A serving of protein is 1 egg (or 2 egg whites). [3] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Scramble your eggs, and keep them soft by continually stirring them. Add veggies like spinach and bell peppers to the mix for additional nutrients and fiber. [4] X Research source Poach your eggs to get a runny yolk that’ll taste great on salads or toast. Fry your eggs to make a quick toast topping. Bake a frittata with veggies like spinach, onions, and peppers. [5] X Research source
Season 14-ounces tofu (400g) with ½ teaspoon turmeric (1. 5g), ½ teaspoon cumin (1. 5g), and 1 tablespoon (16g) soy sauce for extra flavor. [8] X Research source Add sauteed veggies like spinach, chives, or scallions to the mix if you’d like to boost the flavor.
Add lean ground turkey to your skilled of sauteed veggies or a breakfast burrito. Put sliced chicken breast on your breakfast sandwich. A serving of cooked lean meat is 3 oz (80g). [11] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
Try any of these toppings for extra flavor: salsa, cilantro, red onion, red bell pepper, and chili flakes. [14] X Research source A serving of cooked beans is ¼ cup (15g).
If you’re using collard leaves, steam the leaves for 3-4 minutes so that they’re tender.
For a vegetarian option, add minced chives and parsley to a skillet of scrambled eggs, and top your sandwich with the eggs. [18] X Research source For a vegan option, blend tofu with nondairy milk, nutritional yeast, tapioca flour, turmeric, garlic and onion powders, salt, and pepper, and chives before cooking it like an omelet. [19] X Research source
Throw on non-starchy veggies like radish or cucumber slices, arugula, sprouts, and pickled onions. Drizzle lemon juice or hot sauce for extra flavor. Add salt, pepper, and red chili pepper flakes for classic spice. Put a fried egg on top for added protein.
Avoid “no stir” nut butters which can contain excessive amounts of unhealthy oils. [24] X Trustworthy Source Cedars Sinai Hospital Website of one of the world’s leading hospitals Go to source
Consume oatmeal regularly to lower your cholesterol through oatmeal’s supply of beta-glucan, a special type of fiber that prevents cholesterol absorption. [26] X Research source For the healthiest oat option, choose steel-cut oats (which contain more fiber). However, rolled or instant oats are quicker to cook and still healthy, as long as they’re unflavored. Add flavor to your hot cereal with healthy toppings like frozen fruit, a handful of nuts, dried fruit (like mulberries, goji berries, or dates), seeds (like pepitas, chia seeds), and toasted coconut. [27] X Research source Try this option for a bit of sweetness: Top your oatmeal with a pinch of cinnamon and 1 fresh apple. Add milk if you prefer a thinner texture. [28] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
Verify that you’re buying whole grain cereal by looking for the words “100% whole wheat” or “whole grain,” and/or the certified Whole Grain Stamp, a yellow logo with a grain image. [30] X Research source Check the serving size of each cereal to avoid overeating. Try these healthy topping ideas: Pour in low-fat milk and choose either a handful of blueberries, a sliced banana, nuts (like sliced almonds), or cinnamon to your taste preferences. [31] X Research source
Pick bars with no more than 4g of saturated fat per bar. [34] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Try this: Make your own breakfast bars so you can control the ingredients that go into your meal.
Choose grapefruit or berries for a boost of antioxidants. [36] X Research source Eat a banana for a starchy fruit that’ll keep you full for longer. [37] X Research source Try this: Fill a bowl with frozen fruit (up to 3. 5 cups or about 770g), and top it with a handful of nuts/seeds and a dollop of low-fat yogurt. [38] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
To add flavor, add sauteed parsley, seeded jalapenos, and scallions to the squash before cooking.
Try this quick veggie wrap: Heat up a whole-wheat tortilla, and fill it with vegetables and a serving of salsa. Top your creation with a serving of low-fat cheese.
Cut up veggies like carrots and cucumbers to add crunch and texture. [43] X Research source Slice up a hard-boiled egg for added protein. Add fresh fruit like sliced apples and grapes to keep the salad tasting sweet and light. [44] X Research source
For a dairy alternative, pick soy milk or almond milk, which both contain a fine amount of healthy, unsaturated fat. Choose soy milk for higher protein content (7g per 8 fluid ounces (240 ml)) versus almond milk (1g per 8 fluid ounces (240 ml)). [46] X Research source Eat non-fat, plain Greek yogurt for protein, calcium, and probiotics to keep your gut healthy. [47] X Research source Pick cottage cheese if you’re struggling to find a filling breakfast. Cottage cheese contains casein, a protein that’ll keep you full for longer than whey protein (found in yogurt). [48] X Trustworthy Source Consumer Reports Nonprofit organization dedicated to consumer advocacy and product testing Go to source Try this: Boost your morning protein intake by adding a handful of nuts to a serving of plain, non-fat Greek yogurt.
Try this blueberry cashew smoothie: Blend 2 pitted Medjool dates, 16 fluid ounces (470 mL) coconut water, 1 cup (150g) cashews, 1 cup (190g) fresh or frozen blueberries, ⅓ cup (90g) plain Greek yogurt, 1 tbsp (15mL) fresh lime juice, and 1 large pinch of kosher salt with ice until you’ve reached your desired consistency. [50] X Research source Try this green smoothie: Blend 1 medium banana, 1/3 cup (40g) of mango slices, 1/3 cup (40g) of peach slices, 1/3 cup (40g) of frozen spinach, and 6. 7 fluid ounces (200 mL) of water until smooth. [51] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
