Eat Yourself Slim - 31 Healthy Breakfast Ideas That Will Promote Weight Loss All Month Long19/4/2017
Time to kick your boring healthy breakfast routine to the curb—with these breakfast ideas, you'll be set for the whole month. Who says you have to settle for the same bowl of oatmeal or egg white omelet every morning? Breakfast is the prime time to get your day off to a healthy and delicious start, so let it live up to its full potential! Check out our recommendations for healthy breakfast recipes that help you lose weight—you'll be set for the whole month 
Smoked Salmon Toast
1 slice whole-wheat bread, toasted 1 1/2 Tbsp cream cheese 2 oz smoked salmon 1 thick slice red onion 1 Tbsp chives Spread cream cheese on toast, and top with salmon, onion, and chives. Total: 360 calories 
Eggs 'n' Greens
1 Tbsp olive oil 1 cup sliced mushrooms 2 cups spinach 1 egg 1 Tbsp Sriracha sauce Add half the olive oil to a heated skillet, sauté mushrooms and spinach, and remove to a plate. Add remaining olive oil to the skillet. Crack egg into the pan, and cook sunny-side up. Add egg to vegetables. Drizzle with Sriracha sauce. Total: 230 calories 
Savory English Muffin
3 oz Black Forest ham 1/2 cup raw kale, leaves torn, stems removed 2 Tbsp shredded low-fat cheddar cheese 1 whole-wheat English muffin 1 tsp olive oil Layer ham, kale, and cheese on muffin halves. Drizzle with olive oil, and sprinkle chili powder, sea salt, and black pepper to taste. Toast muffin halves side by side in a 375°F oven for 10 minutes, or until cheese melts. Total: 310 calories 
Home Fries with Sausage
3 links Chicken and sage breakfast sausage 1 cooked sweet potato, cubed 1 1/2 cup chopped kale 2 tsp olive oil 1/4 tsp crushed red pepper flakes Heat chicken sausage. In a pan, sauté sweet potato and kale in olive oil until soft, sprinkling in red pepper flakes. Total: 310 calories 
Chocolate Cherry Waffles
1 Tbsp chocolate almond butter 2 Van's 8 Whole Grains waffles 1 cup pitted fresh cherries Spread chocolate almond butter on waffles, and top with cherries. Total: 350 calories 
Sweet-Treat Toast
1 Creamy Swiss wedge Spread Cheese 2 slices Ezekiel 7 Sprouted Grains Cinnamon Raisin Bread, toasted 1 cup sliced mango Spread cheese on toast, and top with mango. Total: 310 calories 
Scrambled Eggsadilla
1 whole egg plus 1 egg white 2 Tbsp chopped green pepper 2 Tbsp chopped red onion 1 8-inch whole-wheat tortilla 1 oz Monterey Jack cheese, shredded 2 Tbsp chunky salsa Scramble eggs with pepper and onion, and fold into tortilla with cheese and salsa. Total: 330 calories 
Berry English Muffin
1 Tbsp natural creamy peanut butter 1 Ezekiel 4:9 whole-grain English muffin 1 Tbsp dried chia seeds 1/2 tsp ground cinnamon 1/4 cup sliced strawberries Spread peanut butter on sliced muffin, and top with seeds, cinnamon, and berries. Total: 330 calories 
Ricotta Swirl
1 cup part-skim ricotta cheese 1 tsp honey 1/2 cup chopped papaya 1/2 tsp flaxseeds Stir ricotta with honey, then top with papaya and flaxseeds. Total: 400 calories 
Greens, Eggs, and Ham Quesadillas
2 La Tortilla Factory Smart & Delicious Soft Wrap Minis White Whole Wheat wraps 2 large egg whites, scrambled and cooked 1/4 cup arugula 3 oz lean deli ham 2 Tbsp crumbled feta 3/4 cup blueberries Top each wrap with half the eggs, arugula, ham, and feta. Fold in half, and warm in a skillet. Serve with blueberries. Total: 337 calories 
Egg Muffin with Cottage Cheese and Fruit
