I'm wondering if you lovely ladies would post some breakfast ideas (...even what you typically eat for breakfast on the diet). As a former non-breakfast eater, I feel out of my element trying to make food choices first thing in the morning. I'm thinking maybe if I can see how your morning plate breaks down, I'll have a better idea of how to proceed.
Thanks Laurie! That gives me a much better idea. It's been a bit hard to wrap my head around the concept of eating so much on a DIET! However, I won't complain!
Often for breakfast, I make scrambled eggs with 1 egg and egg whites. To that, once in a while, I'll make some ham called Better Then Bacon. It's really good, and you have 3 slices of ham as 1 portion of protein. I find it next to bacon. 1 Toast with Jam and half a banana.
And sometimes, I simply love to have 1 toast with Peanut Butter. Just make sure, you have milk or yogurt to have your balanced meal and half a banana.
We are doing a Colorful Choices program at work to get more fruits/veggies into our diet:
Ideas to start your day in a colorful way:
* Whole-grain cereal topped with fruit and skim milk
* Whole-grain frozen waffles topped with peanut butter and bananas, or fruit and apple sauce
* Instant oatmeal with skim milk and dried or fresh fruit and nuts
*Put one egg and three egg whites in a Pam-sprayed small glass bowl - microwave until eggs are cooked but not dry (about 2 minutes, stirring once or twice). Wrap the eggs in a whole-wheat tortilla and add fresh tomato slices and a small slice of cheese.
*Toast a slice of whole-wheat bread. Top with natural peanut butter and add banana slices.
*Make a smoothie. Blend one cup of skim or soy milk, one scoop of protein powder, one cup of frozen or fresh fruit and a banana in a blender for 30 seconds. Or, try your favorite combination.
* Fruit smoothie in a travel mug with a straw
* Fruit or tomato slices and low-fat cottage cheese
* Yogurt and fruit mixed together
*Make a breakfast sandwich with a toasted whole-wheat English muffin, eggs/egg whites, tomato slices, and avocado.
* Prepare hard-boiled eggs and sauté green bell peppers, mushrooms, and onions (you can buy these chopped and frozen) the night before. Slice the eggs, and stuff in a whole-wheat pita pocket along with the veggies the next morning. Microwave until warm.
* Prepare whole wheat breakfast breads or muffins with dried or fresh fruit on the weekend and enjoy them for breakfast all week long.
* Make waffles and freeze. Microwave in the morning and top with yogurt and fruit.
*Add the following to each of 5 small zip-lock bags so you have breakfast for the work week: 1/2 cup dry oatmeal, sprinkle of cinnamon, 2 Tbsp. raisins, and 2 Tbsp. almonds. Use these instead of instant oatmeal packs that are loaded with sugar. If you have time, add diced apple pieces to the mixture before you microwave. Or, add frozen blueberries and store the bags in the freezer.
Tips for a healthy breakfast:
* Eat whole-grain or bran cereals with less than 6 grams of sugar per serving.
* Drink skim milk or calcium fortified orange juice to get your daily calcium.
* Start the day with one or two servings of fruit and vegetables.
* Fiber reduces the risk of heart disease by reducing cholesterol. It also fills you up without adding many calories. Fruits, vegetables, and whole grains are great sources of fiber.
* Protein keeps you feeling satisfied. Yogurt, eggs, turkey bacon, and Kashi Go Lean cereal provide protein.
* Avoid white breads and foods with refined sugar such as donuts, pastries, sugary cereal, cereal bars, and pop tarts.
* Avoid juices that do not say 100 percent fruit juice.
* Buy plain yogurt and add your own fruit and ground flax meal.
* Buy plain instant oatmeal and add your own toppings.
* Be careful of portions - some specialty bagels can have almost 1000 calories!! You can have two slices of low-calorie whole wheat bread for 80 calories.
My standard breakfast is 2 slices of wheat toast spread with 1 tbs. of natural peanut butter, slathered with natural applesauce and 1 sliced banana. It keeps me full until lunch time
I used to cook big healthy breakfasts on the weekends - French toast or pancakes with fruit, egg white omelets, etc., but the pb/applesauce/banana toast has replaced that ritual. It's quick, easy, delicious, healthy and filling. Can't ask for more than that!
Breakfast Ideas?
