Breakfast Ideas
Nlongenecker
Posts: 765
Rise-and-Shine Grains
1. Whole-Grain Waffles With Yogurt and Strawberries: Toast 2 commercial whole-grain waffles. Top with 1/2 cup lowfat vanilla yogurt and 1/2 cup sliced strawberries. Nutrition Score: 373 calories, 11 g fat.
2. Tomato and Cheese English Muffin: Top a whole-grain English muffin with 2 ounces lowfat Cheddar cheese and 2 tomato slices. Broil until cheese melts. Nutrition Score: 242 calories, 5 g fat.
3. Peanut Butter Melt: Spread 2 slices of toasted whole-wheat bread with 2 tablespoons reduced-fat peanut butter. Nutrition Score: 320 calories, 14 g fat.
Incredible Eggs
4. Becky's Egg and Red Pepper Sandwich: Scramble 2 eggs with 1 teaspoon red pepper on a griddle covered with butter-flavored nonstick cooking spray. Serve on a whole-grain English muffin. Nutrition Score: 245 calories, 15 g fat.
5. Guiltless Bacon and Eggs: In a skillet covered with nonstick cooking spray, scramble 4 egg whites with 2 ounces grated lowfat Cheddar cheese and 1 strip turkey bacon. Nutrition Score: 196 calories, 6 g fat.
6. Egg and Veggie Sausage Wrap: Scramble 2 egg whites and fry 1 veggie sausage link in separate skillets coated with nonstick cooking spray. Drain the sausage on a paper towel and slice onto a whole-wheat tortilla. Cover with eggs and 1 tablespoon ketchup, and roll up. Nutrition Score: 219 calories, 3 g fat.
Best Breakfast Bowls
7. Kashi, Fruit and Soy Milk: Combine 3/4 cup Kashi cereal, 1/2 cup sliced strawberries and 1 cup soy milk. Nutrition Score: 194 calories, 6 g fat.
8. Texas Peanut Butter Crisp: Microwave 1 tablespoon of reduced-fat creamy peanut butter for 30 seconds. Drizzle over a cup of Fiber 1 cereal topped with 1 medium sliced banana. Nutrition Score: 309 calories, 8 g fat.
9. Classic Cereal Combo: 1/2 cup bran cereal with 1/2 cup shredded frosted mini-wheat cereal and 1 cup skim milk. Nutrition Score: 251 calories, 2 g fat.
Microwaveable Miracles
10. Healthy Breakfast Sandwich: Microwave a meatless hamburger patty. Cover the patty with a 1-ounce slice of lowfat Cheddar cheese and place on an English muffin. Nutrition Score: 311 calories, 5 g fat.
11. Cinnamon-Apple Bake: Place peeled slices of 1 medium apple in a bowl; top with 1/2 cup bran cereal and a dash of cinnamon. Microwave on high for 2 minutes. Nutrition Score: 167 calories, 2 g fat.
12. Egg Whites and Spinach: Microwave 3 egg whites and 1/2 cup defrosted frozen spinach for 2 minutes and add a pinch of black pepper. Nutrition Score: 83 calories, 0 g fat.
Simply Delicious Smoothies
13. Homemade "Ice Cream" Smoothie: Blend 1 cup fresh fruit, 2 cups skim milk, one 3-ounce package instant nonfat vanilla pudding mix and 1 cup crushed ice for 45 seconds. Makes 4 servings. Nutrition Score (1 cup): 100 calories, 1 g fat.
14. Tofu Shake: Blend 1 cup orange or pineapple juice with 31/2 ounces firm or silken tofu and 1/2 cup fruit until smooth. Nutrition Score (1 cup): 342 calories, 4 g fat.
15. Yogurt-Citrus Shake: Mix 1 cup nonfat vanilla yogurt with 1/2 cup fruit, 1/2 cup orange juice, 1 teaspoon flax meal, 2 tablespoons wheat germ and 1/2 cup ice in a blender until smooth. Nutrition Score (1 cup): 372 calories, 3 g fat.
Best Sunday Treats
(Recipes that take a little more time but are worth the effort)
16. Potato and Egg Hash: Combine 2 chopped green onions and 1 strip of turkey bacon in a bowl and microwave 1 minute. Stir in 1 diced potato and microwave 3-5 minutes more. Add salt, pepper and 1 beaten egg. Microwave on high for another 11/2 minutes. Sprinkle with 1 tablespoon shredded lowfat Cheddar cheese. Serve with 1/2 cup of orange sections. Nutrition Score: 400 calories, 10 g fat.
