Healthy Meals for Breakfast
Here are several meal suggestions for a healthy breakfast you can alternate during the week. They require little planning and short time preparation. All of these low fat healthy breakfast meals are packed with nutrient rich ingredients, and should keep you full for most of the morning. Most of us have little or no time to actually prepare breakfast, we usually just grab our coffee and a bar or banana which we eat in the car on the way to work while our kids munch on Cheerios in the back seat. Eating healthy meals for breakfast does not have to be so labor intense as you think, just plan your meals for the week and keep the ingredients ready.
These foods are known as good sources of fiber, healthy fats and potent antioxidants.
You will need a blender, peanut or almond butter, organic instant oatmeal, berries, milk of your choice, ground flaxseeds, raw nuts and fresh or frozen favorite fruits.
BREAKFAST POWER SMOOTHIE - Blend 2 TBS almond butter, 1 Banana, 1/2 cup
strawberries (fresh or frozen), 2 cups soy milk or orange juice, 2 TBS
flaxseeds and optional 1 TBS molasses. With this you get three servings
of your fruits (if you choose the orange juice), calcium from the
fortified soy milk, Omega-3 Fatty Acids from the flaxseeds and protein
from the almond butter.
HIGH FIBER INSTANT OATMEAL- Organic Multi Grain with Flax instant oatmeal, which you can find in your local Whole Foods Store for the price of $3.49 for 8 servings. Add a cup of chopped strawberries, fresh blueberries , a little honey and some raw walnuts. With this again you get a highly nutritious breakfast with prep. time of 5-10 min. Add a FRUIT SHAKE - blend together 1 cup of low fat milk, banana and a mixture of any of your favorite fruits for a delicious shake.
WHOLE GRAIN BAGEL with LOW-FAT CHEESE, TOMATO, AND AVOCADO. (for mornings you did not wash the blended the night before)
HIGH ENERGY BREAKFAST SHAKE – in a blender combine 1 banana, 1/2 strawberries, orange or apple juice and your favorite protein power or spirulina containing super food. Again Whole Foods has a good selection of these, but most of the big supermarkets carry super food powders as well.
FRUIT BOWL with banana, berries, walnuts, ground flaxseeds, topped with vanilla yogurt.
CANNED or SMOKED SALMON WITH POACHED EGG, and a whole grain toast.
PEANUT BUTTER BANANA SHAKE-blend 1 cup low fat milk, 1 TBS peanut butter, 1 banana, 2 ice cubes and 2 tsp honey until smooth.
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