In my previous article on breakfast we discussed starting your engine right with breakfast and now it's time to explore some quick, satisfying and healthy recipes you can make at home or pick up on the go.
If you skip breakfast because you’re short on time or opt to hit the drive through- read on! Breakfast can be quick, satisfying and taste great- all in less than 10 minutes! The following breakfasts are super, not only because they are quick and tasty but also because they contain a mix of whole grains, lean protein and “color” for staying power. And, don’t fret, if your only option is to grab breakfast on the go, you have some healthy options too – read on!
Top 5 Homeade Breakfasts Under 400 Calories:
- 1 Whole wheat English muffin, toasted and topped with 1 tbsp. natural peanut butter, ½ sliced banana and 1 tbsp. raisins with 1 cup non-fat milk on the side. 397 calories, 8 g fat, 7 g fiber
- 1 cup non-fat light or plain yogurt mixed with 1 cup fresh or frozen fruit and ½ cup Kashi Go Lean Crunch. 307 calories, 2 g fat, 8 g fiber
- 1 small whole wheat bagel, toasted and topped with 1 tbsp. low-fat cream cheese, 2 oz lean deli sliced ham, handful of spinach leaves and sliced tomato. 272 calories, 6 g fat, 8 g fiber
- 1 cup cooked oatmeal topped with ½ cup low-fat vanilla soy milk, 1 tbsp. light maple syrup, ½ cup blueberries and 1 tbsp slivered almonds. 291 calories, 7 g fat, 9 g fiber
- 1 slice whole wheat pita filled with 2 scrambled egg whites, 1 slice light cheese, sliced mushrooms and spinach with a piece of fruit on the side. Add salsa and salt and pepper to taste to egg whites for extra flavor! 314 calories, 5 g fat, 10 g fiber
Top 5 On-The-Go Breakfasts Under 400 Calories:
- Jamba Juice Yogurt and Fruit Blend – try a protein or fiber boost. 220 calories, 0.5 g fat
- Starbucks Orange Mango Smoothie. 250 calories, 16 g protein, 5 g fiber
- Starbucks Reduced-Fat Turkey Bacon, Egg and Cheddar Sandwich. 350 calories, 11 g fat
- Dunkin Donuts Smart Menu Egg White Veggie Flatbread Sandwich. 290 calories, 9 g fat
- LaBou Creamy Oatmeal Cereal. 266-279 calories, 3-8 g fat
For more information on healthy eating and recipes, visit:
www.catchyourveggies.com
www.cookinglight.com
www.sparkpeople.com
www.mealsmatter.com
Have a Happy and Healthy Day!
Shauna Schultz, RD
Please note: The information in this article is not to be followed as medical advice, diagnosis or treatment. Please consult with your physician or primary health practitioner for information regarding your own personal health and necessary treatments.
