Morning eating choices are an important foundation for your diet. Your choice of a smart breakfast is a powerful declaration of your personal intent to pursue your weight loss goals throughout the day. However, poor breakfast decisions set a weak foundation and put you at a perpetual disadvantage, both in terms of your energy level and your psychological resolve to succeed with your diet. Success begets success, and your first big dietary win of each day should begin with a great breakfast.
Your breakfast should be rich in protein and should contain a good share of your carbs and calories for the day. If you’re following a Medifast 5 1 plan, then your breakfast should contain at least 400 calories. Visit a Medifast Weight Control Center and/or find a qualified Medifast Health Coach to help iron out the finer details, but in general, keep your breakfast substantial. Eating breakfast foods that are high in fiber or starch, proteins and vitamins and minerals will make sure that you have the energy and nutrition that you need to get through your day.
- Eat Foods High in Resistant Starch. Resistant starch is a type of fiber that, when consumed, promotes fat burning and reduced appetite throughout the day. Resistant starch can be found in oats, grains, bananas, and potatoes.
- Eat Egg Whites or Egg Beaters or Egg Whites. Eggs contain a certain set of amino acids (the building blocks of protein) that your body cannot make on its own. Using egg whites or Egg Beaters (processed, pasteurized egg whites) in your recipes lets you to benefit from egg-based nutrition without the high caloric and fat intake. In order to keep your hunger at bay, it’s important to incorporate a source of protein at every meal. Eggs are a highly versatile food and can fill your protein requirement in a variety of satisfying ways.
Here are 10 fantastic breakfast recipes for weight loss:
- French toast pancakes: If you have a hankering for pancakes, these are rich in fiber and protein. Best of all, you can customize them to your preference, as they only require a packet of Medifast oatmeal; just pick the flavor that you prefer. Top them with a little butter spray and/or sugar free maple syrup, or even a little fresh fruit.
- Huevos rancheros: These eggs are full of fresh vegetables and delicious flavors. With fresh cilantro leaves, garlic, jalapenos, and veggies, this recipe is definitely not boring. Best of all, it cooks up in only a few minutes. If you are really pressed for time in the morning, chop and saute your veggies the night before, so they just need to be heated through in the morning.
- Medifast California Omelette: Omelettes are a great way to eat some extra vegetables, all while showcasing their delicious flavors. This California Omelette features mushrooms, black olives, tomatoes, spinach and even some sausage crumbles. It may take a few extra minutes to prepare in the morning, but try chopping your veggies the night before to save some time, or keep this breakfast for the weekend.
- Medifast Granola Crunch: This is a great recipe to make ahead and throw in your desk. They are great for a mid-morning or afternoon snack or for a morning where you are running late and don’t have time to make breakfast. Plus, these are super-customizable, so you can switch up the flavors, or stick with your favorite!
- Spinach Lover’s Quiche: Spinach is an incredibly healthy superfood! It is jam-packed with iron and fiber, as well as many other vitamins and minerals, making it a fantastic way to start your day. In this recipe, it’s combined with egg substitute, thinly sliced mushrooms, fresh red peppers, and creamy mozzarella cheese for a delicious and nutritious quiche. Try baking this up on Sunday or Monday and you’ll have breakfast covered for the rest of the week.
- Stuffed Banana French Toast: If you’re in the mood for something sweet and/or indulgent, give these a try. They are especially good for a holiday breakfast or weekend brunch. They come together quickly, and you can even switch up the flavors by changing the shake packet.
- Vegetable Frittata: This is another great holiday or brunch recipe, and a fantastic way to use up leftover veggies. Switch up your seasonings or vegetables for a different flavor. A veggie frittata is great to make over the weekend and throw in your fridge. It’s so easy to reheat the next morning before work. You can also freeze leftovers to use another time.
- Peanut Butter Toast: Rich in fat and calories, peanut butter is not generally your friend when you’re trying to lose weight. But if you’re a peanut butter enthusiast, don’t fret. The morning is an opportune time to satisfy your peanut butter fix. A heavier caloric intake is ok for your morning meal, and peanut butter is rich in peptide YY, which makes you feel full. As a rule, whenever you deal with peanut butter, be sure to watch your quantity, as just two tablespoons pack a whopping 190 calories. Try topping your toast with sliced banana or apples for some extra fiber and flavor.
- Whole Wheat Cereal with Skim Milk: A full bowl of cereal with large flakes is less dense than cereals with smaller flakes; it takes less cereal to fill your bowl. Whole-wheat cereals are optimal. In fact, all of your carbs should be coming from whole-wheat sources, but you should still limit your overall carb intake. Try adding some anti-oxidant rich berries to further lighten your bowl. Connecting with a Medifast certified counselor can help you plot out a carb intake plan suited to your unique needs.
- Oatmeal: There’s nothing wrong with having cereal for breakfast, but when you have the option, oatmeal is usually the better choice for weight loss. Oatmeal is full of fiber, which will keep you feeling fuller longer. Studies show that individuals who have oatmeal for breakfast often feel more energetic and less hungry. Top your oatmeal with bananas to create a simple, high-power breakfast that will help you lose weight.
It’s much easier to make good choices (and avoid bad ones) when your body and mind are adequately rested. To maximize your chance at successful, healthy weight loss, you should wake up optimistic and excited to face the first challenges of the day. The duration of a healthy night’s sleep varies from individual to individual. A Medifast certified counselor can work with you to quantify your sleep requirements, along with various other personal metrics that are relevant to your weight loss goals.
When choosing the ideal breakfast for your weight loss regimen, choose foods that will keep you energized and not hungry. Eggs, oats, bananas, and whole grain cereals are great breakfast choices, as is peanut butter in careful quantities. Find more information, expert advice, and coaching at your local Medifast Weight Control Center. Give these recipes a try, or follow the guidelines to make your Medifast-friendly breakfasts.