Studies have shown that people who consistently eat a healthy breakfast lose more weight than those who don't. In addition, people who choose quality protein (like eggs and lean meats) and whole grains over refined carbohydrates for breakfast are able to burn more calories and maintain higher levels of energy throughout the day. Enjoy!
**Check back often for more easy and nutritious recipes - I will be updating the site with a ton of new healthy breakfast recipes very soon!
Apple Cinnamon Oatmeal
Ingredients:
1 cup Water1 Apple (diced)
1 cup Skim Milk
1/4 cup Apple Juice
2/3 cup Rolled Oats
1 tsp. Cinnamon
Combine the water, apple juice, and apples in a small saucepan. Bring liquid to a boil over high heat, and stir in the rolled oats and cinnamon. Reduce heat to low and simmer until thick, about 3 minutes. Add milk and continue to cook until the oatmeal reaches your desired consistency.
Serves 2.
Nutritional Information:
Calories: 217, Total Fat: 4g, Saturated Fat: 0g, Sodium: 57mg, Carbs: 38g, Fiber: 5g, Protein: 8g
Breakfast Burrito
Ingredients:
1 Whole Wheat Tortilla
1 Eggland's Best Egg
4 Eggland's Best Egg Whites
1 oz. Cabot 75% Light Reduced Fat Sharp Cheddar Cheese
1 Al Fresco Chicken Sausage Link
1/4 cup Green Pepper (chopped)
1/4 cup White Onion (diced)
Dash of Salt and Pepper
Heat non-stick pan to medium heat. Combine green pepper and onion and cook with 1/8 cup water until tender. Set aside. Beat 1 whole egg together with 4 egg whites and cook in pan until eggs are fluffy. Add cheese, chicken sausage (chopped into 1/4" pieces), onion, green pepper, salt, and pepper and cook an additional 2 minutes over low heat. Scoop instead whole wheat tortilla and serve.Serves 1.
Nutritional Information:
Calories: 390, Total Fat: 9g, Saturated Fat: 2.5g, Sodium: 890mg, Carbs: 37g, Sugars: 3g, Fiber: 3g, Protein: 33g
Sausage Breakfast Sandwich
Ingredients:
8 oz. Extra Lean Ground Pork Tenderloin
1 1/2 tsp. Minced Onion
1 tsp. Garlic Salt
1/4 tsp. Ground Sage
1/4 tsp. All Spice
1/2 tsp. Cayenne Pepper
2 Whole Wheat English Muffins
1/2 oz. Reduced Fat Cheddar Cheese
Mix the meat and spices together. Divide mixture into two equal patties about 4” in diameter. Heat a medium non-stick pan over medium-high heat and spray with olive oil spray. Cook patties 3-5 minutes per side, or until no longer pink inside. Toast the English muffins and add cheese and sausage patties.
Serves 2.
Nutritional Information:
Calories: 293, Total Fat: 6g, Saturated Fat: 3g, Sodium: 554g, Carbs: 29, Fiber: 4g, Protein: 31g
Spinach & Tomato Omelet
Ingredients:
1 tsp. Olive Oil1 Tomato (diced)
1 Small Onion (diced)
1 cup Spinach (chopped)
4 Egg Whites
1/4 cup 2% Milk Shredded Cheddar Cheese
1/8 tsp. Salt
Ground Pepper (to taste)
Heat pan to medium, add oil then cook onions and tomatoes for 3-4 minutes. Add spinach and cook and cook for an additional minute before adding eggs. Add egg whites, stirring constantly. Cook until eggs are no longer runny, reduce heat to medium-low and add cheese, salt and pepper on top of the omelet. Cook another 2-3 minutes or until cheese is melted then serve.
Serves 1.
Nutritional Information:
Calories: 152, Total Fat: 8g, Saturated Fat: Sodium: 625mg, Carbs: 8g, Fiber: 3g, Protein: 16g