Breakfast Suggestions

i do overnight oats 1/3 cup oats, 1/3 water, 1/3 greek yoghurt. Mix and leave overnight. In the morning at fruit. Turns out creamy, is filling and delicious

I struggle eating enough proteins so my breakfast should contain at least one protein source.

- omellete with egg whites and vollkorn bread
- oatflakes with skim milk
- hard boiled egg and bread
- yoghurt with dried fruits and nuts
- green tea
- fruit (orange, apple)
- whey proteins if im really short on time

Even eating breakfast is huge improvement from past when i was lazy and skipped meals.

Sara Lee - Frozen Raspberries, 20 g
Uncle Toby's (Australia) - Traditional Oats, 40 g (not the quick kind)
Protein Powder Choc, 30 g

Put the oats in a microwave safe container, add 1 cup of cold water. Microwave on high for 2 mins. Take out, add the protein powder and microwave for 30 seconds more. Then add the frozen berries and stir. Yummmy!

Kashi Go Lean has a new instant oatmeal out. I LOVE my Kashi Go Lean cold cereal!!! They have 2 flavors: Truly Vanilla and Honey & Cinnamon. They have 150 calories & 8 grams protein. Add some milk, extra protein powder & fruit and you'll have a truly delicious, nutritious & high protein breakfast!

I've gotten tired of the same old, same old for breakfast, so I've gone to making "an omelette in a mug." My favorite is a Denver omelette. It has 155 calories & 23 grams of protein. I often make a 1-1/2 times recipe & it keeps me full for a good 3-4 hours.

Peppers - Sweet, green, raw, 2 tbsp
Onion - Red or Yellow Onion, Raw , 1 tbsp
Tomato - Grape 3, 6 tomatoes (2 oz)
Diced Mushrooms
Eggbeaters (Low Gi Index) - Egg Beaters, 0.5 cup
Cumberland Gap - Lean Diced Ham, 1 oz (56g)
Kraft Natural Shredded Cheese - Sharp Cheddar 2% Milk, 2 tbsp

Spray a large mug with Pam, then add veggies & microwave on high for 1-1/2 minutes. Add Egg Beaters & stir, microwave for 1 minute. Add ham & cheese, stir, then microwave an additional 30 seconds. It's quick & delicious. I cheat & buy the already cut-up fresh veggies from the produce section of the grocery store. If you google "Hungry Girl Egg Mug," you'll find several entries to her site for other egg mug recipes. She has 12-15 different recipes (Mexican, French, etc.) depending on what you like. I start with a basic & add all my favorite ingredients. You can put "your" recipe in the recipe app on here or save under the "quick tools," which make it easy to add the whole breakfast with a simple click. Nothing could be easier, when you're rushing out the door for work!

By the way, Bed, Bath & Beyond has a line of microwave containers, which are fantastic! The brand is Sistema. They make both a cup & a bowl that works perfectly for this recipe. What I like about that brand is they are heavy grade plastic & have vented lids. The lids also lock into place, which makes them convenient to store & carry foods to work. They also make 2 different sizes of steamer baskets for fresh veggies. Convenient & VERY user friendly for microwaving food without having to clean-up a splattered mess in the microwave. Anyone who has a Meijer store around, they also carry the Sistema brand.

I use McCann's quick cooking Irish oats. They have a very similar texture to steel cut oats and are quick and easy. I cook them with water, then add in a splash of 2% milk to thin it out if necessary. I top with Granola, raw unfiltered honey and dried fruit (usually golden raisins or blueberries.) There are also quite a few recipes for "overnight" steel cut oats using a slow cooker (crock pot) but I haven't really given any of them a shot.

my go-to breakfast is

2 eggs
1 stick of pepperoni
2 mushrooms
1/2 bell pepper
28g of soy cheese


Mix it all up and throw in the microwave for about 1.5 minutes. Throw some hot sauce on there and TADA

breakfast is such an important meal!! It is probably my biggest meal of the day too.

My breakfasts usually are:

Egg Whites
Mini bagels with low fat cream cheese
Cinnamon toast
Bacon (in moderation (: )
Oatmeal with banana and granola
Omelets

Sometimes I drink V8 or OJ but I feel like it is just added calories and sugar in the morning, so I usually stick to water, tea, or a small amount of juice.

Hope this helps!

For all options that use sliced bread, I use the 40 calorie bread made by Village Hearth. They have a few varieties/flavors. I like to keep my breakfast right around 200 calories.

