Nutritional experts agree that breakfast is the most important meal of the day. Breakfast helps to stabilize your blood sugar and makes it easier to avoid the mid-morning, "I gotta' get some energy," binge. If you are like me, however, when I have a choice of fixing breakfast or hitting the snooze button for the extra 10 minutes of sleep, the snooze button wins. Breakfast during the week needs to be fast, easy, and, of course, tasty. Here are some ideas that I have found helpful.
Breakfast Parfait – Approximately 300 calories
6 oz of Fat Free Yogurt or about 100 calories of the yogurt of your choice
¼ cup Grape-Nuts or another high fiber cereal (again, try to keep the calories at about 100)
1 cup blueberries or fruit of your choice (aim at 100 calories or under)
The night before – Put your fruit into a bowl or container and top with the yogurt. Don’t stir. Measure your cereal into a small bag or container. In the morning, simply pour the cereal into the bowl. Mix ingredients and enjoy.
Breakfast Cake - Approximately 300 calories
1 tbl whole wheat pastry flour
1 tbl sugar or sugar substitute
1 tbl rolled oats (steel cut are best, but not instant)
A pinch of soda
1 tsp cinnamon
2 tbls yogurt (I like plain or vanilla best)
2 tbls cranberries or other fruit. (Dried works best, but I have used fresh as well. Do not use frozen unless you like it soggy).
Night before - mix the dry ingredients and measure yogurt and fruit.
In the morning - Spray a microwave safe bowl with non-stick spray. Add the yogurt and place dry ingredients on top. Mix well, add fruit.
Microwave on high for approximately 1 minute.
Omelette in a Cup - approximately 300 calories
Wanting something a little hardier? Try this microwave omelette in a cup (or jar).
2 whole eggs or 1/4 cup egg substitute
Veggies and fillings of your choice - remember that this will determine how lo-cal this is.
I like mushrooms, zucchini, beans, green peppers, and a little cheese.
Night before - scramble the eggs and mix in the fillings. I like to sautee my veggies in a little olive oil and season a bit, but I have also done it raw when I didn't feel like messing with cleaning the pan. If you use raw veggies, make sure to cut them up in smaller pieces.
Put all the ingredients together in a cup or jar. I like to use a small jar so I can screw on the lid overnight as it sits in the fridge.
In the morning - take it out of the fridge and stir or shake. Place in microwave for about 1 minute. It should puff up a little like a quiche. Since there is a microwave at my work, I sometimes just take the raw mix with me and nuke it there. That way, I can eat it warm at my desk.
Egg Salad on Toast - approximately 300 calories
1 boiled egg (I boil several and keep them in the fridge)
1 tbl low fat mayo or other salad dressing - I actually use less, but I am ok with the eggs being a little dry.
1 tbl finely chopped celery - I do mean finely chopped
1 tbl finely chopped onions - I skip these because they don't agree with me.
1 Wasa or other brand flat bread crisp
Night before - peal and chop the egg and mix with the other ingredients. Store in the fridge.
In the morning - spread the egg mixture on the flat bread.
I like to add a little fresh fruit to finish the meal.
Smoothies - depends on ingredients
The internet is full of recipes for these, but to really make them, you have to start with a good blender. I have a Nutri-bullet, but there are others. I got a less expensive Oster personal blender for less than $30.00 at City Market for my daughter. It worked just fine.
I like these especially in the summer. It is a good way to get veggies in. I put the ingredients in the blender then night before, but mix it in the morning. I start with about a cup of greens. Spinach, kale, even butter lettuce. I add fruit. I like to use frozen fruit because it is easy. I add another cup of fruit. I add a little liquid. This can be water, green tea, or juice as long as it is sugar free. If I want it to be more like a shake, I will put in milk or yogurt. Some other add-ins I have tried include nuts, oatmeal, flax, and spices. I did a strawberry - banana mix with some chai tea mix. It was delicious.
Night before - put the ingredients in the blender jar and place in the fridge.
In the morning - pop it on the blender and mix until smooth.
Make ahead frozen breakfast sandwiches. (Whole grain muffins, scrambled eggs, low-fat cheese)
Nut butter on toast with a piece of fruit
Granola and yogurt
Whole grain toaster waffles or pancakes topped with a little nut butter