Today I want to concentrate on breakfasts you can make at home. When it comes to breakfast try to include these three components: whole grains, fruit, and protein.
The combination of fiber (from the whole grains and fruit) with the protein will lead to maximal satiety for the day. If you want to make it more satiating, make sure to include a little fat in there too.
- Whole wheat (ww) bread; ww english muffins; ww pita; ww tortilla; ww bagels
- Whole grain cereal (just make sure it’s low in sugar)
- Granola or muesli (read the label and look for one that is low in fat and sugar)
- Whole grain waffles
- Low fat or fat free milk or yogurt (plain 0% greek yogurt is my favorite)
- Low fat cottage cheese
- Low fat cheese
- Eggs or egg substitute/whites
- Peanut Butter (or other nut butters)
- Smoked Salmon (lox)
Some Combination Ideas
- Cereal with skim milk, fruit and flaxseed
- Greek Yogurt topped with granola and fresh berries
- Whole grain waffles topped with peanut butter and banana
- Trail Mix: combination of high fiber cereal, nuts and dried fruit
- Whole grain english muffin with low fat cream cheese and a piece of fruit
- Oatmeal made with skim milk and topped with nuts and dried fruit
- Whole wheat bagel with eggs and cheese
- French Toast made with whole wheat bread, eggs (combo of whole & whites), skim milk and cinnamon. Topped with maple syrup and fresh berries.
- Egg Salad on a whole grain english muffin with a piece of fruit
Remember portion size will depend on your calorie needs and whether you are trying to lose, maintain or gain weight. Some of these foods are higher in calories (bagels, nuts, granola) so if you’re trying to lose weight make sure to watch your portions. Ultimately, listen to your hunger and eat until you are satisfied.
What is your favorite go-to breakfast?