. Craving Mexican food but not the fat and calories that accompany your favorite dish? These breakfast burritos are the perfect alternative. Use egg whites instead of regular eggs to cut back on fat and cholesterol and flavor as desired with salsa.
. If youve got a sweet tooth when you roll out of bed head straight for this low fat strawberry parfait. Breakfast that tastes like dessert? Thats our kind of morning!
Scrambled Eggs with Smoked Salmon Asparagus and Goat Cheese
. Gourmet breakfast in just 13 minutes? Sign us up! This smoked salmon asparagus and goat cheese scramble is full of healthy fats and packed with protein.
Orient Express Oatmeal
. Short on time but need a breakfast that packs a punch? Youll only need four minutes to whip up this flavorful oatmeal. With almost 20 grams of protein it will keep you going well past lunchtime.
Multigrain Blueberry Waffles
. Just like the waffles Mom used to makebut better for your heart! These multigrain waffles are high in fiber and low in fat. Perfect for a nice Sunday brunch.
Sunrise Sandwich with Turkey Cheddar and Guacamole
. In this improvement on the Egg McMuffin weve subbed in lean turkey for Canadian bacon added lycopene rich tomato and crowned it all with a spread of heart healthy guacamole.
Berry Breakfast Smoothie
. Wake up to a delicious blend of banana strawberries blueberries and peanut butter. This fruit smoothie recipe is a good source of protein and fiber.
. Prepare the waffle according to the package directions. Spread peanut butter on the waffle. Cup the waffle in your hand add berries then squeeze lightly. Think of it as a berry breakfast taco.
One Minute Cheesy Mushroom Scramble
. Including prep and cook time this scramble will take you only four minutes (meaning youll have plenty of time to curl your hair before work).
Oatmeal Buttermilk and Blueberry Pancakes
. Perfect for brunch these moist light pancakes are filling not fattening! Adding oatmeal to the batter is a delicious way to add fiber to your morning meal.
. A cup of raspberries delivers a whopping 8 grams of fiber (thats more than double whats in a cup of strawberries and about the same amount in a cup of some types of beans). Whats so great about all that fiber? Recent research in the Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even encourage weight loss. Over the course of the two year stu
. A recent report published in the New England Journal of Medicine and out of Harvard revealed which foods are correlated with weight change including the top 5 foods that promote weight loss. Yogurt was one of them! (See more of the Best Foods for Weight Loss and 5 Foods That Make You Gain here.) Another reason to eat yogurt: the protein in it may give you an ex
. Nuts were also among the top 5 foods that Harvard researchers said promote weight loss. I love to slather a tablespoon or two of peanut butter onto whole wheat toast (ahem a slow release carbohydrate) but you could also add nuts to your oatmeal (another slow release carb).
. Eggs deliver protein which is great for dieters. Compared to carbohydrates and fat protein keeps you satisfied longer. Plus in one study dieters who ate eggs for breakfast felt fuller longer and lost more than twice as much weight as those who got the same amount of calories from a bagel for breakfast.
. Making vegetables the largest portion of your lunch boosts your lunchs total nutrition (vegetables deliver disease fighting phytochemicals and essential vitamins and minerals) and gives you a healthy dose of fibera must have when youre dieting. Why? Fiber helps you stay satisfied longer plus research shows that upping your fiber intake may help promote weight loss. Find low cal hi
. Adding a little lean protein to your lunch (think: tofu chicken fish or beans) is an easy way to stay satisfied throughout the afternoongram for gram protein will keep you feeling fuller longer compared to carbohydrates and fat. Pack in the protein with these high protein low cal lunch recipes.
Whole Wheat Bread
. Eating whole wheat bread in place of refined white bread may help you trim your total body fat as well as that much hated belly bulge. A study in the Journal of Nutrition showed that people who ate about 3 servings of whole grains a day had about 2.4 percent less body fat and 3.6 percent less abdominal fat than those who ate barely any whole grains at all. Aim for at leas
. To help you stay sharp and focused throughout the morning since theyre slower burning carbs plus youll get some essential vitamins and minerals.
