FIT360USA: breakfast
Showing posts with label breakfast. Show all posts
Showing posts with label breakfast. Show all posts
Some folks will tell you that the number one most important thing you can do for weight loss and health is to eat breakfast. They’re wrong. A breakfast filled with carbs and lacking in protein, fiber, and healthy fat won’t do anything other than add useless calories and set you up for a sugar crash mid-morning. All you really need is a glass of milk, a spoonful of peanut butter, and a piece of fruit. But the best way to start the morning is with one of these simple protein-packed jumpstarts.

5 Simple Protein-Packed Breakfast Recipes The Best Way To Start The Morning


1. Yam Pancakes

Ingredients
  • 2 large free-range, organic eggs
  • 3 tbsp almond butter
  • 5 tbsp yam pure (steam yam, then blend)
  • ½ tsp cinnamon
  • ½ tsp nutmeg
  • splenda or stevia to taste
  • ⅔ cup apple, diced
  • ⅔ tsp virgin coconut oil
Directions

  1.  In a food processor or blender, combine all ingredients except apple and coconut oil. Blend until mixture becomes a smooth batter.
  2. Add coconut oil to a large frying pan over medium heat.
  3. Fold apple chunks into the batter and pour into the pan, making two pancakes. Let the pancakes cook 2–3 minutes, then flip.
  4. Serve hot and top with sugar-free syrup.
5 Simple Protein-Packed Breakfast Recipes - Yam Pancakes



Makes 2 servings

Per serving:
• 578 calories • 24 g protein
• 28 g carbs • 44 g fat

RELATED: Homemade Low Carb Pancakes Recipe


2. Bacon & Egg Breakfast Sandwich

Ingredients
  • 4 slices Canadian bacon
  • 3 whole large eggs
  • 3 large egg whites
  • 3 tbsp low-fat milk
  • 1 scallion, chopped
  • ½ cup shredded reduced-fat cheddar cheese
  • ¼ tsp black pepper
  • Hot sauce, optional
  • 4 whole-wheat English muffins, toasted
  • 4 slices tomato

Directions

  1. Place bacon on a microwave-safe plate in a single layer, and cover with a sheet of paper towel. Microwave on high 3 minutes. Rotate plate a half turn and cook 1 minute longer, or until the edges have browned and turned crispy. Set aside.
  2. Lightly grease a microwave-safe bowl. Add whole eggs, egg whites, and milk to bowl and lightly beat. Stir in scallion. Microwave on high, uncovered, for 45 seconds.
  3. Gently stir eggs, and continue to cook in 45-second intervals, stirring in between each interval, until set.
  4. Stir in cheese, black pepper, and a few squirts of hot sauce. Let stand until cheese has melted.
  5. Divide eggs on four slices of English muffin and top each with bacon, tomato, and remaining muffin slices.
Bacon and Egg Breakfast Sandwich


Makes 2 servings

Per serving:
• 416 calories • 33 g protein
• 48 g carbs • 12 g fat


3. Classic Frittata

Ingredients
  • 1 tbsp butter
  • 1 cup diced ham
  • 2 cups spinach
  • ½ cup marinated artichoke hearts
  • ¼ cup shredded cheddar cheese
  • 12 eggs
  • 1 lb 85% lean ground beef
  • 1 medium onion
  • 2 bell peppers 1 tbsp olive oil
  • 10 oz jar of your favorite salsa
  • Salt, pepper, and garlic powder

Directions

  1. Melt butter in frying pan, then add in ham, spinach, artichoke hearts, and cheese.
  2. Add in eggs, stir, cover, and cook on medium heat until firm (8 to 10 minutes), then divide into thirds.
  3. In a large frying pan, sauté ground beef, break it up into small pieces, and cook until all the pink is gone.
  4. In a separate pan, sauté onions and bell peppers in olive oil for 10 minutes, then add that to the cooked ground beef.
  5. Add salsa to the pan, as well as salt, pepper, and garlic powder to taste. Turn down heat and let simmer for 10 to 15 minutes, stirring occasionally. Spread on top of divided eggs.
Frittata


Makes 3 servings

Per serving:
• 431 calories • 36 g protein
• 18 g carbs • 24.5 g fat



4. Perfect Breakfast Sandwich

Ingredients
  • 2 slices Canadian bacon
  • ½ red or green bell pepper, sliced and seeded
  • 2 eggs
  • ½ cup no-salt-added, low-fat cottage cheese
  • ½ cup spinach (raw or cooked)
  • 1 7-inch whole-wheat pita
  • ½ cup shredded
  • reduced-fat cheese
  • Salt and fresh ground
  • black pepper to taste
  • 1 tbsp salsa

Directions

  1. Cook bacon in a nonstick skillet over medium heat. Set aside.
  2. Place peppers in the skillet and saute lightly.
  3. While they cook, beat eggs in a small bowl with a fork.
  4. Add eggs to pan and scramble.
    When eggs are nearly cooked, add cottage cheese and continue cooking until done.
  5. Layer bacon, egg mixture, and spinach inside pita pocket. Top with cheese, salt, pepper, and salsa to taste.
whole-wheat pita bread sandwich


Makes 1 serving

Per serving:
• 460 calories • 42 g protein
• 25 g carbs • 22 g fat


5. Oatmeal Nut Cereal Bowl

Ingredients
  • ½ cup oats
  • 1 cup low-fat, plain Greek yogurt
  • 1 tbsp honey
  • ⅓ cup sliced almonds
  • ½ cup blueberries
  • ½ cup strawberries
Directions

