The way you start your day can have a major impact on the way you feel and act for the rest of it, so it’s important to get off on the right foot each morning.
Eating breakfast helps your body get in the mindset of being energized and ready to take on the day, but not all breakfast foods are equally healthy or equally nutritious.
This article will walk you through 8 ways to kickstart your morning with a healthy breakfast that will set you up to succeed both physically and mentally throughout the day.
In addition to being high in potassium and antioxidants, bananas are considered one of the most satiating foods on earth.
According to a study published in Appetite, people who ate bananas for breakfast felt fuller and consumed fewer calories throughout the day than those who had bagels for breakfast.
It’s no wonder why bananas are often recommended as an ideal weight-loss food.
It’s easy to incorporate them into your diet.
Simply peel and slice them over cereal or yogurt.
Make an oatmeal, banana, peanut butter smoothie.
Wrap them up in a crunchy peanut butter sandwich.
You can also replace your dessert with frozen banana slices dipped in dark chocolate.
It’s sure to satisfy any sweet tooth.
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2. Greek Yogurt
The protein content of Greek yogurt is much higher than other types, making it an ideal option for any weight loss diet.
In addition, there’s strong evidence linking yogurt consumption to higher levels of satiety and lower body weight.
A small study conducted at Penn State College of Medicine showed that overweight women who regularly consumed low-fat dairy products were more likely to lose abdominal fat.
Yogurt can be eaten alone or mixed into smoothies, soups, and salads.
Two Greek yogurt options include Chobani Plain Non-Fat Yogurt, Yoplait Light 100 Calorie Greek Yogurt.
On average 4 oz (120g) containers of each contain 100 calories and 15g protein.
3. Egg Whites and Turkey Bacon
Eggs have been cited as one of America’s most perfect foods.
But what we mean is, they’re high in protein, low in fat, and an inexpensive way to fill you up until lunch.
Mixing egg whites with turkey bacon will provide you with plenty of protein and keep your carbs low.
When adding cheese or veggies make sure that it doesn’t exceed 20 grams (g) per serving.
For example; 3 egg whites (3g) mixed with 5 slices of Turkey Bacon (5g).
Also, try mixing scrambled eggs, 3 whole eggs (18g), and one slice of turkey bacon for a total of 21 g total fat, 25 g total carbs, 19 g total fiber, and 45 g total protein.
Research suggests that apple consumption may improve memory and lower your risk of type 2 diabetes.
Apples also deliver vitamin C, which is necessary for collagen production.
The body needs collagen to maintain skin and bones, as well as support healthy joints and connective tissue throughout your body.
Consuming a few more apples per week can provide enough vitamin C for good health.
While eating plenty of whole fruits is encouraged, do watch out for fruit juices that contain added sugar (this can really add up).
Instead, try some unsweetened apple cider or drink it straight from an actual apple — who knows what else it might do for you!
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5. Baked Potatoes
There’s something so satisfying about digging into a baked potato that’s topped with all sorts of delicious fixings.
The trick is to choose healthy toppings that won’t send your blood sugar through the roof.
Take an already healthful ingredient like spinach,
Combine it with heart-healthy fat and protein sources (such as eggs), and you’ve got yourself a meal that will keep you feeling full throughout your morning.
Serve up your baked potato plain or try these healthy baked potato recipes.
Turkey Bacon Cheddar Potato Skins, Baked Sweet Potato Chips, or Honey Mustard Baked Potato.
You won’t be disappointed!
6. Tuna Fish
Tuna can be a great alternative for individuals who aren’t huge fans of eggs in their breakfast routine.
The reason for that is tuna contains plenty of protein and omega-3 fatty acids, but it has less cholesterol than eggs, which makes it a healthier choice for weight loss.
Paired with either toast or whole-grain crackers, you have yourself one heck of an awesome breakfast that will kick start your day off right!
Tuna isn’t exactly like egg whites in terms of taste, however.
It doesn’t quite have that same neutral flavor most people love so much about eating egg whites—but you can fix that by adding additional spices such as dill or garlic powder on top!
In addition to being high in fiber, antioxidants, and vitamins, berries are also known for their ability to make you feel full—helping you control your weight.
Blueberries, Raspberries, and Strawberries are some of nature’s best weight-loss boosters.
Try adding them to your breakfast smoothie for some extra flavor.
Mix fresh or frozen fruit into yogurt, cereal, or oatmeal, and enjoy!
If you’re not able to eat these at home, it might be better if you don’t buy them at all!
That way you can avoid temptation in restaurants.
Even though they might taste sweet they are often still full of calories.
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8. Broccoli and Chicken Sausage Stir Fry
Steak, scrambled eggs, or bacon are always a great choice for breakfast, but sometimes you’re just in the mood for something lighter.
A stir fry is your answer when you want some variety.
Stir-fries can be just as filling and hearty as your typical breakfast fare—and they’re packed with tons of vegetables and protein.
Start by adding broccoli and chicken sausage to a hot pan.
Toss those ingredients until they’re heated through and coated in oil (use coconut oil if you want it extra flavorful).
Next, add some cabbage, onion, green beans—whatever veggies sound good.
Remember The more color on your plate (and in your bowl), the better!
Enjoy the healthy vegetarian meal that will leave you feeling fuller longer!
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