For most people, a healthy breakfast recipe has three components:
A serving of a whole-grain carbohydrate, a serving of a dairy or high-calcium food, and a serving of fruit. Together, that’s roughly 300 calories. A high-protein serving (like meat or an egg) is fine as long as it doesn’t add too much fat or calories. Try these quick combos:
- A bowl of high-fiber, multigrain cereal, lots of strawberries, and low-fat milk
- A granola bar, an apple, and low-fat milk
- Nonfat yogurt, fresh blueberries, and a slice of whole-wheat toast with fruit spread
- A mini whole-wheat bagel, spread lightly with cream cheese and jam; a peach; and a cup of yogurt
- Scrambled egg on a whole-wheat roll, with fresh fruit salad and a cup of low-fat milk
- A low-fat muffin, a wedge of cantaloupe, and a cup of latte made with skim milk.
Aim for at least 5 grams of fiber
Without a good start on your daily fiber intake, you’ll never reach the recommended amount (15-25 grams per 1,000 calories). You can get those five grams in just a few bites with a large raw apple, 1/2 cup of a high-fiber cereal, 1/2 cup of blackberries, or two slices of dark, whole-grain rye bread. Fiber is quite filling with no extra cost in calories. These 15 high-protein breakfast ideas can help you lose weight.