Veggies, any optional, but we highly recommend— they boost fiber, antioxidants and make it even more satisfying.
Egg, Tomato, and Scallion Sandwich
The protein will be higher and the calories will be slightly less, just be aware that you will miss out on the healthy nutrients in the yolks, mentioned above. On stove top: Spritz oil in a pan and add veggies and stir until they soften. Add egg and scramble.
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Meanwhile toast bread and when eggs are cooked, place on bread. Have berries on the side! We realize some people prefer not to microwave their eggs while other love having them ready to go in less than 3 minutes. Simply beat eggs with spices of choice in microwave-safe bowl until blended.
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Microwave on high for 45 seconds. Then stir. Microwave until eggs are almost set, 30 to 45 seconds longer. Fiber per cup, cooked: 4 g Protein per cup, cooked: 6 g Sugar per cup, cooked: 1. He suggests pairing oatmeal with blueberries, walnuts, and almond milk for a filling, nutrient-rich morning meal. Fiber per cup: 3 g Protein per cup: 5 g Sugar per cup: 6 g. Steel-cut oats are higher in fiber and have a lower glycemic index than other oat varieties, which helps keep bellies full and satisfied hours after eating. Because standard steel-cut oats take longer to cook than most other varieties, we recommend making a big batch at the start of the week and then portion it out into single servings.
Then, all you have to do is zap it in the microwave and eat it as is—there's no need to add water. Protein, 2 slices: 8 g Fiber, 2 slices: 6 g Fat, 2 slices: 1 g. Not all bread loaves are carb bombs waiting to shatter your weight loss goals and sprouted grain toast is the very best example of that. This nutrient-dense bread is loaded with folate-filled lentils, protein, and good-for-you grains and seeds such as barley and millet. To boost the flavor of her slices, registered dietitian Marisa Moore , RD, likes to top hers with smashed avocado and smoked salmon—two other foods that made this best breakfast food list!
Protein per cup, cooked: 8 g Fiber per cup, cooked: 5. Though this trendy ancient grain isn't traditionally thought of as a breakfast food, eating it in the a. You can add the cooked grain to an omelet along with tomatoes, spinach, onions a veggie that torches stored fat , and a sprinkle of cumin.
Alternatively, use quinoa to make overnight oats.
Refrigerate overnight in a Mason jar or covered bowl. For alternative grains to quinoa with just as much protein, check out this list of best superfoods you've never heard of! Fiber per cup: 1 g Protein per cup: 2 g Sugar per cup: 1 g. Sure they may "snap, crackle, pop," but these percent whole-grain, gluten-free puffs are a more nutritious choice than the brand you're likely thinking of.
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This low-sugar cereal carries a slightly nutty flavor and pairs well with both strawberries and raspberries. These fruits provide the hunger-busting fiber this otherwise nutritious cereal lacks, ensuring you'll stay satiated until lunch. While crispy brown rice should be a staple in your kitchen, make sure your pantry is clear of the unhealthiest cereals on the planet.
These ingredients are cherished for their versatility as well as their overall nutrition and health benefits. Add these foods to your breakfast recipes to supercharge your weight-loss efforts.
15 Healthy Breakfast Recipes That Could Help You Lose Weight
A mere tablespoon of these ultra-powerful seeds serves up nearly 3 grams of belly-filling fiber for just 55 calories. Not to mention, flaxseeds are the richest plant source of omega3 fats, which help reduce inflammation, ward off mood swings, and help prevent heart disease and diabetes. They make a welcome crunchy addition to smoothies, yogurt, oatmeal, or toast topped with avocado or nut butter, says McKittrick. This gel slows digestion and promotes satiety, which can help dieters decrease their overall calorie consumption, she explains.
Add chia seeds to your a. Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. Zied likes to add them to cold cereal bowls, oatmeal, and yogurt.
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A one-ounce serving which is about seven nuts is all you need. She suggests combining an inch of ginger with carrots and apples to make a refreshing fresh breakfast juice. If juicing isn't your thing, add ginger root to smoothie, pancake, muffin, or oatmeal recipes. Not only does it taste great, but studies show that cinnamon may help ward off the accumulation of belly fat. She suggests adding it to oats, yogurt, or hot coffee.
It also fares well in smoothies and homemade pancakes. What smells like an exotic vacation and can shrink your waist faster than almost any other food? Coconut oil! The tropical fat is filled with the medium-chain saturated fat lauric acid, which converts into energy more easily than other types of fat, ultimately aiding weight loss. Don't believe it? Consider this: A study of 30 men in the journal Pharmacology found that eating just 2 teaspoons of coconut oil half an hour before each meal every day reduced waist circumference by an average of 1. Smith suggests using it to grease your egg's frying pan or adding a teaspoon or two into a smoothie.
Piperine, the powerful compound that gives black pepper its characteristic heat and taste, has been used for centuries in Eastern medicine to treat multiple health conditions including inflammation and tummy troubles. And recent animal studies have found that the compound may also have the ability to block the formation of new fat cells—a reaction known as adipogenesis, resulting in a decrease in waist size, body fat, and cholesterol levels.
Season your omelets, breakfast sandwiches, and avocado toast with a few grinds; your waist will thank you. Choose whole fruit over fruit drinks and juices.
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Fruit juices have lost fiber from the fruit. It is better to eat the whole fruit because it contains the added fiber that helps you feel full. One 6-ounce serving of orange juice has 85 calories, compared to just 65 calories in a medium orange. Whole fruit gives you a bigger size snack than the same fruit dried—for the same number of calories.
For the same number of calories, you can eat 1 cup of grapes. Start Simple with MyPlate external icon provides tips for developing a personalized plan within your food preferences, health goals, and budget. Skip directly to site content Skip directly to page options Skip directly to A-Z link. Healthy Weight, Nutrition, and Physical Activity. Section Navigation. Facebook Twitter LinkedIn Syndicate. Minus Related Pages. On This Page. About Calories or Less. Remember: Substitution is the key.
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