Breakfast, the most improtant meal of the day!  Breakfast fuels you up and gets you ready for your day.  It gets your metabolism started, helps you avoid overeating throughout the day, and is associated with healthier choices througout the day.  Breakfast eaters are more likley to be physically active during the day too! 

I have lined up six different breakfast choices below.  They each provide between 350-400 calories, lower fat, and quality carbs and protein.  You can alternate these breakfasts or rotate your favorite few.  Later we can add more breakfasts to your plan, but these are a good start to master!  As we go, I will teach you more about specific ingredients and nutrition principles and you will be mixing and matching all week long!

Breakfast Recipes

Oatmeal Pancakes

1 cup egg whites

1 cup low fat cottage cheese

1 cup steel cut oatmeal

½ scoop vanilla protein powder

1 tsp vanilla

1 tsp cinnamon

1 tbsp ground flaxseed

Blend well in blender and cook with cooking spray in skillet or griddle.  Great additions are thawed berries (added after blending), a banana and 1/3 cup walnuts (added to the blender after the rest of the ingredients are completely blended), or pumpkin puree (added to blender) and 1/3 cup dark chocolate chips (added after blending). Makes about 12 pancakes.  I make these in large batches and freeze them!!

Nutrition per pancake

Calories 87          Fat 1.5

Sodium 122         Carbs 11

Fiber 2                  Protein 8

For breakfast use 3 pancakes and egg scramble

 

 

Protein Shake

1 scoop protein powder

5.3 oz Dannon Light & Fit Vanilla Greek Yogurt (schwew!  You can use Kroger brand low carb vanilla too, remember it changes the nutrition counts just a little)

1 cup frozen berries

½ cup unsweetened Almond milk

½ banana

Ice and water to your preference

Throw it all in the blender and mix it up.  If I am taking this with me for later I make it a little too thick and add ice to the container, then as the ice melts just shake it up and its perfect!

Nutrition per shake

Calories 345        Fat 2
Sodium 295         Carbs 49
Fiber 5                  Protein 38

For breakfast use 1 shake

 

Quinoa Porridge

¾ cup cooked quinoa
¼ cup unsweetened almond milk
½ banana sliced
1 tbsp chopped walnuts (or any nut you like)
Cinnamon to taste
Nutmeg to taste 

Mix ingredients with cooked quinoa and eat warm

Nutrition per bowl
Calories 285        Fat 7.5
Sodium 50           Carbs 48
Fiber 7                  Protein 7

For breakfast use one serving and 1 egg scramble serving

 

 Yogurt Parfait

5.3 oz Dannon Light & Fit Greek Vanilla yogurt
1/8 cup sliced almonds (or another nut)
1 tbsp ground flax seed
½ cup berries

Mix or layer ingredients and serve

Nutrition per parfait
Calories 235        Fat 9.5
Sodium 57.5       Carbs 23
Fiber 5.5               Protein 18

For breakfast use one serving and 1 egg scramble serving

 

 

Refridgerator Oatmeal
¼ cup steel cuts oatmeal
¼ cup unsweetened almond milk
¼ low Dannon Light & Fit Greek vanilla yogurt
 
Combine ingredients and store in fridge overnight.  Can be made for several days ahead.
Nutrition per serving
Calories 265        Fat 3.5
Sodium 90           Carb 41
Fiber 5                  Protein 19.5

For breakfast use one serving and 1 serving egg scramble

 

Kashi Breakfast

1 ½ cup Kashi high fiber cereal
½ cup unsweetened light almond milk
½ cup berries
½ banana

Combine ingredients and serve

Nutrition per serving
Calories 343        Fat 2.5
Sodium 210         Carbs 61
Fiber 17                Protein 20

 

 Egg Scramble

1 whole egg
2 egg whites

Scramble ingredients and serve as described above.  Another option is to pre boil eggs, but be sure to eat only one yolk per serving.

Nutrition per serving
Calories 120        Fat 5
Sodium 210         Carb 1
Fiber 0                  Protein 16