Eating soon after you wake up may give your metabolism a boost—and if you choose wisely, it could also aid in weight loss. The key ingredient? Protein, which not only decreases levels of ghrelin (a hunger-stimulating hormone) but also helps stave off fatigue to give you sustained energy. Here are the best breakfast dishes to try.
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1
Breakfast Pizza
Place a whole-grain tortilla on a foil-lined baking sheet and bake at 450°F until crisp, 3 to 4 minutes per side. Spread with ¼ cup low-sodium tomato sauce, then top with ¼ cup part-skim shredded mozzarella + 2 slices cooked turkey bacon (cut into pieces) + 1 cup baby spinach. Bake until the cheese is melted and beginning to brown, about 5 minutes. Top with 1 or 2 large eggs, cooked to desired doneness.
This hearty recipe is only 278 calories, and contains 25 grams of protein.
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2
Fruity Parfait
In a glass, build alternating layers of a 6-oz container 0% Greek yogurt + fruit (1 cup mixed berries and ¼ banana, sliced). Top with 1 to 2 Tbsp crunchy whole-grain cereal.
This recipe is heart healthy, with only 193 calories and a hefty 17 grams of protein.
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3
Zesty Burrito
Scramble 3 egg whites, adding ½ cup sautéed diced green bell pepper + 1 tsp sautéed minced jalapeño. Stir in 2 Tbsp reduced-fat Cheddar + ¼ cup cooked black beans. Top with salsa, if desired, and wrap in a 100-calorie or less whole-grain tortilla.
This savory wrap is 215 calories with 24 grams of protein.
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4
Jumbo Pancake
Combine ½ cup quick-cooking rolled oats + 4 egg whites + ½ tsp vanilla extract + 1 Tbsp sugar + ½ tsp ground cinnamon. Pour the mixture into a warm skillet coated with cooking spray to form pancake. Cook 2 to 3 minutes per side or until golden brown. Top with 1 tsp maple syrup (optional).
The pancake is only 266 calories total, and contains 20 grams of protein.
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5
DIY Breakfast Jar
These do-it-yourself breakfast jars are filled with healthy low-fat Greek yogurt, fresh nutrient-packed fruits and heart-healthy oats, and they're great to eat on the run. The oats add a hearty dose of fiber for a great morning start, and the yogurt is low in tryptophan, the amino acid found in many protein-enriched foods that causes drowsiness, making it a smart option for the beginning of your day.
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6
Berry-Filled Oatmeal
Oats are full of calcium and magnesium, which help to balance the nervous system, and are high in fiber, which aids in digestion. Steel-cut oats are the healthiest option, but in a pinch, instant oatmeal is a fine substitute. Add berries and almonds to your bowl for a nutritionally complete breakfast. Berries are filled with antioxidants and vitamin E, and almonds are packed with protein, vitamin E and monounsaturated fat (the "good" fat). They are known to lower cholesterol and improve complexion, but be sure to opt for the natural, unsalted version of this nut to avoid the extra sodium and preservatives found in the salted kind.
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7
Savory Sandwich
Toast a whole-wheat bagel or English muffin. Spread low-fat cream cheese on both sides and then top with 2 sliced plum tomatoes.
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8
Pumpkin Toast
Spread a half-cup of canned puréed pumpkin on 2 slices toasted whole wheat bread and then drizzle agave or maple syrup on top.
This seasonally-appropriate breakfast is filled with antioxidants and healthy carbohydrates.
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9
Fruit Smoothie
The night before, peel and cut banana in half. Put the half-banana in small freezer bag with a cup of frozen berries. In the morning, empty the bag into a blender with a half cup of low-fat yogurt and add ice until it blends smooth.
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10
Red Flannel Hash
Sautée 2 cups diced potatoes and onion for 10 minutes. Add1 can of diced ham steak, 1 can of diced beets and 1/8 tsp. black pepper and cook 2 more minutes. Crack 4 eggs into the mixture. Cover, reduce heat to medium-low and cook 6 minutes or until eggs are cooked to desired doneness. Remove from heat and sprinkle with scallions. Serve with mixture of 3/4 c. reduced-fat sour cream, 2 tbsp. chopped fresh dill and 1/8 tsp. black pepper.
This protein-rich hash gets an added nutritional bonus from the beets.
