Don’t be tempted to skip this important meal; eating breakfast wakes up your metabolism, priming it for a day of calorie burning. Plus, because you won’t be so ravenous come lunch, you might end up eating less throughout the day. In fact, studies show that people who regularly eat in the a.m. are thinner than those who don’t. If you’re usually not hungry first thing, you don’t need to force spoonfuls of yogurt down your throat as soon as your eyes pop open. Wait a little while, and eat either after you’ve dressed or when you get to work. The key is that you have something, especially the mix of protein, fruits, vegetables, healthy fats, and whole grains you’ll find in these tasty meals.
Excerpted from The Drop 10 Diet by Lucy Danziger. Copyright © 2012 by Lucy Danziger. Excerpted by permission of Ballantine Books, a division of Random House. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission from the publisher.
(Choose One Daily; Each Option Totals About 350 Calories)
Eggcellent A.M. Option - Baked Eggs
Sauté 1 cup sliced mushrooms and 2 cups chopped kale in an ovenproof skillet coated with cooking spray until mushrooms are tender and kale wilts, about 7 minutes. Remove from heat. Stir in 1 whole egg and 1 egg white, beaten; 2 tablespoons grated Parmesan cheese; and 2 teaspoons chopped fresh basil. Heat under broiler until egg mixture puffs, 2 to 3 minutes. Serve with 1 slice whole-wheat bread topped with 1 tablespoon almond butter.
Slimming Smoothie - Blueberry- Almond Smoothie
Blend 1 cup fresh or frozen blueberries, 1 tablespoon almond butter, 6 ounces low- fat plain Greek yogurt, and 1/2 cup skim milk until smooth. Thin with water if necessary.
Hot Cereal - Hot Quinoa
Top 1 cup cooked quinoa with 1/2 cup skim milk, 1/4 cup diced apple, 1 tablespoon raisins, 1 tablespoon slivered or chopped almonds, and a dash of cinnamon.
Fruit, Veggies, and Yoghurt - Artichoke- Parmesan Crispbreads
Top 2 high- fiber crispbreads with 1 cup chopped canned (rinsed and drained) artichoke hearts. Top each with 1/2 tablespoon grated Parmesan. Microwave until cheese melts, 30 to 60 seconds. Serve with 6 ounces low-fat plain Greek yogurt drizzled with 1 tablespoon honey.
Whole-Grain Bites - Honeyed Waffles
Spread 2 teaspoons almond butter and 2 teaspoons honey on 2 toasted whole- grain waffles. (Look for whole- wheat flour as the first ingredient.) Top with 1/2 small banana, sliced. Breakfast Quickies - Eat and Run 1 hard- boiled egg, 1 cup fresh cherries, 3 tablespoons unsalted peanuts.
Breakfast Quickies - Coffee Shop Special
Starbucks Perfect Oatmeal with Nut Medley Topping and a tall (12-ounce) nonfat Café Latte.