Smoked Salmon Eggs Benedict
Who can pass up a serving of eggs benny in the morning? If you’re thinking, not me, then make sure you’ve got some smoked salmon on hand and serve these babies up on a bed of arugula instead of an English muffin to cut some carbs out of the traditional dish.
Per serving: 388 cal, 17.2 g fat, 31.5 g carbs, 33.5 g protein, 9.3 g fiber
How To Pull Off A Complete Breakfast Fast
Our favorite breakfast-in-a-hurry recipes are combos of the delicious foods above that don’t require fancy prep. Here are some GH Nutrition Lab go-tos:
- Avocado toast on 1 to 2 slices sprouted grain bread with fresh arugula, two eggs and everything bagel seasoning
- 1 cup unsweetened Greek yogurt with 1/3 cup low-sugar granola and 1/2 cup fresh berries
- 3-egg white omelet with chopped veggies, 2 Tbsp. lite Mexican-Style cheese blend, 1/4 cup salsa and 1/2 sliced avocado
- Chilled overnight chia pudding
- 1 lite whole wheat english muffin with 2 Tbsp. almond butter and 1/2 cup mashed raspberries
- 1/2 to 1 cup cooked oatmeal with 1/2 cup milk of choice, plus 2 to 3 Tbsp. mixed nuts and 1 cup chopped fruit
- 2 frozen 100% whole-grain waffles with 2 tablespoons peanut butter and 1 sliced banana
- 12 to 1 roasted sweet potato with 12 tablespoon nut butter, plus sliced apple, pear or banana
No matter what your peference, incorporate as many of the following ingredients into your breakfasts as possible:
Bananas help you fill up and come in their own portable packaging. Their folate and vitamin B6 aids in the production of serotonin, which can help improve mood and reduce anxiety. The soluble fiber also helps lower cholesterol by removing it from your GI tract and preventing it from moving into your bloodstream . For an extra heart-healthy kick, slice bananas on top of morning oats with a tablespoon of chia seeds or walnuts.
What Foods Make A Nutritious Breakfast
For the most nutritious breakfast, try to choose whole, unprocessed foods from each of the five food groups: fruits, vegetables, grains, protein foods, and dairy. Try to include proteins from foods like yogurts , eggs, nuts and seeds or legumes. Also try to include complex carbohydrates such as whole fruits and vegetables, and whole grains that provide fiber and will help you feel full longer.
Egg And Tomato Breakfast Sandwich With Herb Mayo
If your first human interaction of the day is with a fast food drive-thru intercom, you’re off to a bad start. Eat this sandwich, which comes from the Men’s Health cookbook A Man, A Pan, A Plan, instead. You’ll avoid the grease trap, fill up on fiber, and even sneak in some vegetables before noon. Go, you.
1 Tbsp chopped fresh herbs 1 Tbsp butter1 whole-wheat English muffin, split1 large egg1 slice large tomato, 1/2-inch thick
How to Make It:1. In a small bowl, mix the mayo and herbs. Set aside. In a large nonstick pan over medium heat, melt half the butter. Add the 2 halves of the English muffin, cut side down. Toast until golden brown, 2 to 4 minutes. Transfer the muffin to a plate and spread the mayo on 1 muffin half.2. In the same pan, add the remaining butter and swirl to coat. Add the egg and the tomato on separate sides of the pan. Season the tomato with salt and pepper. Cook the egg to your liking, about 1 minute per side for over easy, 2 minutes for over hard. Flip the tomato when you flip the egg. On the muffin with the mayo, add the tomato and egg. Close the sandwich. Chow. Feeds 1.
Nutrition per serving: 412 calories, 13 g protein, 28 g carbohydrates , 29 g fat
Poached Egg With Refried Beans
“A healthy breakfast including protein is a great way to start the day because it’ll keep you full for hours, keep your blood sugar levels even-keeled, and feed your muscles, which is especially important if you work out regularly. One of my favorite ways to kick off the day is a meal of fresh poached egg with refried beans.”