1 whole-wheat English muffin 1 hard-boiled egg, sliced 1 cup nonfat cottage cheese 1/2 medium grapefruit Toast a split English muffin, then top each half with sliced egg. Serve cottage cheese with grapefruit wedges on top. Total: 357 calories 
Tofu Scramble
1 tsp olive oil 4 oz soft tofu, crumbled 1/2 large red bell pepper, chopped 2/3 cup chopped baby Portobello mushrooms 1 cup chopped spinach 1 Sandwich Bread 100% Whole Wheat 1 oz part-skim mozzarella 1/2 tsp oregano Heat oil in a sauté pan, then add tofu and vegetables. Cook for 5 to 7 minutes, stirring often. Serve on sandwich thin, and top with cheese and oregano. Total: 328 calories 
Muesli with Cherries
1/3 cup steel-cut oats 1/2 cup unsweetened almond milk 1 tsp ground cloves 2 tsp honey 2 Tbsp chopped dried tart cherries Soak oats in almond milk in the fridge overnight. In the morning, stir in remaining ingredients. Total: 336 calories 
Tomato, Artichoke, and Feta Frittata
1 egg 1 egg white Cooking spray 1/4 cup chopped tomato 1/2 cup canned artichoke hearts, drained and chopped 1 tsp chopped shallot 3 Tbsp crumbled feta cheese 1 slice whole-grain bread, toasted Whisk together egg and egg white. In a skillet misted with cooking spray, cook tomato, artichoke, and shallot for 2 minutes over medium heat. Reduce heat to low, and add eggs. Cover, and cook 3 minutes, until eggs are firm. Top with feta. Serve with toast. Total: 286 calories 
Oatmeal with Pecans and Berries
1 packet Original Quaker Instant Oatmeal 1 cup skim milk 2 Tbsp chopped pecans 1/2 cup raspberries 1/2 cup blueberries Use milk to prepare oatmeal according to package directions, and mix in pecans, raspberries, and blueberries. Total: 351 calories 
Egg and Lox on an English Muffin
3 egg whites 1 whole egg 2 oz lox and 1/4 cup chopped onion 1 whole-wheat English muffin 1 cup blackberries Scramble eggs with lox and onion. Serve on top of a split toasted English muffin with berries on the side. Total: 389 calories 
Pistachio Rice Pudding
1/2 cup uncooked instant brown rice 3/4 cup nonfat milk 15 pistachios 1 tsp brown sugar 1/2 tsp cinnamon Cook rice in milk. Mix in pistachios, then top with sugar and cinnamon. Total: 302 calories 
Yogurt and Grapefruit Parfait
8 oz Fage Total 0% yogurt 1 Tbsp wheat germ 1/2 tsp honey 1 tsp ground flaxseed 1 medium grapefruit Mix together wheat germ and ground flax seed, and use as base. Alternate layers of grapefruit and yogurt. Top with honey and wheat germ. Total: 252 calories 
Pancakes with Almond Butter and Berries
2 whole-wheat pancakes 1 Tbsp almond butter 1/4 cup each blackberries, blueberries, and raspberries Heat the pancake in a toaster or toaster oven, then top with almond butter and berries. Total: 333 calories 
Barley with Walnuts and Maple Syrup
3/4 cup barley, cooked 1/2 cup nonfat milk 10 walnut halves 1/2 Tbsp maple syrup Total: 345 calories 
Tropical Yogurt with Cinnamon Toast
6 oz Fage Total 0% Greek Yogurt 1/4 tsp coconut extract 6 pieces dried mango 2 slices cinnamon-raisin bread Mix coconut extract into yogurt, and sprinkle chopped mango on top. Enjoy cinnamon-raisin bread toasted. Total: 394 calories 
Ricotta-Blueberry Crepes
1/2 cup whole-wheat flour 2 egg whites 2 tsp canola oil 1/2 cup low-fat buttermilk 1/4 tsp salt 1 Tbsp part-skim ricotta 1/4 cup blueberries 1 tsp slivered almonds 1 tsp ground allspice Mix first five ingredients. Add half the batter to a skillet over medium-high heat, and swirl to coat. Cook 30 seconds, flip, and cook 20 seconds. Make second crepe. Fill with ricotta and berries, roll up, and top with almonds and allspice. Total: 427 calories 