  1. Combine oats, yogurt, and honey in a bowl and stir to blend.
  2. Top with almonds, blueberries, and strawberries.
Oatmeal Nut Cereal Bowl


Makes 1 serving

Per serving:
• 703 calories • 38 g protein
• 75 g carbs • 31 g fat

RELATED: Top 6 Weight Loss Friendly Snacks

5 Simple Protein-Packed Breakfast Recipes The Best Way To Start The Morning

Eggs are essential for those that want to lose weight. Some nutritionists may argue that these food products are increasing the body weight. However, some others prefer to eat eggs as an aid to losing the pounds. What are eggs? This spheroid shaped cell is practically laid by birds, amphibians and fish. Of the many species that lay down these food products, the most common are those that are laid by chickens. For centuries, the eggs have been one of mankind's' source of food. Consisting of a protective shell casing, it has on the inside that albumen or better known as the egg white and the vitellus or called the egg yolk. These two components are the ingredients that are eaten by humans and will provide them strength and nutrient to get their body going. A good source of protein and choline, the eggs are essential elements of a daily diet that will assist in losing weight.

Eating Eggs for Breakfast for a Healthy Diet


The egg diet is one of the best diet programs in the market. Increasing as a popular way to lose the excess pounds, eggs should be part of the diet. The American College of Nutrition has conducted studies who showed leucine as the component that assists in the weight loss effort. This nutrient has shown in the reduction of lean tissue and the promotion of the decrease in body fat. With such an effect of the protein-rich product, it helps in stabilizing the glucose levels. Such levels are the causes for the increase in insulin, which drives the body to crave for sugar. These cravings for sugar drive a person to eat more and more. All in all, the effect would be to eat junk foods that will store fats and cholesterol in the body that is the cause of the excess pounds.

RELATED: How to Make a High Protein Breakfast

The main idea of the egg diet is to help the body in the production of proteins. Proteins, which are the source of energy, are the component that enables a person to complete his daily tasks as properly as possible. The timing of the protein intake should also be considered. As such, many nutritionists declare that eggs should be eaten every morning for breakfast. The component of the leucine will regularize the muscle protein synthesis, and again the insulin surges. Studies have further shown that these proteins rich foods will help in the using of the body fats and controlling hunger.

The usual diet that is recommended for daily use would be two eggs for a breakfast meal. Accompaniments of a grapefruit or low carbohydrate vegetables may lead to a better diet that will lead to a good weight loss program. Eggs should always be preferred over meat products as they contain lesser calories and carbohydrates. Meats, on the other hand, are rich in protein, but it has a higher cholesterol level. Others out there suggest that eggs can also be taken for lunch. Aid the meal with some fruits that are organic and fresh. However, dieticians suggest that a limit must be taken with the meal when fruits are concerned.

Some researchers and scientists suggest that a better egg diet should be one that uses no egg yolk. The whites in the egg are the ones that compose the most protein. With such a rich filled portion, it would be more than enough to aid the body in its drive towards losing the excess pounds that harm it.

RELATED: Egg Grapefruit Diet


Article Source: http://EzineArticles.com/expert/Jennifer_Cosculluela/529798

Eating Eggs for Breakfast for a Healthy Diet

After 8 long hours of sleep your first proper meal is breakfast. This is the reason; the meal should be heavy not just in calories but should also be loaded with nutrition. It is also noticed that the food we eat in breakfast rule the rest of the day as well. Another great observation is that people who are regular with their breakfast are less likely to become obese or have any health problems what so ever.

How to Make a High Protein Breakfast


Breakfast is the most important meal of our whole day. Does this remind you of the muffins, doughnuts and a buttery meal? Well what I was really referring too was a low calorie, high energy and high protein breakfast. You must eat food that will enhance your energy and will keep you fresh and active for the rest of the day!

Eggs have high protein content and are also rich in the essential amino acids. The eggs saturated fat and cholesterol are found in the yolk of the egg and the egg whites are loaded with protein. This is the reason why egg whites are a popular and healthy choice. You make a healthy omelet with the egg white and skim milk and if you top it with tomatoes, mushrooms and spring onions you will surely enjoy a high protein breakfast.

Meat is known to be a complete source of protein but the saturated fat content in the product often cancels out its benefits. This is actually true when it comes to a power loaded breakfast. If you want the maximum benefit of the protein and less fat then remove the skin from poultry and excess fat from the meat. You can easily opt for a Canadian bacon rather than the streaky bacon and replace your normal sausages with the lean turkey sausages for a perfect high protein breakfast.

Smoothies are really appealing especially the fresh fruit smoothies. For this you could take any of your favorite fruit like bananas, berries etc. add fresh nuts, yogurt and peanut butter and skin milk for a protein rich breakfast smoothie. Fresh fruits have complex sugars that will provide energy to your body without causing a blood sugar spike. You could also add a scoop of protein powder for extra nutrition.

Cereals can be a very good choice and also a terrible choice. Now why did I say that? This is because when you buy cereals from a store, you must take a close look at the nutrition labels of the box. Select a whole grain cereal that is rich in protein and fiber. They should have at least 13 grams of protein per serving. This will be written on the box you can compare a few cereals and then make your choice. Add skim milk and fresh fruits to it and you have a high protein breakfast ready for you.

Oatmeal is a great source of complex carbohydrates and fibers and thus forms an ideal base for a protein loaded breakfast. The steel cut oats have a lot more fiber than the instant ones. You can cook oats in skim milk add peanut butter or protein powder, maple syrup nuts and fresh berries.

High protein breakfast is the way to go! This will help you remain fit and healthy through your life!

Source: fitbodyusa

How to Make a High Protein Breakfast