For more of Forberg’s go-to eats, check out our exclusive report, The 20 Best Weight Loss Foods According to the Biggest Loser’s Dietitian
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What Would You Recommend For Someone Like Me Who Is Never Hungry Early In The Morning And Only Feels Like Eating A Very Light Meal
The great thing about breakfast is that its timing can be flexible. Even if you dont eat immediately after waking up, try to make sure to space your meals out so that you dont get too hungry at a particular time, which can lead to eating too fast or too much.
Breakfast doesnt have to be large or complex. Start with something simple like a banana & peanut butter or a cup of yogurt with fresh fruit, or make a smoothie using lots of fresh fruits & vegetables. You can even add in some ground seeds for added fiber and omega-3 fatty acids.
Rainbow Cottage Cheese Breakfast Bowls
Taste the rainbow with this beautiful breakfast bowl packed with protein-rich cottage cheese and fiber-loaded fresh fruit. Sprinkle on a handful of granola and chia seeds, and youâve got a breakfast thatâs colorful and well-rounded.
Per serving: 387 cal, 9 g fat, 60 g carbs, 21 g protein, 11 g fiber
Read Also: How To Fight Hunger While Dieting
The Ultimate Smoked Salmon Bagel
When you’re craving something truly satisfying for breakfast, this ultimate smoked salmon bagel with cream cheese and smoked salmon has all the indulgent tastes and textures that make this dish a weekend favorite.
Low-calorie pickled red onions and capers add an unexpected pop of color and salty, zingy flavors that go wonderfully well with the salmon. Use whole-grain bagels to add extra fiber to this open-face breakfast sandwich.
The Most Satisfying Weight Loss Breakfast
Our clients always ask us what the most satisfying weight loss breakfast is. By far weve noticed that there is one breakfast that stands out the most when it comes to tiding our clients over for hours and keeping energy levels high. What amazes us most is that typically the clients who switch from eating 600-calorie-plus breakfasts to eating this breakfast cant believe how full they feel when they eat this 300-calorie breakfastand weve even had some of those clients say they couldnt finish this breakfast! And- its so simple.
Pssst on days when they cant have the most satisfying weight loss breakfast, the runner up for satiety and energy and weight loss are these two breakfasts: 2 Minute Energy Cherry Oat Muesli and our Orange and Banana Energy-Revving Quick Oat Muesli
Say hello to Simple Eggs & Grains with Berries!
Wanna know why this breakfast is able to keep us and our clients on track all day long so we wont feel the need to give in to every craving or food whim that hits us?
It has the winning combination of being a good mix of carbohydrates and protein . And eating like this is one of our favorite things that we teach our clients to do too when it comes to choosing a healthy, weight loss breakfast because we LOVE watching them enjoying what they eat and seeing the awesome results!
Below are our top breakfast tips for a long-lasting, satisfying energy boost :
Now for the #1 Satisfying Weight Loss Breakfast
Simple Eggs & Grains with Berries
Read Also: A Real Diet That Actually Works
Healthy Breakfast Ideas And Recipes
What’s the secret to a better breakfast?
It’s better for your health to eat breakfast than to skip it. And it’s definitely better to eat a healthy breakfast, high in fibers and nutrients, than one full of refined grains, sugar, salt, and/or saturated fat. But what if you’re fresh out of healthy breakfast ideas?
One quick tip I use to keep my breakfast balanced is to “strive for five.” That means I try to include at least 5 grams of fiber and 5 grams of protein in every breakfast.
Many people go wrong by eating a breakfast made up mostly of refined carbohydrates with very little fiber and protein — like a refined-flour bagel, a muffin made with sugar and white flour, or a sugary low-fiber breakfast cereal. Balancing carbohydrates with some protein and a little healthier fat will do a better job of staving off hunger until lunch and fueling your entire morning’s activities.
To help you get there, here are some tips for making sure your breakfast is a well-balanced one, as well as some quick and healthy breakfast ideas and recipes.
