1. Whole Grains :
To help you stay sharp and focused throughout the morning since theyre slower burning carbs plus youll get some essential vitamins and minerals.
2. 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.
3. Flaxseed :
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 of caution: Whole flaxseeds will pass through your body without being digested so be sure to buy them ground or grind them yourself with a coffee or spice grinder.
4. 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 the storage tubes get coated with coffee oils which turn rancid. Coffee beans packaged by quality conscious roasters and sold in sturdy vacuum sealed bags are often a better bet.
5. Strawberry Parfaits :
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!
6. Yogurt :
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 extra edge if youre looking to get leaner. When researchers fed two groups of mice a high fat diet for 11 weeks the mice that got water spiked with whey protein (a type of protein found naturally in yogurt and other dairy) packed on 42 percent less weight and nearly a third less body fat than the mice who just drank plain water despite the fact that they ate roughly the same number of calories. The whey eaters also gained 7 percent more lean body mass (e.g. muscle mass). Save caloriesand unnecessary sugarby choosing plain yogurt. If you need a little extra sweetness try fresh fruit (maybe raspberries?).
7. 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.
8. Cantaloupe :
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 which means it will help you stay hydrated and keep you feeling full until lunchtime.
9. 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.
10. Wheat germ :
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 into almost any meal including your go to breakfasts: Sprinkle it over cereal stir it into yogurt or mix it into a smoothie.
11. Tea :
Not a coffee person? Tea has a pretty impressive r
12. 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.