Breakfast is one of those meals alot of people seem to skip, forget, or just don’t give themselves time for. But, do you realize how important breakfast is? It is the most important meal of your day. After sleeping for 6+ hours your body is not only dehydrated, but also has used up all your calories, carbs, proteins, and more. Eating breakfast within 1 hour of arising helps fuel your day.
A healthy breakfast should contain some protein and some fiber. Protein can come from low fat meats, eggs, beans or dairy. Fiber can be found in whole grains, vegetables and fruits. A good example of a healthy breakfast might be something simple like a hard boiled egg, an orange, and a bowl of whole grain cereal with low fat milk.
Stay away from the sugary cereals, syrups, pastries, and white breads because they are digested quickly and will leave you hungry and tired in a couple of hours. Protein and fiber satisfy your hunger and will keep you feeling full until lunch time.
If you really don’t like to eat breakfast, you can split it up into two smaller meals. Eat a hard boiled egg at home, and an hour or two later, take a break from work and snack on an apple and a handful of healthy nuts like pecans or walnuts.
Here are some simple, yummy and healthy breakfast ideas.
Bacon and Eggs
* 1 egg(s), whole
* 1/4 cup(s) egg whites, liquid
* 2 ounce(s) bacon, Canadian-style
* 1 teaspoon oil, canola
* 1/2 cup(s) onion(s), green, chopped
* salt and black pepper, to taste
In small bowl, beat egg and egg whites until smooth. Cut bacon into thin strips and add to egg mixture.
Coat bottom of small skillet or frying pan with oil. Pour egg mixture into skillet and scramble with a fork until eggs are thoroughly cooked.
Add green onion and cook for 1 minute longer.
Remove from heat and add salt and pepper to taste.
Banana Breakfast Shake
* 1 cup(s) milk, fat-free
* 3/4 cup(s) banana(s), sliced
* 3/4 teaspoon flax seeds, ground
* 2 teaspoon peanut butter, natural
* ice cubes, optional
Combine all the ingredients in a blender and blend until smooth.
Harvest Pumpkin Muffins
* 1 1/2 cup(s) flour, all-purpose
* 1 1/2 teaspoon baking powder
* 1 teaspoon baking soda
* 1/4 teaspoon salt
* 1 1/2 teaspoon cinnamon, ground
* 1/2 teaspoon ginger, ground
* 1/4 teaspoon nutmeg, ground
* 1/4 cup(s) butter, softened
* 3/4 cup(s) honey
* 1 egg(s)
* 1 cup(s) pumpkin, solid pack
* 1 cup(s) nuts, walnuts, chopped, toasted
In medium bowl, combine flour, baking powder, baking soda, salt, cinnamon, ginger and nutmeg; set aside.
Using an electric mixer, beat butter until light; beat in honey, egg and pumpkin. Gradually add flour mixture, mixing until just blended; stir in walnuts.
Spoon into 12 greased or paper-lined 2-1/2 inch muffin cups. Bake at 350°F for 25 to 30 minutes, or until toothpick inserted in center comes out clean. Remove muffins from pan to wire rack. Serve warm or at room temperature.
* 1 cup(s) half-and-half, fat-free
* 1 egg(s), whites only
* 3 tablespoon honey
* 1 tablespoon cinnamon, ground
* 1/4 teaspoon nutmeg, ground
* 1 teaspoon orange extract, or lemon extract
* 3 drop(s) vanilla extract
* 1/4 teaspoon salt
* 6 slice(s) bread, sprouted wheat, whole grain, low-sodium, such as Ezekial
* 6 tablespoon maple syrup
In a wide bowl, beat the egg white with the half-and-half. Add honey, cinnamon, nutmeg, orange or lemon extract, vanilla extract, and salt. Dip each slice of bread in the mixture for a minute. Spray skillet with nonstick cooking spray and heat on medium. Cook French toast on both sides until brown. Dust with cinnamon one last time and top with remaining honey.
Scrambled Eggs and Cheese on Whole-Wheat Toast
* 2 large egg(s)
* 2 large egg(s), whites
* 3 teaspoon milk, fat-free
* 1/8 teaspoon salt
* 3 tablespoon cheese, cheddar, low-fat, shredded
* 1 slice(s) bread, whole-wheat, light
Heat a medium non-stick frying pan to a setting just above medium.
In a medium metal or glass mixing bowl, whisk the eggs and egg whites with the milk, salt, and cheese. Beat vigorously for 2 minutes.
Coat the frying pan with cooking spray and add the egg mixture. Do not stir immediately. Wait until the first hint of setting begins. Using a spatula or a flat wooden spoon, push eggs toward center while tilting skillet to distribute runny parts. Continue this motion as the eggs continue to set. Break apart large pieces as they form with your spoon or spatula. When there are no longer runny parts of the egg flip over all the eggs and allow the eggs to cook 15 to 25 seconds longer.
Transfer eggs to serving plates and serve with toast.
1/2 C Blueberries
1/2 C Raspberries
1 Container any flavor Yoplait Yogurt (small container)
I mix all ingredients in a bowl, and enjoy. I also have a protein shake before my workout, and after.
Remember that eating a healthy breakfast is the best way to start off your day, and be good to yourself by eating a healthy breakfast. Notice how much better you feel through the morning and the rest of the day when you don’t skip breakfast.