Study after study shows that if you start the day with a quality breakfast you’ll tend to be leaner than those who skip this crucial meal. It’s no wonder! If you are filling up with a bowl of hot oatmeal first thing in the morning you won’t be as tempted to scarf down unhealthy garbage when you are being attacked with hunger pains later.
During the night the body takes much-needed time to repair itself from the day’s activities. Tissue repair burns up plenty of fuel, and night is when all that repair takes place. However, throughout the night you are not taking in food or water, so you wake up dehydrated and hungry. That explains why your stomach makes so much noise in the morning. A night without eating leaves blood-sugar levels at their lowest. Blood sugar, or glucose, is the fuel the brain and body depend on for proper function. To offset this depleted state you need proper low-Glycemic-Index foods. You need breakfast!
Trust us, skipping breakfast isn't going to help you lose weight. Here are six quick and easy low-GI breakfast recipes that'll bust any excuse for missing your morning meal. The Cinnamon Peanut Butter Pancake recipe is my personal favorite. Try them out and let us know your thoughts!
EGGS – have had a bad rap, but the nutritional comeback kid has tons of riboflavin, vitamin B-12, phosphorus and selenium. One hard-boiled egg has seven grams of protein.
HEALTHY FRENCH TOAST 30 Grams of Protein | ||
INGREDIENTS | DIRECTIONS | OPTIONS |
§ ½ cup liquid eggs or 3 large whole eggs § 1 tbsp skim milk § Dash of cinnamon § ¼ tsp vanilla extract § Cooking spray § 2 slices whole wheat or multi-grain bread (3 grams of fiber or more per slice) § ½ cup sliced strawberries | *Wisk together eggs, milk, cinnamon and vanilla extract. Spray a nonstick skillet with cooking spray and place over medium heat. Dip bread slices into mixture and cook in skillet for 2 to 4 minutes on each side until golden brown. Top with strawberries. | Option of drinks: 1 cup of skim milk Coffee, tea or water |
1% FAT FREE COTTAGE CHEESE – This is one of the most versatile of protein foods to prepare and it blends easily with many flavors – savory or sweet. A half cup has 14 grams of protein and is a good source of riboflavin, vitamin B-12, phosphorus and selenium.
COTTAGE CHEESE BREAKFAST MIX 33 Grams of Protein | ||
INGREDIENTS | DIRECTIONS | OPTIONS |
§ 1 cup 1% fat cottage cheese mixed with § 1 cup blueberries and § 12 almonds | Coffee, tea or water | |
PROTEIN POWDER – One scoop of protein powder can add up to 30 grams of protein. Plus, you can choose any flavor – chocolate to vanilla, etc.
POWER-UP YOGURT PARFAIT 28 Grams of Protein | ||
INGREDIENTS | DIRECTIONS | OPTIONS |
§ 1 cup low-fat plain yogurt § 1 tbsp slivered almonds § 1 tsp honey § 1 scoop vanilla protein powder § ¾ cup blueberries, raspberries and strawberries § ¼ cup high-fiber cereal (try Fiber One) | In a bowl blend yogurt, almonds, honey and protein powder. Layer ingredients in a glass, starting with ¼ cup yogurt on the bottom, ½ cup fruit then all the cereal. Top with rest of yogurt, then fruit. | Coffee, tea or water |
LENTILS – Only recently have people been noticing the super power of lentils – one cup has 18 grams of protein with iron, phosphorus, copper, dietary fiber, folate and manganese.
METABOLISM-BOOSTING OMELETTE 33 Grams of Protein | ||
INGREDIENTS | DIRECTIONS | OPTIONS |
§ 2 tsp extra virgin olive oil, divided § 2 tbsp diced onion § Garlic, minced and kosher salt, to taste § ¼ cup lentils § 5 grape tomatoes § Juice from ¼ lime § 4 egg whites § Black pepper, parsley and red pepper flakes, to taste § ¼ cup reduced-fat shredded cheese (5 g fat or less per oz.) | In a small nonstick skillet, heat 1 tsp oil on medium heat and add onion, garlic and salt. Sauté for about 3 minutes, until onions are soft and lightly browned. Then add lentils, tomatoes and lime juice. Whisk egg whites and spices to taste. Add remaining oil to skillet and cook eggs for 2 minutes. Then add cheese when edges have firmed. Flip and cook until cheese melts and egg browns | 1 whole wheat English muffin Coffee, tea or water |
PEANUT BUTTER – A childhood favorite. Spread on two tablespoons of PB, and you’ll get 8 grams of protein, as well as niacin and manganese.
STICKY PEANUT BUTTER OATMEAL 17 Grams of Protein | ||
INGREDIENTS | DIRECTIONS | OPTIONS |
§ ½ cup dry 5-minute oatmeal § ¾ cup skim milk § ¼ cup light chocolate soy milk § ¼ tsp vanilla extract § 1 tbsp crunchy peanut butter | Cook oatmeal with milk, soy milk and vanilla extract according to package instructions When ready stir in peanut butter. | Coffee, tea or water |
CINNAMON PEANUT BUTTER PANCAKE Ready in 5 minutes – Makes 2 servings | |
INGREDIENTS | DIRECTIONS |
§ Nonstick cooking spray § 4 egg whites § 1/3 cup old-fashioned oatmeal § 1 tbsp natural peanut butter § 1 tsp cinnamon § Stevia, to taste | Combine first 5 ingredients in a medium-sized bowl, mixing for about 1 minute. Lightly spray a skillet with cooking spray and preheat at medium setting. Pour batter and cook until pancake firms, then flip and cook on the other side. |
Enjoy!
Your fit body partners,
Rejuv Wellness
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