Breakfast recipes PLEASEEEEE

First off, take a look at this thread: http://www.myfitnesspal.com/topics/show/1454383-what-do-you-eat-for-breakfast

So for breakfast this week I am eating:
Baked beans
sausage
green beans
eggs in a basket (toast with the center cut out and an egg fried in it)

By BF likes quiche. I hate quiche.

ETA: yes that's a lot of food but my other meals are very small because I am either at work or on campus.

bump !!

Open-Faced Broiled Egg, Spinach, Tomato Sandwich

Skip a drive-thru egg sandwich and make this easy-to-prepare one at home. (It uses hard-boiled eggs, so you don’t even have to soil a pan.) Spinach and tomatoes provide valuable vitamins and antioxidants; a fiber-filled whole wheat English muffin combined with protein in the egg helps you stay satiated through lunchtime.

PREP TIME: 10 minutes
TOTAL TIME: 13 minutes
SERVINGS: 1

½ whole wheat english muffin
¼ c fresh spinach, cooked and squeezed dry (about 4 ounces)
1 slice tomato
1 hard-boiled egg, sliced width-wise
1 Tbsp omega-3-enriched mayonnaise
Salt-free seasoning blend

1. SET the muffin half on a toaster oven pan or double sheet of foil. Top with the spinach and tomato. Lay on the egg slices in an overlapping spiral. Dollop on the mayonnaise and swirl slightly to partially cover the egg slices. Sprinkle on seasoning to taste.
2. PLACE under the broiler for 2 to 3 minutes, watching carefully, until the mayonnaise is lightly browned.

NUTRITION (per serving) 213 cal, 11 g pro, 19 g carb, 4 g fiber, 11.4 g fat, 1.8 g sat fat, 390 mg sodium

These meal plans include some fantastic recipes including breakfast.

http://www.weighitup.com.au/1-million-kilo-challenge-welcome

Personally i generally stick to:

Baked Beans
Eggs (any fashion but mainly omlettes with greens and a protein)
Weet Bix topped with chia seeds, almonds, pepitas, sesame etc (ALPS blend)

I think narrowing down how many calories you want to consume during breakfast helps- for example I usually eat anywhere between 150-350 calories for breakfast then make my lunch my heaviest meal and dinner is always my lightest so that my body has the rest of the evening and overnight to digest and burn food. With that said, here are a few ideas for breakfast meals-

Yogurt parfait

- choice of non fat plain yogurt (greek for more protein)
-10 raspberries
-1/2 cup blueberries
- small drizzle of honey

I layer in a small parfait glass about 1/4 cup of non fat plain greek yogurt then add 5 raspberries and 1/4 cup of blueberries and drizzle with a small amt of honey then layer again with the remaining 1/4 of yogurt and fruit with honey drizzled over the top.


Oatmeal with Fruit

1/2 cup dried rolled instant oats
water
any type of berries or 1/2 a banana

cook oatmeal as directed- I usually do a serving size portion which is usually 1/2 cup of dried oats. Cook it with water- then once it comes out of the microwave just add one type of your favorite fruit to it.

Copycat Starbucks Oatmeal (this I make when I am running long distance)- (usually between 300-340 calories)

1/2 cup dried rolled instant oats
water
1 small apple
any 1 type of your favorite nut (unsalted)- walnuts or almonds work great
1 tbsp. brown sugar or less

Cook the oatmeal as directed. Place nuts on a baking sheet and toast lightly. Chop your apple into bite size pieces. Add the apple, toasted nuts and brown sugar to the cooked oatmeal. Yum, healthy, nutritious and it gives you lots of energy and fills you up.

Cottage cheese with fruit (usually between 140-180 calories)

1/2 cup of lowfat 1% or 2% small curd cottage cheese
1 type of your favorite fresh fruit on hand

I love to have homemade whole grain bars on hand. They are very simple to make and you can vary what you put in them based on what you have at hand.

The basic recipe is to

Preheat oven to 350F

Mash two bananas with 1 cup of the milk of your choice. I use unsweetened soy milk. Optionally, add two eggs or some vegetable oil.

Mix into that 2 cups of rolled oats + 3 more cups of a variety of grains and seeds (e.g. bulgur wheat, sunflower seeds, oat bran, flax seed, etc.)

Optionally add cinnamon, honey, dried fruit, nuts, vanilla extract, protein powder, cocoa, salt, etc., to taste.

Spread in a baking pan (lined with parchment paper or well-greased)

Bake for 35 minutes, cool. Cut into bar-sized shapes. Eat a couple for breakfast and get a big jolt of fiber!

My current batch is

2 bananas, 2 eggs, 1 cup soy milk, 2 cups Bob's Red Mill 5-Grain rolled cereal, 1 cup bulgur wheat, 1 cup oat bran, 1 cup frozen cranberries that I nuked with 3 tablespoons of sugar, 1 tablespoon honey, 1 teaspoon vanilla extract, and 1/2 teaspoon salt. My previous batch didn't have eggs but it was chock full of pecans and raisins. It really is a very flexible recipe.

Muesli for two:

Mix together and soak overnight:
¼ cup rolled oats (or mixture of barley, rye, wheat and oats)
¼ cup steel-cut oats
½ cup orange juice (or enough to cover the oats)
2 tablespoons dried cranberries
2 dates, chopped

In the morning, add:
½ apple, grated
½ banana, grated
½ cup yogurt, or to taste
1 tablespoon almonds, chopped

I slip the almonds and yogurt, just because i don't like almonds much and i rarely keep yogurt around. I use the juice from a couple of oranges, and it's a good meal to just grab from the fridge, eat, and go.

I'm very much not a morning person, so mornings that i have to work very early, I'll hard-boil some eggs the night before and cook a few pieces of turkey bacon, then eat the egg and microwave the bacon for like 20 seconds to heat it up. I can pretty much eat it in the car on my way to work, along with a banana.

I also pre-bake whole-wheat muffins with no sugar (i sub fruit juice or applesauce) and add dried or frozen fruit. I freeze them in batches, then defrost one the night before ink the fridge in a plastic baggy so it doesn't dry out, then just grab and eat on my way out the door. Don't have the recipe on hand at the moment, but if you google it, it usually comes up...i think my first recipe came from 100 days of real food, but then i found a modified version that i liked better. When i put the recipe in here, it came out to something like 150 cals per muffin..if i find the recipe again, I'll post it. (Still working on finishing off the last batch i made because i made a double or triple batch, lol)

I also do leftovers for breakfast, simply because I'm lazy and it's food that needs to be eaten. ;p