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No More Excuses: Breakfast Recipes for Every Morning

Trust us, skipping breakfast isn't going to help you lose weight. Here are five quick and easy breakfast recipes that'll bust any excuse for missing your morning meal.

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Chris Gallo
Ham and cheese wrap and juice, healthy breakfast recipes, easy breakfast recipes, breakfast smoothie recipes, breakfast recipes with eggs, best breakfast recipes, egg breakfast recipes, healthy breakfast, breakfast ideas
Chris Gallo
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Power Up Your Mornings

Looking to lose a few pounds? Dish up a bigger breakfast. Recent research shows that a morning meal that's 400 to 500 calories helps you feel full and may make it easier to stick to your diet. The secret ingredient: approximately 200 calories of lean protein, like eggs or low-fat Canadian bacon. "In our study, people who ate extra protein in the a.m. felt more satisfied," says study author Heather Leidy, PhD, an assistant professor of dietetics and nutrition at the University of Kansas Medical Center in Kansas City. "Protein keeps you fuller longer than carbs, so eating it for breakfast helps you cut calories all day." Taking time for breakfast is one of the smartest things you can do for your health. Women who eat it every day are not only thinner, but they also have lower cholesterol levels and less risk for type 2 diabetes than those who skip it, research shows. That's because breakfast foods tend to be high in health-boosting nutrients like fiber, experts say. Not the morning-meal type? "A lot of people don't have time for it, but they pay the price by overeating later," says FITNESS advisory board member Leslie Bonci, RD, director of sports nutrition at the University of Pittsburgh Medical Center. "It's crucial to have something healthy."

Rise and Dine
Having a big breakfast doesn't mean you have to nibble a tiny salad for dinner. If you're trying to lose weight, stick to a 1,600-calories-a-day plan, aiming for 400 to 500 calories at each meal with enough reserved for a snack or two. Can't stomach eggs? Bored silly by cereal? No worries. Try these delicious solutions from Bonci for all your breakfast troubles.

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Excuse #1: "I don't have time to cook."

Assemble this quick and easy breakfast wrap before bed. In the morning, stick it in the microwave for one minute on high.

Ingredients
8-inch tortilla
2 ounces Canadian bacon
2 ounces cheese
4 ounces fruit juice

Total Calories: 460

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Excuse #2: "I hate breakfast."

Don't think it has to be eggs or nothing. A turkey sandwich or last night's leftovers make a great morning meal.

Ingredients
1 slice whole wheat veggie pizza
1 16-ounce skim-milk latte

Total Calories: 400

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Excuse #3: "I eat at my desk."

Try a reduced-fat fast-food sandwich from Starbucks.

Ingredients
1 turkey bacon, egg, and white cheddar breakfast sandwich
1 short (8-ounce) Caffe Latte with skim milk

Total Calories: 420

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Excuse #4: "I don't want to eat before I work out."

Whip up this filling smoothie or grab a similar one at a juice joint. Save the nuts for a post-workout snack that has extra protein and some healthy fat.
6 ounces low-fat vanilla yogurt
1 scoop whey protein powder
1/2 cup berries
1 ounce nuts

Total Calories: 439

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Excuse #5: "Breakfast foods are bland."

Spice up your taste buds with this zesty trail mix.

Ingredients
3/4 cup spicy soy nuts
1/4 cup whole-grain cereal, such as Wheat Chex
1/4 cup golden raisins
Tea with honey

Total Calories: 410

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Wake Up Your Morning Appetite

Nearly one in five women skips breakfast, according to surveys. Try these tips from Susan Bowerman, RD, a nutritionist at California State Polytechnic University in San Luis Obispo, to break your no-nosh habit.

  • Divide and conquer. Start with something small, like yogurt, and eat a handful of almonds an hour or two later.
  • Make a fast break. When you're in a rush, grab a piece of string cheese for a dose of protein and some fruit for fiber and vitamins.
  • Treat yourself. Trade breakfast-prep duties with your partner to make it less of a chore.
  • Put it off. "If you just can't eat first thing, have an energy bar midmorning for fuel," Bowerman says. "Otherwise, you may overeat at lunch."

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samjaap1 wrote:

Sounds like the majority of you have an eating disorder. 4 oz of fruit juice, any kind, is a serving of fruit. Nothing more, nothing less. Variety is the key. Sometimes its concentrated, other times it can be fresh. It's not going to make you fat or cause diabetes or any of that hogwash. The food judgement and critical thinking behind food and NOT eating breakfast is what is causing this country to be obese. It's not the food.

6/22/2013 05:53:29 PM Report Abuse
labfind wrote:

I agree 1/2 serving of juice wont give you diabetes. So negative! However-you should have delineated it shouldn't be w/concentrated juice. There ARE plenty of options w/o concentrate. Fruits r better choice remember its a hurry up meal Prepare Get grapes, peach, etc. Whole wheat better- Can. bacon no fat like bacon-come on! 2oz of cheese fine-we need calcium!

7/31/2012 12:39:27 PM Report Abuse
dominiquewilso1 wrote:

A half serving of fruit juice once a day is not going to give you diabetes. Also, there are plenty of fruit juice options with less sugar including fresh squeezed fruit.

4/24/2012 04:42:09 PM Report Abuse
bigus.nomads wrote:

Seriously? I can't believe you guys are still recommending fruit juice in this age of diabetes and pre-diabetes; its dead empty calories jazzed up with sugar.

4/23/2012 11:23:42 PM Report Abuse
yollywright wrote:

what a greasy breakfast that is.

9/27/2011 04:39:23 PM Report Abuse
jpdlsb03 wrote:

Fruit juice can have a lot of sugar and a whole wheat torilla would be better

1/11/2011 01:21:48 PM Report Abuse
yeahyahdo wrote:

This recipe doesn't seem all that healthy..

1/11/2011 01:01:12 PM Report Abuse

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