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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
Chris Gallo
Tina Rupp
Chris Gallo
Chris Gallo
Girl eating cereal, healthy breakfast recipes, easy breakfast recipes, breakfast smoothie recipes, breakfast recipes with eggs, best breakfast recipes, egg breakfast recipes, healthy breakfast, breakfast ideas
Laura Doss
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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.

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.

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.

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.

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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What do you think? Review this slideshow!

leigh74327838 wrote:

Don't want to get nitpicky, but look at the size of the bowl of cereal in that girls hands! Seriously, there's half a box of cheerios in there. I'd like to see realistic portions and not ones that have a stick thin model pretending to eat an entire days worth of calories in one sitting.

8/15/2013 11:47:10 AM Report Abuse
g_chagolla7 wrote:

I was the typical nonbreakfast eater.Now i'll eat breakfast even if its something small like some grapes and almonds. Or a egg white omlete with mozzerella cheese and turkey breast ham when I have a few minutes to spare. I feel great and not so hungry and don't over eat at lunch time.

5/2/2013 10:52:37 AM Report Abuse
sharonlarge05 wrote:

Love this segment! I usually don't eat breakfast unless someone makes it for me. But in the future I will, because I like your ideas!

1/19/2013 02:51:08 PM Report Abuse
meldsm08 wrote:

It seems every weight loss plan has dairy and/or soy in every meal or snack. I am allergic to dairy and cannot have much soy. How about som recipes and meal suggestions for people with food allergies?

2/10/2012 06:44:39 AM Report Abuse
shadygardener wrote:

It's the time thing for me. I AM hungry right after I get up, but by the time I get really awake enough to fix something to eat, it's time to get the kids up and ready for school. By the time I can fix my self something, it's already at least 8:30 and I've been up a few hours. From what I've read, for healthy metabolism I should have eaten something by then. These breakfast ideas are great! I can't wait to try them!

1/11/2011 04:12:38 PM Report Abuse
iccu819 wrote:

I like a hard boiled egg and cottage cheese with hot green tea and a lemon wedge for breakfast.

10/26/2010 08:20:02 AM Report Abuse
missdeevah wrote:

I wish all these fitness experts would stop assuming that everyone is totally happy eating a bagel, wrap, or other bread-related items for breakfast! Some of us don't like it's not an Atkin's thing...I just don't like bread!

3/8/2010 12:33:08 PM Report Abuse

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