A good breakfast can help you lose weight , boost brainpower, increase energy, and set a healthy tone for the rest of your day-so make it count each morning! "A great breakfast provides a number of food groups, especially those that most Americans fall short on if they don't include them in the first meal of the day," says Christen Cupples Cooper, MS, a registered dietitian . In addition to helping you maintain a healthy weight and stay focused all day, studies also show that regularly eating a healthy breakfast can help prevent diabetes, heart disease, and some types of cancer, Cooper says.
To help you make the most out of your morning meal, we asked nutrition experts for their top low-calorie breakfast ideas that are easy to make (or that you can grab on the go) and are sure to keep you satisfied till lunch.
Frittata1. Leftover frittata: While eggs are a great protein-rich breakfast, they aren't always convenient to make on a busy morning. Mary Hartley, MPH, a registered dietitian in New York City recommends making your frittata the night (or day) before.
"My favorite is frittata made with potatoes and any cooked vegetable. I zap it in the microwave for 30 seconds, or I eat it cold," she says. "It's super healthy with fewer than 200 calories per slice, and I've already eaten vegetables before my day begins!" We love this easy Vegetable and Cheese Frittata recipe!
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Nut butter and honey on whole-wheat toast2. Nut-butter and honey on whole-wheat toast: "I love the taste of natural peanut butter or almond butter on grainy, whole wheat bread topped with a bit of honey," Hartley says. "I down it with a glass of fat-free milk, grab a piece of fruit, and I'm out the door!" This balanced and substantial breakfast (including milk and fruit) is only around 320 calories.
Avocado sunrise3. Avocado sunrise: Not a fan of traditional breakfast foods? Try this easy-to-make, energizing morning meal: cut a ripe avocado in half, scoop it out of the peel, remove the seed, put your favorite fresh salsa in place of the seed, and sprinkle with a little sea salt.
"This isn't your typical breakfast, but it's perfect for those who are looking to be sustained with energy and fullness during the day. And while avocados do have a lot of fat, it's the heart-healthy monounsaturated fat, and they're a good source of vitamin K, a vitamin that is important in proper blood and bone function," says Margaux J. Rathbun, Certified Nutritional Therapy Practitioner and founder of Authentic Self Wellness.
Oatmeal4. Energy-boosting oatmeal: This energy-boosting recipe is delicious, nutritious, and easy to make, Rathbun says. "The added flax oil gives this breakfast a boost of omega-3 fatty acids, perfect for promoting a healthy heart, skin, hair, and nails. The oil combined with the oats also gives your body a natural boost of long-lasting energy, and oats are an excellent source of vitamin E, thiamin, niacin, riboflavin, calcium, and iron."
To make: combine 1 cup of old-fashioned oats and 2 cups of rice milk , dairy milk, or water in a saucepan and bring to a boil. Cook for about 1 minute over medium heat, stirring occasionally. Remove from heat, add in ¼ teaspoon of vanilla (Rathbun recommends using an all-natural and organic brand), sprinkle in some cinnamon and honey (to taste) and then stir in two tablespoons of flax oil.
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Starbucks' spinach, feta, and tomato wrap5. Starbucks' spinach, roasted tomato, and feta cheese wrap: Just got to have your Starbucks in the morning? Skip their calorie and fat laden pastries and mocha-lattes and order a Spinach, Roasted Tomato, Feta and Egg wrap with a tall coffee with low-fat milk, Winslow says. The wrap contains only 270 calories, 4 grams of saturated fat, and provides 14 grams of protein and 8 grams of filling fiber.