Remember, those who eat similar foods each day successfully manage their weight more than those who do not. Putting that consistency into your breakfast is a great way to begin your day! Check out these ideas and mix and match to fit your taste buds. Focus on the 3 P’s: protein, produce, and portion size. Get a little lean PROTEIN, some PRODUCE, (fruit or vege), and when you eat other things besides lean protein and produce, mind your PORTIONS with each meal. Those who eat breakfast have more success with weight management success as well.
Breakfast with starch
Steel cut oatmeal w/ fruit and/or nuts (apples, bananas, raisons), skim milk - Instant oatmeal (plain) is a cut above most typical American choices for breakfast, so mixing this with fruit and a light sprinkling of nuts is an excellent choice for breakfast. If you want to take that option up a notch on the Health-o-meter, take a few extra minutes to slow cook the real thing. (Maybe take time to cook enough for 3-4 days at one time and then just microwave a portion for each day if you like it warm. Trader Joe’s carries precooked steel cut oatmeal. The frozen one tastes the best.) Steel cut contains a little extra fiber and protein, so you feel a little fuller, and control your blood sugar a little better than the instant kind.
Whole grain toast w/ peanut butter and apple or banana slices - Look for whole grain, not just wheat bread, if it doesn’t say whole grain, it is not whole grain. Think you don’t like whole grain bread? There are so many choices now, you will be able to find something. Be persistent. (Just keep in mind, a 1000 lbs of feathers weighs the same as a 1000 lbs of bricks. Specifically in the context of calorie management for weight loss, 100 calories of 100%, whole wheat, organic, sprouted, all natural, Holy Moses bread has the amount of calories as a 100 calorie piece of regular, Wonder, processed white bread. Always aim for the “healthier” option, but make note of the calories when making your choice. For a lower calorie bread, I use Healthy Life 100% Whole Wheat . . .)
Fiber cereal w/ skim milk, piece of fruit- If you have a hard time with fiber cereal, try mixing it with a cereal that you like. No, not Lucky Charms. A 1/4 cup of Fiber One in your bowl of Total, Special K, or Cheerios is an excellent option. Try pretty much any of the Kashi cereals while aiming for 5+ grams of fiber, and 6+ grams of protein.
Breakfast with no starch
Nonfat plain yogurt with fruit (any berries, prunes, a light sprinkling of granola or nuts)- This is also good if you pack your lunch, use frozen fruit. It will keep your yogurt chilled and it will thaw by the time you will eat it. I sweeten mine with a small amount of real maple syrup. *Note that Yoplait non-fat yogurt and many others have Aspartame sweetener. If you are looking for another sweetener, we recommend Truvia, from the Stevia plant. If you do use a real or natural sweetener, mind your amount.
Scrambled eggs, 1 egg w/ 1-2 egg whites, w/ tomato salsa, spinach, or any other veges - I like fresh salsa. Trader Joe’s has a great chunky salsa. It is also good on chicken or fish. Cook your eggs in a non-stick pan with either no stick cooking spray or wipe the pan with a paper towel and a tiny amount of olive oil. Scrambled eggs are much faster to prepare than is usually perceived. Literally time yourself some morning preparing a small serving of scrambled eggs or omelet, and make note of how often you could actually have this low starch, excellent breakfast. Add a fruit to it if you like, and you can’t start your day on a better note.
Fruit and yogurt smoothie - Here is a recipe for one - blend together the following ingredients, 1/2 small ripe banana, 3 ounces strawberries, 2 ounces blueberries, 2 ounces raspberries, 3 ounces nonfat plain yogurt. You can sub in any fruit or combination of fruit that you would like. For real ease in preparation, you can use frozen unsweetened fruit. Smoothies are an awesome Nutrient Dense meal, just know your portions and servings of fruit. Try not to use juice, and realize how many servings you are putting in the blender.
Fruit and protein smoothie- You can make your own using protein powder. Or you can buy these at the grocery store in the produce section. Brands are Odawalla, Naked Juice, or Trader Joe’s. They are not inexpensive, but they are convenient. Even Starbucks makes these for about the same price as the grocery store.
*As with all liquid calories, do not make smooothies a regular breakfast or meal. Liquid calories are too easy to overindulge with. We recommend V-8 to be your main source of liquid calories. If you have not tried V-8, please go out and see if you like it. Most of us are not getting our quota of vegies in a day, and it is pretty darned easy to “shoot” a small 6-8 oz glass of ice cold V-8 everyday. The V-8 Fusion is an OK snack every once in a while, but the fruit sugars add up the calories in one bottle.
*This post was originally put together by EBF Trainer / Swim Coach, Kay Lynne Firsching, added to and re-posted by me with a few more ideas annd comments. Thanks, as always KL.) 
