September 1, 2011
Protein-Rich Breakfast Ideas
New research shows that you'll feel full longer and may get less hungry throughout the day if your first meal has protein-rich foods, such as eggs, Greek yogurt, low-fat dairy products or lean meat, and fiber-filled fare, such whole-wheat bread, whole-grain cereal, fruit and vegetables.
These foods appear to have more staying power than highly processed foods such as bagels, muffins, doughnuts and sugary cereals.
The findings are especially important for school-aged children who may be ravenous by lunch time if they don't eat a good breakfast.
Start your day out right with these protein-rich breakfast ideas:
One cup of Greek yogurt
Served with: One slice whole-wheat toast with a teaspoon of peanut butter or trans-fat free tub margarine and fruit.
Made with layers of:
•1 cup vanilla yogurt
•1 cup cubed fresh or previously frozen mango (or other fresh fruit)
•½ cup whole-grain cereal
Served with (choose one): One cup reduced-fat milk or one serving of 2% Greek yogurt with fruit
Banana smoothie: Blend 1 cup fat-free or low-fat (1%) milk, a medium banana, and 1 teaspoon vanilla extract in a blender or food processor. Serve with ½ whole-wheat English muffin topped with a teaspoon of peanut butter or trans-fat free tub margarine.
Slice of pizza and 8 ounces 100% orange juice.
Toasted whole-grain waffle sandwich with 2 tablespoons sunflower seed butter, peanut or almond butter with ¼ cup raisins; serve with 1 cup low-fat yogurt or milk.
Breakfast pita: Scramble one or two eggs and place in half a whole wheat pita pocket then top with ¼ cup shredded reduced-fat cheese and salsa; serve with 8 ounces 100% orange juice.
Plain, 1 minute or instant oatmeal microwaved with fat-free or low-fat (1%) milk with small chopped apple stirred in and topped with 2 tablespoons chopped walnuts.
•½ cup of old-fashioned oatmeal
•Scoop of vanilla-flavored whey or egg protein powder
•Handful of almonds
•Serving of fresh fruit
Served with: One cup of 1% milk
Breakfast burritos or sandwiches
•Whole-wheat tortilla, whole-wheat toast or whole-wheat sandwich thin bread
•½ cup egg beaters or egg whites
•Two ounces of either lean ham, turkey or turkey bacon
•One piece of reduced fat cheese
•Topped with veggies and salsa
Three hard boiled egg whites with whole wheat toast and a piece of fruit.
Posted by Lisa at September 1, 2011 6:38 AM
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