midlifejourney.com

Author: Kathy Ekdahl, Personal Best Personal Training

“Start your day with the breakfast of a king, have the lunch of a queen, and the dinner of a pauper.”

Sage advice, but one that most people ignore when dieting. In fact, most dieters do the opposite; eating a miniature breakfast, a small lunch and, as a response to under eating, a huge dinner.  This is a recipe for dieting disaster. And even when not dieting, most Americans can’t seem to figure breakfast out? We have the terrible habit of either skipping breakfast altogether, or overindulging on sweets or carbs such as donuts or bagels. SO…. What is a healthy breakfast? Well, breakfast should have a good portion of protein, a little fat and and very little sugars or refined carbs. Below is a list of quick well balanced breakfasts which will keep you energized and full until your next meal. There is NO excuse for not eating a healthy breakfast!

• From Dunkin Donuts (yes DD!)- egg white flatbread or egg and cheese on ENGLISH MUFFIN- less than 300 cals each.
• Low fat cottage cheese with fruit. ( OR my new favorite recipe: 1/3 c low fat cc, 1 scoop chocolate protein powder, 2tsp peanut butter, 1 TBSP flax meal)
• Low fat high protein yogurt (Greek) with fruit and walnuts.
  (I mix in 3 strawberries and 2 TBSP chopped walnuts)
• Scrambled eggs (yes,you have time), hardboiled eggs- any eggs!!! Do not be afraid of yolks- choose Omega 3 eggs and have 1 yolk with 3 whites.
• Mini quiches- precook, freeze and reheat. (South Beach Diet Recipe)
• High protein cereals- either with skim milk, or in a baggie for on the run.
• Steel cut oatmeal with nuts added
• Sports bar- keep them low in sugar, high in fiber and protein- watch fats!
• Protein shakes- easy- add protein powder, fruit, milk.
• ½ bagel with lox
• Whole grain or sprouted (Ezekial) toast with peanut butter

AVOID:

• HIGH SUGAR CEREALS OR EXTREMELY LOW CAL CEREALS
• BIG BAGELS, MUFFINS OR ANY DANISH
• EATING JUST FRUIT
• GORGING ON HUGE FATTY BREAKFASTS