Make your breakfasts add up!
Use this easy formula to throw together well-rounded, nutritious breakfasts that will keep you going strong all morning long. (We've whipped up six favorites for you on the following pages.)
1. Protein
Proteins encourage normal function of all your body's hormones and enzymes. Getting protein at breakfast helps you feel satisfied until your next meal.
2. Fat
Healthy fats keep your organs and nerves working properly. Consuming fat in the morning helps you sustain energy through the day.
3. Carbs
As your top energy source, healthy forms of carbohydrates, such as whole grains, fruits, and vegetables, give you a much-needed brain and energy boost after a night of rest.
Ready to get started?
Avo-Cottage Toast
312 cal, 17g fat (10g mono, 4g poly, 2g sat), 2mg chol, 359mg sodium, 32g carb (12g fiber, 7g sugars), 12g protein
Protein: 3 tablespoons cottage cheese
Fat: ½ avocado, mashed
Carb: 1 slice bread, toasted
Sprinkle with black pepper.
Kefir Smoothie
284 cal, 6g fat (1g mono, 4g poly, 2g sat), 10mg chol, 127mg sodium, 43g carb (12g fiber, 28g sugars), 13g protein
Protein: 1 cup lowfat kefir
Fat: 2 tablespoons chia seeds
Carb: 1½ cups frozen berries
Veggie Eggs
288 cal, 15g fat (5g mono, 2g poly, 6g sat), 386mg chol, 269mg sodium, 22g carb (2g fiber, 9g sugars), 16g protein
Protein: 2 eggs, whisked
Fat: 1 teaspoon butter and 1 tablespoon Parmesan cheese
Carb: ½ cup cubed, frozen sweet potato (thawed) and ½ medium tomato (diced)
PB-Walnut Rolls
503 cal, 28g fat (9g mono, 14g poly, 4g sat), 0mg chol, 136mg sodium, 56g carb (9g fiber, 17g sugars), 14g protein
Protein: 1½ tablespoons peanut butter
Fat: 3 tablespoons chopped walnuts
Carb: 1 (7- to 8-inch) whole wheat tortilla and 1 banana, sliced
Protein Pancakes
292 cal, 7g fat (0g mono, 0g poly, 6g sat), 0mg chol, 104mg sodium, 34g carb (6g fiber, 22g sugars), 25g protein
Protein: 1 scoop vanilla protein powder + ¼ cup egg whites
Fat: ½ tablespoon coconut oil
Carb: ½ mashed banana + ¼ cup raspberries + 1 tablespoon maple syrup
Whisk protein powder, egg whites, and banana; cook circles of batter in heated coconut oil; top with raspberries and syrup.
Coconut Muesli
393 cal, 23g fat (12g mono, 5g poly, 4g sat), 0mg chol, 130mg sodium, 42g carb (8g fiber, 13g sugars), 11g protein
Protein: ¼ cup whole almonds, coarsely chopped
Fat: ½ cup milk or nondairy milk
Carb: ½ cup muesli or granola
Pour milk over almonds and muesli.
