By alfat. healthy breakfast easy. Published at Saturday, August 12th, 2017 - 06:46:08 AM.
Having a solid morning meal may help prevent overeating the rest of the day, Joy Bauer, RD, told WomansDay.com. But research has consistently shown that including protein is the key to feeling full and quelling mid-morning munchies. (Sorry, doughnuts.) Think you're too busy? Here's a week's worth of healthy and quick breakfast ideas.
Whole-grain oats at breakfast become even healthier in this Blackberry Pie Oatmeal recipe adapted from Oprah.com. Top a bowl of cooked oats with 1/3 cup blackberries (or your favorite), then add 1 tablespoon chopped walnuts and one crushed graham cracker. One of the most antioxidant-rich fruits, berries are loaded with fiber and vitamin C. Walnuts' protein and fat help make the oatmeal more satiating.
Eggs take a lot less time than you think. Try this quick scrambled egg recipe for breakfast, complete with mushrooms and shredded low-fat cheese, from WomensHealthMag.com. Quick tip: Start scrambling your eggs as soon as they hit the pan, and cook until firm.
Frozen waffles aren't just for kids! Try the breakfast Berry Wafflewich recipe from WomensHealthMag.com: Pop a whole-grain waffle in the toaster while getting dressed. When it's ready, spread on one tablespoon of peanut butter or almond butter for 3 to 4 grams of protein. Cup the waffle in your hand, add antioxidant- and vitamin-rich berries of your choice, then squeeze lightly, taco-style.
This Mexican-style breakfast from RealSimple.com can be made with an already-cooked refrigerated hard-boiled egg (or, quickly scramble an egg in under 5 minutes). Slice and add to a medium whole-wheat tortilla, and you've got 9 grams of protein and 3 grams of fiber. If you've got an extra minute or two, add a piece of Canadian bacon and a half-ounce slice of cheese like flavorful pepperjack. Top with two tablespoons of salsa for kick.
Smoothies are a great breakfast option for hectic mornings, especially if you start with pre-sliced frozen fruit. This recipe from RD.com combines low-calorie strawberries, which are high in vitamin C, potassium, and fiber; orange juice, with more immunity-boosting vitamin C; and protein- and calcium-rich yogurt. (Soak the blender in the sink. You'll clean it after work.)
Toast a slice of whole-wheat bread and spread it with one tablespoon of natural peanut butter and one tablespoon of raw honey, recommends MindBodyGreen.com. The PB delivers about 4 grams of energizing protein, the toast about 2 grams of fiber and 4 more grams of protein, and raw honey contains phytonutrients with antimicrobial and cancer-fighting properties.
It's doesn't get simpler than this nutritious combo, which is easy to eat for breakfast on the run. Toss an apple (for 3 grams of filling fiber) and an ounce of cheddar cheese (for 7 grams of protein and 20 percent of your daily calcium need) in a plastic bag and go get that bus.
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