By: Wendy Wu, R.D., M.S.
Who has time to prepare a huge breakfast with all the works nowadays? I’ve put together 5 easy and convenient breakfast choices for the busy professional…
Prep Ahead Breakfast
-1 hard boiled egg
-1 Whole wheat slice of bread, a whole wheat dinner roll or half a whole wheat bagel
-1 cup unsweetened breakfast cereal (cheerios, corn flakes, shredded wheat, chex, rice krispies)
-1 piece fruit (apple,banana, orange, plum)
-8oz cup of Soy milk, skim milk, 1% milk or 2% milk, lactaid milk, *almond milk
-4oz cup of juice
For this breakfast it is best to boil your eggs in advance to save time. They can be stored shell-on for up to one week in your refrigerator. I like to peel the egg in advance (night before), wash it and place in a plastic bag so I can eat it easily in the morning without tiny bits of shell. The milk and juice can also be poured into containers at night so you can just grab and go in the morning.
* Update: One reader suggests almond milk as an non-dairy alternative to regular milk!
Convenient Breakfast on the Go
-8oz low-fat yogurt or ½ cup cottage cheese
-2 Handfuls of nuts (unsalted mixed nuts, walnuts, almonds or pistachios)
-1 Piece of fruit or 1 cup of no added sugar fruit cup
-8 oz cup coffee or tea with ½ pack sugar substitute and skim milk
Keep low-fat yogurts, cottage cheese and fruit cups handy in your fridge. Buy individually packed unsalted nuts for busy weeks.
Feeling a Little Nutty Dipping Breakfast
-3 Tablespoons peanutbutter (I buy the natural kind. You will see that the oil rises, a simple trick is to flip the bottle upside down the day before you use it or just mix it by hand. Freshly ground peanut butter are simply delicious. Available at most health food stores.)
-1 small banana or 1 apple (sliced into strips for easy dipping)
-2 whole wheat matzos or any other whole wheat unsalted cracker
-Beverage of your choice.
Tips for any beverage: Use a sugar substitute, go for the low fat milk or ask for soy milk, water down the juices with ice.
Go Berry Crazy
-Waffles with berries
-A nice cup of low calorie hot cocoa (Mix 1 cup of microwaved hot skim milk with 1 Tablespoon unsweetened dark chocolate cocoa powder and 1//2 pack of sugar substitute)
– A small plate of scrambled egg (1 egg with 1 Tablespoon skim milk) would go perfect.
Toast up 2 waffles (preferably whole wheat) and add plenty of berries! Strawberries, blueberries, raspberries and blackberries, I like to add sliced bananas too. The key is to go easy on the syrup, if at all.
Time on Your Hands
-Veggie omelet loaded with red and green peppers, mushrooms, tomatoes, basil, onions, scallion, garlic, zucchini spinach, or any other veggie that you like.
(Mix 2 eggs with 2 tablespoons skim milk. Don’t skimp on the egg yolk, it’s loaded with nutrients! The key is moderation.)
-Have a beverage of your choice. I like my iced coffee in the morning with splenda and skim milk. If I do drink juice, it’s watered down and with tons of ice.
-Fresh fruit cup– Cut up fruits that are in season. (pineapple, melon, mangoes, strawberries, grapes, kiwis)
· These breakfast suggestions can be easily customized to fit your specific needs. Double up or omit to make it your own!
· Included in each breakfast meal are foods in the protein group, fruit group, dairy group and grains group.
· Once you can distinguish foods from the different food groups, mix and match the above food choices as you like!
· A high amount of calories comes from the beverage you choose to consume. Keep an eye out for the sugar and calories content per serving.
If you’d like a copy, I’d be more than happy to email you a one page version.
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