Feb. 23, 2010
Breakfast Checklist
Make sure your breakfast consists of complex carbohydrates (ex: whole grain cereal, wheat bread, fruit, low-fat milk), protein (ex: eggs/egg whites, lean meat, nuts) and some healthy fat (peanut butter, nuts, light cream cheese)
Look for whole wheat bread and grain products instead of white/refined products
Choose low-fat (skim, 1% or 2%) milk and dairy products
Limit your intake of fried foods, grease, and extra gravies & sauces
Aim to get fruit into your breakfast either as a juice or as a whole fruit
A Hearty Breakfast
Two eggs scrambled in the microwave
Crack eggs or pour ½ cup egg beaters into microwavable bowl, scramble with fork & place in microwave for ~45 seconds, take out & scrape around edges, back in the microwave for ~45 seconds, take out & scramble with fork... if they don't look quite done... back in for another 10-15 seconds, then salt & pepper to taste & sprinkle with 2% grated cheese
One whole wheat bagel (mini or large) w/1-2 Tbs. peanut butter
One banana
Bottle of water or for more calories a big glass of 2% milk
A Complete Quick Breakfast
One pack Quaker Oatmeal (Two packs for guys and/or those trying to gain weight)
Warm water in microwave for ~2 minutes in microwavable bowl & mix oatmeal in
Can add One scoop whey powder if you have it
Add 1-2 Tbs. peanut butter & stir until peanut butter melts (Two spoons for weight gain)
One fruit or top oatmeal with raisins
8-12 oz skim or 2% milk (2% milk especially for those trying to gain weight)
Healthy in Five Minutes
Two Eggo whole wheat waffles or 1 whole wheat bagel toasted in toaster with 2 Tbs. peanut butter
One yogurt (Dannon Light-n-Fit or Yoplait/Yoplait Whips for more calories)
8-12 oz skim or 2% milk (2% milk especially for those trying to gain weight)
One whole wheat tortilla with 1 slice 2% cheese and 3-4 slices ham warmed in microwave
(Two servings for those trying to gain weight)
One yogurt (Dannon Light-n-Fit or Yoplait/Yoplait Whips for more calories) topped with whole grain cereal
One fruit
Grabbing Breakfast & Eating On the Way
Energy bar (Luna, Zone, Power Bar) or Quaker Oatmeal Square or Nature Valley Granola bar pack
2% string cheese
One banana