Spinach Goat Cheese Quiche With Sweet Potato Crust
If you donât have time to cook a veggie omelet every morning, a quiche is a great make-ahead way to fill up on protein and fiber. With a sweet potato crust and savory veggies mixed with goat cheese, you can make this quiche once and slice it up for a healthy breakfast all week. Meal prep, anyone?
Per serving: 143 cal, 11.3 g fat, 25 g carbs, 10.5 g protein, 2.3 g fiber
Also Check: Is Bacon Good For Low Carb Diet
Huevos Rancheros With Black Beanavocado Salsa
People tend to wig out about huevos when they’re on a restaurant menu. Deservedly so, because they’re a-maz-ing. Except that it’s not that hard to wig out over them while sitting at your dining room table either. Take 10 minutes to cook this. Eat. Rave. Consider opening your own restaurant.
1/2 cup canned black beans, rinsed and drained1/2 avocado, cubed1/4 small red onion, mincedJuice from 1/4 lime2 small flour tortillas2 eggs
How to Make It:1. In a medium bowl, mix the black beans, avocado, onion, lime juice, and cilantro. Season to taste with salt and pepper. 2. In a small nonstick pan, heat the canola oil over medium. When the oil shimmers, add the tortillas stacked atop one another. Cook until the top tortilla puffs, 15 to 30 seconds. Using tongs, flip the stack and then flip the top tortilla. Repeat 4 more times until all sides of the tortillas are cooked. Transfer the tortillas to a serving plate.3. Adjust the pans heat to medium-low. Carefully crack in the eggs, cover the pan with a lid, and cook until the whites are firm, 2 to 4 minutes. Slide the eggs onto the tortillas and top with the salsa. Eat with a fork and knife. Feeds 1.
Nutrition per serving: 671 calories, 26 g protein, 60 g carbohydrates , 39 g fat
Mushroom Freezer Breakfast Burritos
Craving a breakfast burrito? Youre in luck. Not only is this a.m. favorite simple to whip up, but it has all the makings of a diabetes-friendly breakfast. This mushroom breakfast burrito is full of protein and fiber, two nutrients that contribute to blood sugar control, says Natalie Rizzo, RDN, of Nutrition a la Natalie, in New York City.
Youll get 20 g of protein from the eggs and cheese, says Rizzo, plus the recipe has 4 g of fiber. The mushrooms provide you with other nutrients, like vitamin D and B vitamins, per Rizzo and the USDA. According to the NIH, vitamin D helps regulate mood, promotes bone health, and may even boost immunity. Meanwhile, B vitamins have a variety of functions, from helping generate red blood cells and form brain and nerve cells, to protecting the heart and supporting healthy pregnancies, notes Harvard T.H. Chan School of Public Health.
The combination of eggs, mushrooms, and goat cheese creates a savory, umami taste that will make you crave this breakfast burrito every day, Rizzo says.
The best part? Make a batch ahead of time and stick them in the freezer for a quick microwaveable healthy breakfast on the go, she says. Each burrito has 28 g of carbs.
Recommended Reading: Free 21 Day Cleanse Diet Plan
Peanut Butter Cacao Protein Oats
Oatmeal is absolutely healthy there is no denying this fact. But, without adding any protein to it, it can send your blood sugars sky high, which can increase our appetite and cravings while decreasing our energy stores, says Ruth. “Adding some protein and healthy fats can slow this spike and create a better-for-you, more balanced breakfast,â she notes.
Per serving: 350 cal, 8 g fat, 29 g carbs, 28 g protein, 6 g fiber
Tips For Maintaining A Healthy Mindset For Kids
Any diet for youth soccer players should allow for kids to be kids. Its not healthy for children to be on an unnecessarily restrictive diet since it can interfere with their growth and brain development. According to Behavioral Nutrition, it can also lead to eating disorders.
Young athletes should eat a diet thats mostly healthy but theres still room for treats. Remember, any kid whos participating in soccer is getting a decent amount of exercise. While eating too many processed foods or too much sugar can interfere with athletic performance, theres nothing wrong with a young footballer eating dessert or enjoying an after-school snack.
