It's day three of “60-Second Shape-Up,” the week-long series with TODAY contributor Joy Bauer and anchor Jenna Wolfe, who is also a personal trainer.
When it comes to shaping up and jumpstarting the day, your morning meal should ideally be comprised of filling protein and high quality carbs with fiber. If you're trying to knock off a few pounds, aim for breakfast creations with no more than 300 calories. Here are 5 simple and tasty recipes that fit the bill:
Give your breakfast a bit of a “lunchy” spin with this Waffle BLT. Simply toast 2 frozen whole grain waffles, then top each with a thin spread of low-fat mayonnaise, a slice of lean Canadian bacon, plus crunchy lettuce and thinly sliced tomato.
266 calories; 20 grams of protein
These flapjacks are mixed with 5 simple ingredients: oats, egg whites, vanilla, cinnamon, and a dash of sugar – a delicious choice if you’re looking to boost your energy and lose a few pounds.
240 calories; 17 grams protein
Low-fat cottage cheese comes naturally packed with filling protein. It's also rich in calcium for managing blood pressure and maintaining strong bones. I love to sprinkle on some cinnamon to jazz up the flavor, and then dig in with sliced apple dippers. Simple, tasty, and perfect for summer.
250 calories; 25 grams protein
Supped Up Scramble
When it comes to making a perfect plate of scrambled eggs, I recommend mixing 1 whole egg with 3 egg whites to amp up the protein while cutting down on calories. To boost the nutrition, flavor, volume, and fill-power even more, open up your fridge, search the shelves and dump in last night’s leftover veggies!
160 calories; 19 grams protein
Everyone needs a delicious morning smoothie recipe up their sleeve. This Protein Potion packs in almost 3 cups of produce, and thanks to the Greek yogurt, a hefty dose of protein, too. Prep the ingredients the night before so in the early a.m. you can just pop everything into the blender and push the button.
240 calories; 21 grams protein
From Jenna Wolfe: How to incorporate workouts into your morning routine.
You’d be surprised how many calories you can burn during the first hour you’re awake.
1. Waiting for coffee?
2. Getting clothes out of drawers or putting dishes away?
Squat time you bend down to pick something up.
3. Brushing your teeth?
Balance on one leg and with the other, make 10 circles clockwise and 10 circles the other way. Now switch legs.
In case you missed it: Metabolism boosters and a total body workout in 3 moves