Weight loss starts with a healthy breakfast. As a Certified Nutritionist, I highly recommend starting every day with a healthy breakfast. The vast majority of research supports the position that eating breakfast is important for weight loss and for weight maintenance.
I like to use the analogy to trying to start your car in the morning with an empty tank. You won’t get to the office on fumes. Also consider the fact that your body has already been deprived of food for the seven hours you were sleeping. Finally, many people who don’t eat breakfast just backload their calories later in the day, starting with a highly caloric lunch.
Weight loss works best when you eat three meals per day. Then your body assumes that it will get food on a regular basis and can safely burn the calories for fuel instead of hoarding them for survival purposes.
Weight Loss Starts with Breakfast
Many of my weight loss clients don’t eat breakfast because they don’t have time to prepare anything in the morning and are running out to door to get to work on time. One good solution is a make-ahead breakfast that they can grab as they’re running out the door.
Here are some good suggestions complied by My Fitness Pal:
Grab-N-Go Breakfasts Under 300 Calories
Breakfast should be healthy, convenient and refreshing.
1. BLUEBERRY ALMOND OATMEAL PARFAIT | THE WHEATLESS KITCHEN
Add a playful twist on classic oatmeal, this dish has layers of oatmeal and yogurt, studded with crunchy almonds and fresh blueberries. It’s high in fiber and gluten free — and you can make it your own by adding your favorite fruit and nuts. Recipe makes 2 servings at 1 parfait each.
Nutrition (per serving): Calories: 296; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 6mg; Sodium: 69mg; Total Carbohydrates: 44g; Dietary Fiber: 6g; Sugars: 20g; Protein: 11g
2. AVOCADO SPREAD SANDWICHES WITH SPROUTS | FOOD FAITH FITNESS
Creamy avocado, spicy sprouts, fresh tomatoes and crunchy cucumber slices are sandwiched between two slices of bread to make a healthy, meatless, 5-minute breakfast for less than 250 calories. For an even quicker prep, use store-bought guacamole for the avocado spread. Recipe makes 2 servings at 1 sandwich each.
Nutrition (per serving): Calories: 231; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 326mg; Carbohydrate: 34g; Dietary Fiber: 5g; Sugar: 8g; Protein: 5g
3. CINNAMON QUINOA BREAKFAST BOWL | LOVE & LEMONS
A gluten-free alternative to oatmeal, this cinnamon-infused quinoa takes just 25 minutes to cook. Add seasonal fruit or crunchy toppings such as toasted coconut and almonds for added texture and flavor. Tip: Cook the quinoa ahead of time and store in the fridge for up to 5 days. Recipe makes 2 servings at 3/4 cup quinoa each.
Nutrition (per serving without toppings): Calories: 172; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 157mg; Carbohydrate: 28g; Dietary Fiber: 4g; Sugar: 0g; Protein: 7g
4. MAKE-AHEAD MINI FRITTATAS | CLEAN EATING
Bake a batch of these Italian-style frittatas using a muffin pan the night before. Flavorful and high in protein, these mini frittatas are packed with tomatoes, lean chicken sausage, mozzarella and fresh basil. Recipe makes 6 servings at 2 frittatas each.
Nutrition (per serving): Calories: 291; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 6g; Cholesterol: 297mg; Sodium: 489 mg; Carbohydrate: 15.5g; Dietary Fiber: 2g; Sugar: 4g; Protein: 21g
5. BAKED BERRY OATMEAL CUPS | MYFITNESSPAL’S RECIPES
When it comes to the most important meal of the day, convenience is king. These portable oatmeal cups are versatile and perfect for on-the-go munching. Pair with fresh fruit, Greek yogurt and a sprinkle of nuts for a complete breakfast. Recipe makes 6 servings at 1 muffin-size cup, 1/4 cup plain Greek yogurt and 1/4 cup fresh berries each.
Nutrition (per serving): Calories: 139; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 226; Sodium: 226mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 5g; Protein: 10g q
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