Recommended Reading: Why Is The Keto Diet So Popular
The Time Of Day To Eat Breakfast If You Want To Lose Weight
Nutrition expert Tim Spector says the number of hours you fast overnight plays a role in staying healthy and shedding excess pounds
Breakfast should only be eaten after 11am, an expert has said.
Waiting a few hours before eating anything after waking up is better for staying healthy and shedding excess pounds, according to nutrition expert Tim Spector, professor of genetic epidemiology at Kings College London.
That is because most people now eat dinner much later in the evening than previous generations, and only stop eating around 9pm the night before.
Therefore, an 11am breakfast is the best way for a person to achieve 14 hours of fasting overnight, which growing evidence suggests is best for the metabolism.
Prof Spector told an audience at Cheltenham Science Festival: If you have a later breakfast, that will give you some benefits.
I think we have to rethink all the things we have been told are unhealthy, because theres just so much new science coming out.
Beet Fritters With Smoked Salmon
Congratulations, you’ve just found the best dang brunch recipe on this list. It’s also the messiest, due the work you’ll have to do on the beets. Like, your sink will look like Patrick Bateman stopped by for a visit. Apologies for the not-so-appetizing image. Just keep your guests out of the kitchen.
3 large beets, washed, and shredded with the coarse side of a grater1 egg4 tsp cornstarch, plus additional1/4 cup canola oil1/4 small red onion, minced1 Tbsp capers1/2 lemon, cut into 4 wedges
How to Make It:1. Using paper towels, wring as much moisture from the beets as possible. In a large bowl, combine the beets, egg, and the cornstarch. Toss well, adding more cornstarch 1/2 tsp at a time until the mixture is only slightly moist.2. In a large nonstick pan over medium, heat the oil. When the oil shimmers, add a small pile of the shredded beets and press down with a spatula until the fritter is palm-size. Season with a small pinch of salt and pepper and cook till crisp on the bottom, 1 to 2 minutes. Flip and repeat. Work in batches until all of the beets are gone. Transfer to a plate lined with paper towels to drain.3. Transfer the fritters to plates and top with sour cream, salmon, dill, red onion, and capers. Serve with lemon wedges. Feeds 2.
Nutrition per serving: 619 calories, 41 g protein, 20 g carbohydrates , 42 g fat
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Tropical Acai Breakfast Bowl
Acai bowls are a delicious, cool, and nutritious breakfast that are quick and easy to make. This complete breakfast in a bowl has an indulgent texture and flavor that’s like having healthy ice cream for breakfast. It’s perfect for those days when you need an extra boost of energy to get up and out the door.
Instant Oatmeal With Peanut Butter
“I have a packet of plain instant oatmeal, which I prepare in 1.5 minutes in the microwave. Even though this is a convenient product, it is still a whole grain and contains no added sugar. I like to top my oatmeal with a tablespoon of peanut butter for some healthy fats. My current goal is to continue to maintain my healthy weight, but when I was losing weight, I would top my oatmeal with a powdered peanut butter product instead to reduce both fat and calories. Even with the regular peanut butter, this entire meal is only around 400 calories.”
“For breakfast, I recommend pairing cottage cheese with berries like blueberries and strawberries because they’re a prebiotic. When you combine a prebiotic and a probiotic it creates a symbiotic meal or snack, essentially meaning you can reap maximum health benefits when they’re combined compared to eating either on their own.” Read more about how prebiotc and probiotic foods work together.
Melissa Rifkin, RD
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For breakfast, each option contains no more than 300 calories, incorporates health-boosting produce and follows a 10/4 winning combination, meaning these meals consist of at least 10 grams of satiating protein and at least 4 grams of filling fiber to help jump start your day and keep you energized until lunchtime.
In addition to a tasty meal, sip on a beverage booster for an extra shot of morning energy. Choose between a cup of coffee or tea, either black or green. Skip the sugar and enjoy a splash of your favorite variety of milk.
Here are some great healthy breakfast options: