Maybe breakfast isn't the most important meal of the day, but you shouldn't skip it because it sets you up to overeat at lunch.
Breakfast doesn’t have to be your main meal of the day, but should be part of your eating day, so aim for around 150-300 calories (depending on your estimated daily intake). A mix of protein, fat, and fiber-rich carbohydrates provides both short and long term energy to propel you through your morning.
If you're bored with cereal or eggs, try a swap with foods we usually think of for lunch or dinner. Keep in mind that yesterday’s dinner can be the perfect breakfast. Don’t think of them as “leftovers” — consider it a food “makeover."
- PIZZA
Nothing could be easier than a slice of leftover pizza for a quick breakfast. Even better is one topped with extra vegetables. Or make your own with reduced-fat cheese and your favorite toppings on a whole wheat pita bread or English muffin.
- SALAD
The refreshing crunch of a salad can be the perfect wake-up call for your taste buds. Mix your favorite greens, with any colorful vegetables, and either plant (think beans) or animal proteins (think light tuna or sliced deli turkey). Keep your dressing on the side to avoid sogginess. Use a take-away container or make it more portable by stuffing the ingredients into a whole wheat pita bread.
Try a “salad wrap” by rolling some lean protein like turkey, a thin slice of cheese and some veggies into a large leaf of romaine or butter lettuce.
- SOUP
A vegetable-rich, non-creamy version is perfect for the breakfast eater who wants a warm and satisfying meal. If you don’t have the time for a home-made vegetable soup, try a boxed, canned or frozen variety . If you’re watching your sodium intake, check the labels carefully for a reduced sodium product.
- SANDWICHES
It’s not surprising to many people that a “breakfast sandwich," the combo of eggs, cheese and bread (with optional meat) is rising in popularity. The typical sandwich is simply a portable version of a weekend breakfast mainstay: eggs and bacon with toast.
Make your own, for optimal monitoring of calories and nutrients: a whole wheat English muffin, Canadian bacon, one egg, and a thin slice of cheese (regular or reduced fat) is a great way to start.
Add a whole fruit, and your breakfast is complete.
When ordering from a fast food restaurant, downsize your serving (eat one!), to balance our your calories for the rest of the day.
And mostly ANY food can be made into a sandwich. Add some lettuce (or use the lettuce as the “bread”), a condiment like mustard or light mayo, and you’re ready to go.
Go back to basics with a peanut butter and banana sandwich. Or, some low-sugar jelly or sliced berries. If peanut allergies are a concern, try sesame or sunflower seed butter or even almond butter (a tree nut) as options.
- SKIM MILK LATTE
For those who are just not breakfast eaters, but like a little energy boost in the morning, another option is a hot or cold latte.
A medium latte, prepared with skim (or reduced fat) milk, or protein-rich milk alternative, like soy, can be a satisfying and nutrient-rich breakfast. Made with regular or decaf coffee, a medium latte provides the protein of 2 eggs, plus abundant calcium and vitamin D.
Martha Stewart's back-to-school recipes for breakfast, lunch and dinner