Healthy EatingNutritionRecipeWeight Loss

what to eat for breakfast

By January 22, 2019 No Comments

Breakfast is my fave meal, so I never ever skip it, but I’m the anomaly. Most of us can do lunch and dinner easy, but we get stuck when it comes to breakfast.

Mornings are so hurried, it’s hard to find time to prepare something healthy in the time we have, so we’ll just grab a muffin and a latte from Starbucks on the way, if anything.

But let’s not do that because *this is my breakfast spiel* breakfast is the first step to increasing your metabolism aka helping you get and stay fit.

Eat a balanced breakfast (lean protein + whole grain carb) within one hour of waking up and you’ll change your body chemistry dramatically.

This is one of those moments where eating actually makes you thin. If you don’t eat breakfast, you’ll crave fat and sugar for lunch, probably overeat and hate yourself (at least 2 out of those 3).

Common reasons for not eating breakfast: 1) you don’t know what to eat; 2) you have no time; 3) you’re not hungry in the morning.

  • For reason 1, look at all the delicious options I’ve put together for you below!
  • For 2, if you don’t have time, it’s okay, wake up 10 minutes earlier, it’s easy.
  • 3. Doesn’t matter if you’re hungry or not. Your body needs to eat even if you don’t feel like it. We all know acting on feelings is stupid (think of the last guy you felt like going home with. true story.)

A good breakfast consists of a whole grain carb and a lean protein.

My breakfast is usually a

  • Whole grain organic cereal with unsweetened vanilla almond/coconut milk

Or

  • Organic rolled oats/steel cut oats with almond or coconut milk.

And coffee with organic natural vanilla sweetener.

I’ve been experimenting with these options and wanted to share them with you…

Servings: enough for 2 people

Ingredients

1 cup organic spelt flour (if you don’t have this, substitute whole wheat flour instead)

1/2 teaspoon baking powder

1/4 teaspoon baking soda

1/4 cup Stevia or Z-sweet

1/4 teaspoon fine-grain sea salt

1 cup buttermilk

1 egg, lightly beaten

For topping:  fresh fruit (I used a mixture of blueberries, strawberries, and ripe nectarines) and toasted sliced almonds

Instructions

1. In a large bowl, whisk together the flour, baking powder, baking soda, Stevia/Z-sweet and salt.

2. Add the buttermilk and beaten egg, whisking just until combined.

3. In a non-stick frying pan or griddle (or a pan coated with cooking spray) over medium heat, pour about 1/3 cup of the batter and cook until bubbles form in the center of each pancake, about 1-2 minutes.

4. Using a rubber spatula, carefully flip each pancake, and cook until completely cooked through, about 30 seconds-1 minute.

5. Top with fresh fruit/toasted almonds and serve immediately.

Ingredients

2 cups low fat Vanilla Honey Greek yogurt

For garnish:

Marcona almonds

Fresh fruits, such as blueberries and raspberries

Instructions:

Place Greek yogurt in a bowl.  Garnish with slivered almonds and fruit. This is so easy.

Ingredients:

1 whole grain English muffin

1 egg

Veggies: avocado, tomatoes, chives

Salt, pepper

Instructions:

1. Coat nonstick pan with Pam or canola oil and fry an egg sunny side up or however you like your eggs.

2. Toast half of an English muffin

3. Stack English muffin with sliced avocados, tomatoes, egg, chives. Sprinkle salt and pepper to taste.

I love this recipe! It’s perfect for the kitchen-challenged (me).

Only 2 ingredients:

1 ripe banana and 2 eggs

Instructions:

1. Just mix in a bowl and make sure the banana is all mashed. Then spray your pan with some PAM, EVO), or coconut oil on low to medium heat, scoop some of the batter on there, give it about 20-30 sec, flip, and done! Serve and eat!

Prep time: 5 mins

Cook time: 5 mins

Total time: 10 mins

Serves: 2-3

Ingredients

  • 6 oz of your favorite Greek yogurt (low fat, low sugar like Chobani)
  • 1 egg
  • scant 1/2 cup whole wheat flour
  • 1 tsp baking soda

Instructions:

  1. Open the yogurt container and stir the yogurt until it’s smooth and creamy. Crack an egg over the yogurt and stir to combine leaving. The resulting mixture should be pale yellow in color and have a few lumps here and there.
  2. In a separate bowl, mix together the flour and baking soda.
  3. Pour yogurt/egg mixture into the bowl with the flour and baking soda. Stir to combine. The batter will be extremely thick.
  4. Spoon the batter onto a sprayed griddle or pan heated to medium-high. I usually make four big pancakes, but you could also make 8 smaller ones.
  5. Flip the pancakes when they start to bubble a bit on the surface. Cook until golden brown on both sides and serve with  agave nectar, fruit, sliced almonds, etc. Enjoy!

Ingredients:

  • 2   whole Bananas (best with brown flecks on peel)
  • 2   cups Ice
  • 1/3   cup Yogurt – preferably Greek yogurt flavored with honey
  • 1/2   cup Cooked oatmeal
  • 1/3   cup Almonds

Instructions:

Pour all ingredients in blender, pouring ice in last. Blend on high for 30 seconds or until smoothie thickens.

Whatever breakfast you choose, make sure it’s balanced. You’ve gotta combine a whole grain carb with a lean protein. Fruit by itself is not a good breakfast option unless you eat it with a protein like low fat cottage cheese or yogurt. Always combine your carbs and proteins!

What do you like to eat for breakfast? Share.

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