17. Chili Cheese Omelet: In a small skillet, combine 1/2 cup egg substitute, 1/4 cup fat-free chili and 1 slice lowfat cheese. Cook for 5 minutes. Serve with 1 red tomato, sliced, on the side. Nutrition Score: 182 calories, 5 g fat.
18. Oat Bran Blueberry Pancakes: Combine one 12-ounce package commercial oat-bran pancake mix with 1 cup frozen blueberries and 1/2 cup water. Ladle batter onto a griddle coated with butter-flavored nonstick cooking spray. Cook pancakes on one side until bubbles appear, then flip. Serve with honeydew melon chunks. Nutrition Score (2 pancakes and 1/2 cup honeydew melon): 157 calories, 1.5 g fat.
On-the-Run Breakfasts
19. Breakfast in a Bowl: Combine 1/2 cup each of applesauce and nonfat vanilla yogurt, 1 teaspoon brown sugar and a dash of cinnamon. Refrigerate mixture overnight. Top with 2 tablespoons of Grape-Nuts cereal before eating. Nutrition Score: 250 calories, 0.5 g fat.
20. Cantaloupe and Cottage Cheese: Fill half a medium cantaloupe (seeds removed) with 1 cup lowfat cottage cheese and a small handful of unsalted sunflower seeds. Drizzle with 1 teaspoon honey. Nutrition Score: 443 calories, 10 g fat.
21. Apple Danish Roll-Up: Place 1/2 apple, sliced, 2 thin slices of part-skim mozzarella cheese and 1/2 teaspoon of sugar and a dash of cinammon in a flour tortilla. Wrap and heat in the microwave for 30 seconds. Nutrition Score: 225 calories, 7g fat.
1. Whole-Grain Waffles With Yogurt and Strawberries: Toast 2 commercial whole-grain waffles. Top with 1/2 cup lowfat vanilla yogurt and 1/2 cup sliced strawberries. Nutrition Score: 373 calories, 11 g fat.
2. Tomato and Cheese English Muffin: Top a whole-grain English muffin with 2 ounces lowfat Cheddar cheese and 2 tomato slices. Broil until cheese melts. Nutrition Score: 242 calories, 5 g fat.
3. Peanut Butter Melt: Spread 2 slices of toasted whole-wheat bread with 2 tablespoons reduced-fat peanut butter. Nutrition Score: 320 calories, 14 g fat.
Incredible Eggs
4. Becky's Egg and Red Pepper Sandwich: Scramble 2 eggs with 1 teaspoon red pepper on a griddle covered with butter-flavored nonstick cooking spray. Serve on a whole-grain English muffin. Nutrition Score: 245 calories, 15 g fat.
5. Guiltless Bacon and Eggs: In a skillet covered with nonstick cooking spray, scramble 4 egg whites with 2 ounces grated lowfat Cheddar cheese and 1 strip turkey bacon. Nutrition Score: 196 calories, 6 g fat.
6. Egg and Veggie Sausage Wrap: Scramble 2 egg whites and fry 1 veggie sausage link in separate skillets coated with nonstick cooking spray. Drain the sausage on a paper towel and slice onto a whole-wheat tortilla. Cover with eggs and 1 tablespoon ketchup, and roll up. Nutrition Score: 219 calories, 3 g fat.
Best Breakfast Bowls
7. Kashi, Fruit and Soy Milk: Combine 3/4 cup Kashi cereal, 1/2 cup sliced strawberries and 1 cup soy milk. Nutrition Score: 194 calories, 6 g fat.
8. Texas Peanut Butter Crisp: Microwave 1 tablespoon of reduced-fat creamy peanut butter for 30 seconds. Drizzle over a cup of Fiber 1 cereal topped with 1 medium sliced banana. Nutrition Score: 309 calories, 8 g fat.
9. Classic Cereal Combo: 1/2 cup bran cereal with 1/2 cup shredded frosted mini-wheat cereal and 1 cup skim milk. Nutrition Score: 251 calories, 2 g fat.
Microwaveable Miracles
10. Healthy Breakfast Sandwich: Microwave a meatless hamburger patty. Cover the patty with a 1-ounce slice of lowfat Cheddar cheese and place on an English muffin. Nutrition Score: 311 calories, 5 g fat.
11. Cinnamon-Apple Bake: Place peeled slices of 1 medium apple in a bowl; top with 1/2 cup bran cereal and a dash of cinnamon. Microwave on high for 2 minutes. Nutrition Score: 167 calories, 2 g fat.
12. Egg Whites and Spinach: Microwave 3 egg whites and 1/2 cup defrosted frozen spinach for 2 minutes and add a pinch of black pepper. Nutrition Score: 83 calories, 0 g fat.