Buy Fresh Beans
. Without question coffee is best when used within days of being roasted. Buying from a local roaster (or roasting your own) is the surest way to get the absolute freshest beans. Be wary of buying bulk coffee from supermarket display bins. Oxygen and bright light are the worst flavor busters for roasted beans so unless the store is conscientious about selling fresh coffee th
. This tangy creamy yogurt is loaded with calcium and boasts plenty of proteinnearly twice as much as regular yogurtto keep you feeling full throughout the morning. Your best bet: Choose a plain nonfat variety and add some fruit to give it some sweetness and flavor (and a dose of added nutrition).I love Greek yogurt because its really quick and easy Giovinazzo says. You
. A little wheat germ goes a long way. Just two tablespoons provides about 15% of your recommended daily intake of vitamin E and 10% of your daily folate. Vitamin E is often a little low in peoples diets so this is a good way to add in some extraespecially if you dont eat a lot of nuts or seeds two other big sources Giovinazzo says. Its easy to incorporate wheat germ
. Trying to lose weight? According to one study eating half a grapefruit before each meal may help you slim down faster thanks to the fruits fat burning properties and its beneficial effect on blood sugar and insulin levels. Grapefruit is also hydrating filling and packed with immunity boosting antioxidants. For a well rounded breakfast pair it with proteinsuch as yogurt
. Theres nothing like a banana at breakfast to keep those mid morning cravings at bay. The yellow fruitespecially when theyre still a touch greenare one of the best sources of resistant starch a healthy carbohydrate that keeps you feeling fuller longer. Slice it up and add it to cereal or oatmeal Giovinazzo suggests. It will add natural sweetness so you may not need addition
. Dont eat eggs or dairy? Almond butter is an excellent alternate source of protein and its filled with monounsaturated fat (one of the good fats). Plus as Giovinazzo points out its really delicious spread on whole grain bread or paired with a banana or an apple. Nutritionally almond butter is comparable to peanut butter and they each have about 100 calories per table
. As its name suggests watermelon is an excellent way to hydrate in the morning. Whats less well known is this juicy fruit is among the best sources of lycopenea nutrient found in red fruits and vegetables thats important for vision heart health and cancer prevention. Best of all watermelon contains just 40 calories per cup landing it on lists of so called negative c
. Sprinkling ground flaxseed into a smoothie or bowl of cereal will turn your breakfast into a gold mine of omega 3 fatty acids; just two tablespoons contains more than 100% of your recommended daily intake for those heart healthy fats. Flaxseed which has a nutty flavor also is rich in fiber and lignan an antioxidant thats been shown to protect against breast cancer. A word
. Fresh or frozen these tiny superfruits pack a big antioxidant punch. Or better yet a flurry of punches: Studies suggest that eating blueberries regularly can help improve everything from memory and motor skills to blood pressure and metabolism. (Wild blueberries in particular have one of the highest concentrations of the powerful antioxidants known as anthocyanins.) Blueberrie
. Not a coffee person? Tea has a pretty impressive r
. Any fruit is a good addition to your breakfast Giovinazzo says and cantaloupe is no exception. A six ounce serving (roughly a quarter melon) contains just 50 calories and a full 100% of your recommended daily intake of both vitamin C and vitamin A an important nutrient for smooth younger looking skin. And like most melons cantaloupe has a high water concentration
. This fuzzy little fruit has about 65 milligrams of vitamin C per servingnearly as much as an orange. Its also rich in potassium and copper and contains more fiber per ounce than a banana which makes it a good aid to digestion. (In one study eating two kiwis a day for one month lessened constipation in people with irritable bowel syndrome.) Kiwis are slightly tart. Theyre de
. Fresh squeezed OJ is a classic (and tasty) morning beverage but that doesnt mean it cant be improved on. For even more nutritional benefit youll want to opt for a store bought variety thats fortified with vitamin D. Along with fatty fish and fortified milk fortified OJ is one of the few dietary sources of the sunshine vitamin higher levels of which have been linked t
. Cranberry juice which helps limit bacterial growth is best known for warding off urinary tract infections (UTIs) but its healing powers may not stop there. The tart juice appears to promote cardiovascular health and preliminary research in petri dishes suggests that compounds in cranberries can even increase the effectiveness of certain ovarian cancer drugs.As with OJ tho