BREAKFAST RECIPES FOR WEIGHT LOSS

BREAKFAST RECIPES FOR WEIGHT LOSS

BREAKFAST RECIPES FOR WEIGHT LOSS

BREAKFAST RECIPES FOR WEIGHT LOSS

Asparagus-mushroom mug omelet

Makes 2 servings

Ingredients

Proteins:

eggs, 1 egg

egg whites, 1/4 cup

cottage cheese, low-fat or non-fat, 4 tbsp

Vegetables and Fruits:

asparagus, 1 cup, spears, frozen, chopped, defrosted and patted dry mushrooms, 3/4 cup, canned, sliced, drained and patted dry lemons, 2 tsp, juice only

Starch:

bread, whole grain rye, 2 slices

Fats:

olive oil, extra virgin, 4 tsp

Seasonings:

paprika, 1/4 tsp

pepper, black, 1/4 tsp

Instructions

  1. Brush the insides of two microwave-safe mugs with olive oil.
  2. In a medium bowl, whisk together egg, egg whites, paprika, and black pepper. Pour into mug.
  3. In the same medium bowl, stir together asparagus, mushrooms, lemon juice, and cottage cheese. Pour over the egg mixture.
  4. Microwave for 2 minutes. Cook for 30 seconds, then repeat as needed, until eggs are set, about 2 more minutes, depending on microwave power.
  5. Serve with whole grain toast.

 

Banana-walnut oatmeal

Makes 2 servings

Ingredients

Proteins:

whey protein powder, 1/4 cup, unsweetened

yogurt, Greek, plain, nonfat, 1/4 cup

Vegetables and Fruits:

bananas, 1 cup, slices

Starch:

oats, rolled, 1/2 cup, old-fashioned

Fats:

walnuts, 4 tbsp, chopped roughly

Seasonings:

cinnamon, 1 tsp

water, 1 cup

Instructions

  1. In a small sauté pan over medium heat, toss walnuts until toasted and fragrant. Set aside.
  2. In a medium-sized, microwave-safe bowl, combine oats, banana, cinnamon, water, and whey protein powder. Microwave on high for 3 minutes. Stir.

Microwave for another 2-3 minutes, until water is absorbed. Let stand for a few minutes.

  1. Stir in Greek yogurt and sprinkle walnuts on top.

 

Breakfast tortilla omelet

Makes 2 servings

Ingredients

Proteins:

eggs, 1 egg

egg whites, 1/3 cup

yogurt, Greek, plain, nonfat, 2 tbsp

Vegetables and Fruits:

jalapeno peppers, 1/2 pepper, seeded and diced finely tomatoes, 1 medium, diced

Starch:

corn tortillas, whole grain, 4 tortillas, cut into strips

Fats:

olive oil, extra virgin, 4 tsp

Seasonings:

paprika, 1/4 tsp

pepper, black, 1/4 tsp

scallions, 4 scallions, sliced thinly

Instructions

  1. Over medium-high heat in a medium saucepan, heat olive oil. Cook and stir jalapeno pepper and tortilla strips until softened, about 4 minutes.
  2. Whisk eggs and egg whites with paprika and black pepper. Pour over hot skillet and top with tomatoes and scallions.
  3. Turn omelet when underside begins to turn golden brown. Serve with Greek yogurt.

 

 

Hash brown omelet

Makes 2 servings

Ingredients

Proteins:

egg, 1 egg

egg whites, 1/2 cup

Vegetables and Fruits:

onion, 1/2 small, diced

bell peppers, 1 cup, frozen, mixed colors, strips

Starch:

potatoes, skin on, 1 small potato, shredded

Fats:

olive oil, extra virgin, 4 tsp

Seasonings:

pepper, black, 1/4 tsp

pepper, cayenne, 1/4 tsp

Instructions

  1. Over medium-high heat in a medium sauté pan, heat olive oil. Add onions and cook, stirring frequently, until they begin to soften, about 3 minutes. Add bthe bell pepper slices and shredded potato and continue cooking, stirring constantly, for 5 more minute
  2. In a medium bowl, whisk together egg, egg whites, black and cayenne peppers. Pour into skillet.
  3. Cook until bottom side of omelet is lightly browned, then flip with a spatula.

