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
Don't let cream cheese's bad rep discourage you. Researchers believe that the calcium found in dairy helps you burn more fat.
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
You already know that spinach is a health food rock star—but it will also help cut cravings all day long.
Savory English Muffin
3 oz Applegate Naturals 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
Olive oil is packed with antioxidants and healthy fats, so this drizzle is the easiest weight loss hack you can add to your morning.
Home Fries with Sausage
3 links Applegate Naturals 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
Studies have shown that people who eat hot red pepper consume fewer calories throughout the day—definitely a good way to kick off your morning.
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
Whole grains not only help you slim down, but can ward off heart disease and type 2 diabetes, studies show.
Sweet-Treat Toast
1 Laughing Cow Original Creamy Swiss wedge
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
Mangos are packed full of vitamin C, vitamin A, and plenty offiber—which will keep you full and satisfied.
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
Enjoy those 20 grams of protein. They'll help you maximize weight loss and maintain muscle mass.
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
A high-fiber breakfast like this one—it's got 12 grams!—could help you eat less through lunchtime, research shows.
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
With 29 grams of protein, this bowl will keep your stomach from rumbling all morning.
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
Blueberries are packed with antioxidants that have been proven to protect against obesity in mice—likely a good sign for humans and a good addition to healthy meals.
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
Don't let cream cheese's bad rep discourage you. Researchers believe that the calcium found in dairy helps you burn more fat.
Eggs 'n' Greens
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
You already know that spinach is a health food rock star—but it will also help cut cravings all day long.
Savory English Muffin
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
Olive oil is packed with antioxidants and healthy fats, so this drizzle is the easiest weight loss hack you can add to your morning.
Home Fries with 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
Studies have shown that people who eat hot red pepper consume fewer calories throughout the day—definitely a good way to kick off your morning.
Chocolate Cherry Waffles
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
Whole grains not only help you slim down, but can ward off heart disease and type 2 diabetes, studies show.
Sweet-Treat Toast
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
Mangos are packed full of vitamin C, vitamin A, and plenty offiber—which will keep you full and satisfied.
Scrambled Eggsadilla
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
Enjoy those 20 grams of protein. They'll help you maximize weight loss and maintain muscle mass.
Berry English Muffin
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
A high-fiber breakfast like this one—it's got 12 grams!—could help you eat less through lunchtime, research shows.
Ricotta Swirl
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
With 29 grams of protein, this bowl will keep your stomach from rumbling all morning.
Greens, Eggs, and Ham Quesadillas
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
Blueberries are packed with antioxidants that have been proven to protect against obesity in mice—likely a good sign for humans and a good addition to healthy meals.
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