Simply Delicious Smoothies
13. Homemade "Ice Cream" Smoothie: Blend 1 cup fresh fruit, 2 cups skim milk, one 3-ounce package instant nonfat vanilla pudding mix and 1 cup crushed ice for 45 seconds. Makes 4 servings. Nutrition Score (1 cup): 100 calories, 1 g fat.
14. Tofu Shake: Blend 1 cup orange or pineapple juice with 31/2 ounces firm or silken tofu and 1/2 cup fruit until smooth. Nutrition Score (1 cup): 342 calories, 4 g fat.
15. Yogurt-Citrus Shake: Mix 1 cup nonfat vanilla yogurt with 1/2 cup fruit, 1/2 cup orange juice, 1 teaspoon flax meal, 2 tablespoons wheat germ and 1/2 cup ice in a blender until smooth. Nutrition Score (1 cup): 372 calories, 3 g fat.
Best Sunday Treats
(Recipes that take a little more time but are worth the effort)
16. Potato and Egg Hash: Combine 2 chopped green onions and 1 strip of turkey bacon in a bowl and microwave 1 minute. Stir in 1 diced potato and microwave 3-5 minutes more. Add salt, pepper and 1 beaten egg. Microwave on high for another 11/2 minutes. Sprinkle with 1 tablespoon shredded lowfat Cheddar cheese. Serve with 1/2 cup of orange sections. Nutrition Score: 400 calories, 10 g fat.
17. Chili Cheese Omelet: In a small skillet, combine 1/2 cup egg substitute, 1/4 cup fat-free chili and 1 slice lowfat cheese. Cook for 5 minutes. Serve with 1 red tomato, sliced, on the side. Nutrition Score: 182 calories, 5 g fat.
18. Oat Bran Blueberry Pancakes: Combine one 12-ounce package commercial oat-bran pancake mix with 1 cup frozen blueberries and 1/2 cup water. Ladle batter onto a griddle coated with butter-flavored nonstick cooking spray. Cook pancakes on one side until bubbles appear, then flip. Serve with honeydew melon chunks. Nutrition Score (2 pancakes and 1/2 cup honeydew melon): 157 calories, 1.5 g fat.
On-the-Run Breakfasts
19. Breakfast in a Bowl: Combine 1/2 cup each of applesauce and nonfat vanilla yogurt, 1 teaspoon brown sugar and a dash of cinnamon. Refrigerate mixture overnight. Top with 2 tablespoons of Grape-Nuts cereal before eating. Nutrition Score: 250 calories, 0.5 g fat.
20. Cantaloupe and Cottage Cheese: Fill half a medium cantaloupe (seeds removed) with 1 cup lowfat cottage cheese and a small handful of unsalted sunflower seeds. Drizzle with 1 teaspoon honey. Nutrition Score: 443 calories, 10 g fat.
21. Apple Danish Roll-Up: Place 1/2 apple, sliced, 2 thin slices of part-skim mozzarella cheese and 1/2 teaspoon of sugar and a dash of cinammon in a flour tortilla. Wrap and heat in the microwave for 30 seconds. Nutrition Score: 225 calories, 7g fat.
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Replies
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Rise-and-Shine Grains
1. Whole-Grain Waffles With Yogurt and Strawberries: Toast 2 commercial whole-grain waffles. Top with 1/2 cup lowfat vanilla yogurt and 1/2 cup sliced strawberries. Nutrition Score: 373 calories, 11 g fat.
2. Tomato and Cheese English Muffin: Top a whole-grain English muffin with 2 ounces lowfat Cheddar cheese and 2 tomato slices. Broil until cheese melts. Nutrition Score: 242 calories, 5 g fat.
3. Peanut Butter Melt: Spread 2 slices of toasted whole-wheat bread with 2 tablespoons reduced-fat peanut butter. Nutrition Score: 320 calories, 14 g fat.
Incredible Eggs
4. Becky's Egg and Red Pepper Sandwich: Scramble 2 eggs with 1 teaspoon red pepper on a griddle covered with butter-flavored nonstick cooking spray. Serve on a whole-grain English muffin. Nutrition Score: 245 calories, 15 g fat.
5. Guiltless Bacon and Eggs: In a skillet covered with nonstick cooking spray, scramble 4 egg whites with 2 ounces grated lowfat Cheddar cheese and 1 strip turkey bacon. Nutrition Score: 196 calories, 6 g fat.
6. Egg and Veggie Sausage Wrap: Scramble 2 egg whites and fry 1 veggie sausage link in separate skillets coated with nonstick cooking spray. Drain the sausage on a paper towel and slice onto a whole-wheat tortilla. Cover with eggs and 1 tablespoon ketchup, and roll up. Nutrition Score: 219 calories, 3 g fat.
