetables. You can also add low-fat vegetarian sausage to give the pizza an extra protein boost. Toast the pizza in a toaster oven or broil in your oven until the cheese is melted. Pair the pizza with a glass of unsweetened cranberry or orange juice.