Biscuits and Gravy – use skim milk, flour, turkey breakfast sausage, salt, and pepper for the gravy (1lb of the turkey sausage makes a lot of gravy. This freezes well, but you will need to add a bit of milk or water when reheating after you make it as it becomes very thick after storing in either the fridge or freezer.) I use bisquick heart smart baking mix to make the biscuits.

Bacon, egg white, velveeta slices cheese sandwich on 2 slices 40 calorie bread (or 90 cal english muffin) – (precooked bacon already has the fat rendered off and is lower in calories. Velveeta slices are only 35 calories with a lot of flavor if you like Velveeta)

Ham, egg white, velveeta slices cheese sandwich on 2 slices 40 calorie bread (or 90 cal english muffin)

2 slices 40 cal toast with 1 wedge of laughing cow light spreadable cheese split between both pieces of toast, 2 egg white omelet with mushrooms

Waffles or pancakes made from bisquick heart smart baking mix (top with either bananas, strawberries, blueberries, no sugar added applesauce, a little bit of honey, etc. If you get frozen berries, when they unthaw, they have some juice you can pour on top too. You could also mash the thawed berries and juice for a sauce)

Special K strawberry waffles can be found in the freezer aisle. Only 150 calories for 2 waffles. I like these with fresh strawberries or blueberries on top and nothing else.

Breakfast burritos – Azteca brand tortillas that are 80 calories (found in refrigerator section by the shredded cheese). Mix scrambled eggs/whites, low calorie bacon, turkey sausage, sausage gravy, hashbrowns…basically anything. Add a bit of cheese and roll. Microwave all together for about 20 seconds. I like to keep mine lower in calories by adding more eggs with some mushrooms, a little bit of sausage gravy, 1 slice bacon, and one brown and serve turkey sausage link cut into chunks. Sometimes I add half a slice of velveeta cheese. I have been thinking of experimenting with adding spinach, zucchini, and tomatoes with mozzarella cheese. The possibilities are endless.

French toast using 40 calorie bread and egg whites.

Cauliflower fritters – I use a modified version of the recipe on skinnytaste.com. they taste similar to potato pancakes. I use mozzarella cheese, parmesan cheese, and egg whites. I also use less oil in cooking them.

Oatmeal with fruit

Scrambled eggs (1 whole egg and 2 egg whites) with mushrooms, 2 sausage links (or toast and cheese)

90 calorie english muffin with light butter and jam

90 calorie english muffin topped with mozarella cheese, a huge tomato slice, basil and balsamic reduction (Caprese!)

1 and 1/2 mini bagels with one wedge of the laughing cow cream cheese spread on them

Stuffed French Toast - 2 slices 40 cal bread made into french toast (use egg whites), mix 1 oz 1/3 fat cream cheese, 1/2 tbsp powdered sugar, and a dash of cinnamon. Spread over each piece of french toast and put fresh fruit in the middle. (This is how I do it for work, It is easy to heat this way. When I am at home, I like to spread the cream cheese on the bread and add the fruit before I soak the bread in the egg whites. Then I cook it all together.)

Was referring to Blissfullah's comment: My favorite! Gluten, flour and sugar free pancakes! All you do is mash up a banana and mix in an egg. (Sometimes I add a bit of oats or cinnamon!) Then cook just like you would regular pancakes!

I love a protein shake in the morning, but if I'm wanting to switch things up, I too have oatmeal. I like to mix in a couple scoops out of my greek yogurt. Adds a nice flavor and consistency to it.

I also like to have a breakfast "power" sandwich:
2 egg whites cooked in non-stick cooking spray
1 Thomas Light Multigrain English Muffin - toasted with a little I Can't Believe It's Not Butter spray
1/4 of an avocado
1 wedge of Laughing Cow Cheese (I prefer either light sundried tomato and basil, or light garlic and herb)

Sometimes I switch out the avocado for a patty of turkey sausage...Great Value makes a really good turkey sausage patty.

Bumpin

I hate oatmeal! I like Kellogs Special K lowfat granola

I like oatmeal with some protein powder and fresh fruit. Or I take and Egg nutrigrain low fat waffle, cut in half, a 45 calorie wedge of laughing cow cinnamon cream cream cheese, and fresh fruit and making it into a "sandwich"

Was referring to Blissfullah's comment: My favorite! Gluten, flour and sugar free pancakes! All you do is mash up a banana and mix in an egg. (Sometimes I add a bit of oats or cinnamon!) Then cook just like you would regular pancakes!

Oh this sounds amazing. Doing this too.