Orange-Pomegranate Ricotta Toast
1/4 cup low-fat ricotta cheese 2 tsp honey 1 slice whole-wheat toast 1 navel orange 1 Tbsp pomegranate seeds 3/4 tsp nutmeg Mix low-fat ricotta with honey, and spread on whole-wheat toast. Top with remaining ingredients. Total: 291 calories 
Savory Breakfast Burrito
2 egg whites 2 whole-wheat tortillas 1/4 cup fat-free cheese 1/4 cup rinsed canned beans (such as pinto beans or black beans) Salsa (to taste) Scramble the egg whites to desired degree of doneness, then load onto tortillas along with cheese and beans. Roll up, microwave for 30 seconds, and top with salsa. Total: 282 calories 
Sunrise Sandwich with Turkey, Cheddar, and Guacamole
1 egg Salt and black pepper, to taste 2 oz low-sodium smoked turkey breast 1 slice American, Cheddar, or pepper Jack cheese 1 thick slice tomato 1 whole-wheat English muffin, split and toasted 1 Tbsp guacamole or Wholly Guacamole Fry egg over medium heat to desired doneness. Heat turkey topped with cheese in microwave for 30 to 45 seconds. Then, stack tomato, turkey, egg, and guacamole on a split English muffin, and crown the sandwich. Total: 360 calories 
Berry Breakfast Smoothie
1 banana, cut into chunks 1/2 cup nonfat milk 1/4 cup frozen unsweetened blueberries 1/4 cup frozen unsweetened strawberries 1 tsp peanut butter 1/2 tsp honey In a blender, combine the banana, milk, blueberries, strawberries, peanut butter, and honey. Process about 1 minute, or until the consistency of a thick milkshake. Total: 225 calories 
Egg-White Frittata with Feta, Spinach, and Mushrooms
2 egg whites 1 egg 1/2 cup chopped fresh spinach 1/2 cup chopped button mushrooms 1 oz feta cheese 1 tsp fresh cilantro 1 slice oat-bran bread 2 oz glass 100 percent pomegranate juice 6 oz water or seltzer Whisk together the egg and egg whites. In a skillet misted with cooking spray, cook mushrooms and spinach over medium heat until spinach is wilted. Reduce to low heat, and add eggs. Cover, and cook 3 minutes, until eggs are firm. Top with feta and cilantro. Serve with toast and pomegranate juice mixed with water or seltzer. Total: 362 calories 
Peanut Butter-Strawberry Wrap
1 whole-wheat tortilla (8") 2 Tbsp natural unsalted crunchy peanut butter 1/2 cup sliced strawberries 1 cup 1 percent milk Spread tortilla with peanut butter, and roll up. Cut diagonally. Serve with milk. Total: 434 calories 
Blueberry and Peanut Butter Pancake
1 frozen whole-wheat pancake 2 Tbsp omega-3-enriched peanut butter 1 Tbsp blueberry preserves or a handful of blueberries 1 Tbsp crushed walnuts Heat the pancake in a toaster or toaster oven. Spread on the peanut butter, then top with the preserves and walnuts. Make it to go: Fold in half like a taco, and you won't even need a knife and fork. Total: 345 calories 
Cherry Bomb
3/4 cup frozen cherries 1 kiwi, peeled and quartered 1/4 cup orange juice 1/2 cup coconut water 3/4 tsp agave nectar 3 ice cubes 1 scoop protein powder (optional) Blend ingredients, and enjoy. Total: 285 calories 
French Toast with Strawberries
1 egg 2 Tbsp nonfat milk 2 slices whole-wheat bread 13 strawberries, sliced 1/2 tsp powdered sugar Whisk together egg and milk, and dip bread into mixture. Cook in nonstick pan until slightly browned. Top with berries and sugar. Total: 275 calories
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