Best Breakfast Bowls
7. Kashi, Fruit and Soy Milk: Combine 3/4 cup Kashi cereal, 1/2 cup sliced strawberries and 1 cup soy milk. Nutrition Score: 194 calories, 6 g fat.
8. Texas Peanut Butter Crisp: Microwave 1 tablespoon of reduced-fat creamy peanut butter for 30 seconds. Drizzle over a cup of Fiber 1 cereal topped with 1 medium sliced banana. Nutrition Score: 309 calories, 8 g fat.
9. Classic Cereal Combo: 1/2 cup bran cereal with 1/2 cup shredded frosted mini-wheat cereal and 1 cup skim milk. Nutrition Score: 251 calories, 2 g fat.
Microwaveable Miracles
10. Healthy Breakfast Sandwich: Microwave a meatless hamburger patty. Cover the patty with a 1-ounce slice of lowfat Cheddar cheese and place on an English muffin. Nutrition Score: 311 calories, 5 g fat.
11. Cinnamon-Apple Bake: Place peeled slices of 1 medium apple in a bowl; top with 1/2 cup bran cereal and a dash of cinnamon. Microwave on high for 2 minutes. Nutrition Score: 167 calories, 2 g fat.
12. Egg Whites and Spinach: Microwave 3 egg whites and 1/2 cup defrosted frozen spinach for 2 minutes and add a pinch of black pepper. Nutrition Score: 83 calories, 0 g fat.
Simply Delicious Smoothies
13. Homemade "Ice Cream" Smoothie: Blend 1 cup fresh fruit, 2 cups skim milk, one 3-ounce package instant nonfat vanilla pudding mix and 1 cup crushed ice for 45 seconds. Makes 4 servings. Nutrition Score (1 cup): 100 calories, 1 g fat.
14. Tofu Shake: Blend 1 cup orange or pineapple juice with 31/2 ounces firm or silken tofu and 1/2 cup fruit until smooth. Nutrition Score (1 cup): 342 calories, 4 g fat.
15. Yogurt-Citrus Shake: Mix 1 cup nonfat vanilla yogurt with 1/2 cup fruit, 1/2 cup orange juice, 1 teaspoon flax meal, 2 tablespoons wheat germ and 1/2 cup ice in a blender until smooth. Nutrition Score (1 cup): 372 calories, 3 g fat.
Best Sunday Treats
(Recipes that take a little more time but are worth the effort)
16. Potato and Egg Hash: Combine 2 chopped green onions and 1 strip of turkey bacon in a bowl and microwave 1 minute. Stir in 1 diced potato and microwave 3-5 minutes more. Add salt, pepper and 1 beaten egg. Microwave on high for another 11/2 minutes. Sprinkle with 1 tablespoon shredded lowfat Cheddar cheese. Serve with 1/2 cup of orange sections. Nutrition Score: 400 calories, 10 g fat.
17. Chili Cheese Omelet: In a small skillet, combine 1/2 cup egg substitute, 1/4 cup fat-free chili and 1 slice lowfat cheese. Cook for 5 minutes. Serve with 1 red tomato, sliced, on the side. Nutrition Score: 182 calories, 5 g fat.
18. Oat Bran Blueberry Pancakes: Combine one 12-ounce package commercial oat-bran pancake mix with 1 cup frozen blueberries and 1/2 cup water. Ladle batter onto a griddle coated with butter-flavored nonstick cooking spray. Cook pancakes on one side until bubbles appear, then flip. Serve with honeydew melon chunks. Nutrition Score (2 pancakes and 1/2 cup honeydew melon): 157 calories, 1.5 g fat.
On-the-Run Breakfasts
19. Breakfast in a Bowl: Combine 1/2 cup each of applesauce and nonfat vanilla yogurt, 1 teaspoon brown sugar and a dash of cinnamon. Refrigerate mixture overnight. Top with 2 tablespoons of Grape-Nuts cereal before eating. Nutrition Score: 250 calories, 0.5 g fat.
20. Cantaloupe and Cottage Cheese: Fill half a medium cantaloupe (seeds removed) with 1 cup lowfat cottage cheese and a small handful of unsalted sunflower seeds. Drizzle with 1 teaspoon honey. Nutrition Score: 443 calories, 10 g fat.
21. Apple Danish Roll-Up: Place 1/2 apple, sliced, 2 thin slices of part-skim mozzarella cheese and 1/2 teaspoon of sugar and a dash of cinammon in a flour tortilla. Wrap and heat in the microwave for 30 seconds. Nutrition Score: 225 calories, 7g fat.0 -
these look fabulous and delicious, thanks!
:flowerforyou:0
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