Short on time in the morning? Trying to follow a healthy diet and get good nutrition despite your busy schedule? Try this delicious, and quick breakfast idea:
1 Egg (or egg substitute)
1 slice fat-free or low fat cheese
1 whole wheat English muffin
1. In microwave safe bowl add egg or egg substitute, cover with a sheet of wax paper. Heat for 1 minute (note: you may need to stop and stir egg with a fork). Egg is done when it has formed a solid patty.
2. Toast English muffin in toaster oven while egg is cooking
3. Once the English muffin is toasted, add the egg patty, and slice of cheese (add a little mustard or butter the toast for flavor), add a dash of pepper
Grab a piece of fruit (banana, grapes, berries, apple, peach) and Go!
This is a great low calorie breakfast idea that will give you great protein, fiber, and energy to fuel your morning. No excuses, you can make this in 5 minutes!
Help keep your energy levels up by eating breakfast and then eating small, frequent meals every 3 hours. Aim to have some protein and carbohydrates at each snack and meal and drink plenty of water throughout the day.
Try one of these ideas for a high protein, energy packed small meal:
1/2 cup low fat cottage cheese on a slice of whole wheat toast or mixed into 1/2 cup high fiber cereal
1/4 cup tuna salad made with light mayo on whole wheat bread/whole wheat pita and a piece of fruit, or add tuna to a green leafy salad with your favorite veggies and balsamic vinaigrette
1/2 cup egg salad made with light mayo with whole grain crackers and carrot and celery sticks
4 oz sliced turkey and low fat cheese rolled up in a whole wheat tortilla with mustard, lettuce, onion, and tomato and a piece of fruit on the side
PB&J on whole wheat bread: Nuts are a great way to get added protein- add a piece of fruit or greek yogurt to complete this delicious meal
Choose a whole wheat bagel or multi-grain English muffin with 2 tablespoons peanut butter or light cream cheese and smoked salmon
Oatmeal made with low fat milk and a tablespoon of peanut butter mixed in (or try sliced almonds) with fresh berries or sliced banana
Having a mid-morning and mid-afternoon snack helps you stay focused and energized, not to mention it helps prevent overeating when you get home from work.Try these delicious snacks to keep energy up all day:
Greek yogurt with 1/3c trail mix (dried fruit and nuts)
1/2c almonds with a string cheese and fruit
Peanut butter spread on an apple and a yogurt
Hummus with vegetable sticks/whole grain crackers and a string cheese
High fiber cereal (such as raisin bran, shredded wheat or grape nuts) with low fat milk and fruit
Low fat cottage cheese with sliced fruit
Try a fruit smoothie made with 1 cup fruit (try strawberries, banana, blueberries, or mango) 1 Tablespoon peanut butter, 3 Tablespoons Greek yogurt, skim or low fat milk, and 1 cup ice, blend and enjoy!
I hope these suggestions have been helpful, please let me know if I can help you further or if you have other questions. Good luck!