 

Pear-almond french toast

Makes 2 servings

Ingredients

Proteins:

eggs, 1 egg

egg whites, 1/4 cup

yogurt, nonfat (0%) vanilla, 6 tbsp

Vegetables and Fruits:

pears, 2 small pears, cored and sliced into 1/4” slices

Starch:

bread, whole grain, 2 slices

Fats:

almonds, 4 tbsp, sliced

Seasonings:

cinnamon, 1/4 tsp, ground

ginger, 1/4 tsp, ground

vanilla extract, pure, 1/2 tsp

Instructions

  1. Preheat oven to 350 degrees F. Toss pears with cinnamon and ginger.
  2. In a shallow, medium sized bowl, whisk together egg, egg whites, 2 tbsp of vanilla yogurt, and vanilla extract.
  3. In a large skillet over medium heat, toast almonds, tossing frequently, until golden brown, about 1-2 minutes. Remove from heat.
  4. Dip bread slices in egg mixture, soaking to drench and turning to coat both sides.
  5. Line a baking dish with parchment paper or nonstick aluminum foil. Arrange the sliced pears on the dish, then place the bread slices on top of them.
  6. Bake until golden brown, or about 15-20 minutes. Use a spatula to serve pear side up. Top with toasted almonds and drizzle with the remaining 1/4 cup of vanilla yogurt.

 

Quinoa porridge with apples

Makes 2 servings

Ingredients

Proteins:

yogurt, nonfat (0%) vanilla, 12 oz

Vegetables and Fruits:

apples, 1 apple, small, cored and diced

raisins, 1/4 cup

Starch:

quinoa, 1/4 cup, dry, rinsed, uncooked

Fats:

walnuts, 1/4 cup, coarsely chopped

Seasonings:

water, 3/4 cup

cinnamon, 1/2 tsp

nutmeg, 1/4 tsp

Instructions

  1. In a small saute pan over medium-high heat, toss walnuts, roasting until fragrant.
  2. Bring water to boil in a medium saucepan. Stir in the quinoa, apples, and raisins and reduce to simmering. Cook until tender, about 15-20 minutes. Drain to remove any excess water. Add cinnamon and nutmeg.
  3. To serve, scoop quinoa into bowls and top with vanilla yogurt and toasted walnuts.

 

Scrambled tofu, tomato and spinach

Makes 2 servings

Ingredients

Proteins:

tofu, 5.6 oz, firm, drained squeezed in towels, and cut into 1/2” cubes

Vegetables and Fruits:

baby spinach, 2 cups

lemons, 1 lemon, cut in half

tomatoes, 1 cup, grape, cut in half

Starch:

bread, whole grain rye, 2 pieces

Fats:

olive oil, extra virgin, 4 tsp

Seasonings:

turmeric, 1/2 tsp

pepper, black, 1/4 tsp

pepper, cayenne, 1/4 tsp

scallions, 4 scallions, sliced thinly, both white and green parts

basil, 1/2 cup, fresh, chopped

Instructions

  1. In a medium bowl, toss together tofu, turmeric, and black and cayenne peppers.
  2. Over medium-high heat in a large nonstick skillet, heat the olive oil. Add the white part of the scallions and cook about 1 minute, or until soft.
  3. Add the seasoned tofu and continue to cook, stirring occasionally, until the tofu becomes lightly browned, about 5 minutes.
  4. Stir in the spinach and squeeze half of the lemon over it. Stir for about a minute, until the spinach wilts.
  5. Add the tomatoes and green part of the scallions and heat through for another minute or two. Garnish with the basil and serve with the other half of the lemon, cut into wedges, and a piece of toast.

 

Smoothie bowl with berries

Makes 2 servings

Ingredients

Proteins:

skim milk, 1/2 cup

whey protein protein, unsweetened, 1/4 cup

yogurt, nonfat (0%), vanilla, 3 oz, frozen in an ice cube tray

Vegetables and Fruits:

strawberries, 3/4 cups, frozen (can be mixed/substituted with other

berries if desired)

bananas, 1/2 banana, overripe, sliced and frozen

Starch:

oats, rolled, 2/3 cups, old-fashioned, uncooked

Fats:

almonds, 4 tbsp, chopped

Seasonings:

Instructions

  1. Preheat oven to 350 degrees F. Mix oats and almonds together and spread on a baking sheet. Cook almonds and oats for about 10 minutes, turning occasionally, until golden brown. Remove from oven.
  2. In a blender, combine skim milk, whey protein powder, strawberries, bananas, and frozen yogurt cubes.
  3. Pour smoothie into a bowl and top with toasted almonds and oats.

 

Print Friendly