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Healthy Breakfast Recipes to Beat Diet Boredom

Cook, eat, repeat. It's easy to put meals on autopilot when you're trying to slim down, but monotony is a recipe for weight gain. Shake up your eating plan with these delicious breakfast ideas.

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Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
English muffin with pear and cheese
Peter Ardito
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If you're tired of instant oatmeal...

Sweeten the deal.

Prepare 1 packet plain instant oatmeal according to package directions. Swirl in 1 tablespoon chunky peanut butter. Top with 1 crushed mini dark-chocolate bar.

Nutrition facts: 295 calories, 8g protein, 33 g carbohydrate, 16g fat (1g saturated), 5g fiber

"Evidence suggests that polyphenol-rich foods, like dark chocolate, help protect your heart," says chef Mollie Katzen, the author of Get Cooking.

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If you're tired of instant oatmeal...

Switch out the oats.

Add 1/4 cup dried quinoa and 1/4 apple, chopped, to 1/2 cup boiling water. Reduce heat to low. Cover and cook for 10 to 15 minutes. Remove from heat. Top with 2 tablespoons sliced almonds and 2 teaspoons honey.

Nutrition facts: 288 calories, 8g protein, 47g carbohydrate, 8g fat (0.7g saturated), 6g fiber

Quinoa packs satisfying protein, says Ellie Krieger, RD, the author of Comfort Food Fix.

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If you're tired of scrambled egg whites...

Try quiche.

Scramble 6 large eggs and 6 egg whites with 6 table­spoons nonfat ricotta cheese. Mix in 4 cups spinach that has been sautéed in 1 tablespoon olive oil. Pour into a 12-muffin tin coated with nonstick cooking spray; bake in a 375-degree oven for 15 minutes. Serve 2 quiches with 1 slice whole wheat toast with 1 tablespoon strawberry jam.

Nutrition facts: 252 calories, 14g protein, 31g carbohydrate, 8g fat (1.8g saturated), 3g fiber

Freeze the quiches to microwave later, says Aida Mollenkamp, the host of the Cooking Channel's FoodCrafters.

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If you're tired of scrambled egg whites...

Make it Mexican.

Fry 1 large egg in 1 teaspoon butter. Serve on a warmed whole wheat tortilla topped with 2 tablespoons each salsa and shredded Monterey Jack and 1 teaspoon chopped fresh cilantro.

Nutrition facts: 244 calories, 11g protein, 24g carbohydrate, 12g fat (6.1g saturated), 3g fiber

Don't toss the yolks; they supply choline, B vitamins, and vitamin D, Katzen explains.

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If you're tired of the English muffin with peanut butter...

Leggo the muffin.

Top 1 toasted whole-grain waffle with 1 tablespoon sunflower butter and 1 sliced banana.

Nutrition facts: 294 calories, 7g protein, 45g carbohydrate, 12g fat (1.4g saturated), 5g fiber

"A whole-grain waffle tastes decadent," says Devin Alexander, the author of The Biggest Loser Quick & Easy Cookbook.

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If you're tired of the English muffin with peanut butter...

Say cheese.

Sprinkle 1 toasted whole wheat English muffin with 4 table­spoons shredded aged cheddar or Manchego. Top with 1/2 thinly sliced pear; toast under the broiler until cheese melts, 1 to 2 minutes.

Nutrition facts: 295 calories, 13g protein, 40g carbohydrate, 11g fat (6g saturated), 7g fiber

Aged varieties of cheese are packed with flavor, so a little goes a long way, Mollenkamp says.

Originally published in FITNESS magazine, July/August 2012.

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8080621616
cswallen wrote:

Nice ideas for breakfast- but you have sugar in almost all of your ideas

7/16/2012 09:48:07 AM Report Abuse

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