Easy Breakfast Recipes and Cooking Tips

Start your day with a low calorie, high-protein breakfast

healthy breakfast foods
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Do you start your day with a healthy breakfast? If you're trying to lose weight, you should. When you eat a nutritious, calorie-controlled meal in the morning, you set yourself up for diet success throughout the day. Use these smart cooking tips and easy breakfast recipes to make a fuss-free, healthy meal.

Healthy Breakfast Foods

Build your morning meal around healthy breakfast foods. These are foods that are full of protein and fiber, but low in fat and calories.

These healthy foods help to curb late morning cravings, prevent mindless eating and improve portion control throughout the day.

So what foods should you eat? These are the healthy breakfast foods that I put on my shopping list each week:

Healthy Breakfast Foods Shopping List

  • Non-fat Greek yogurt
  • Eggs
  • Egg whites
  • Turkey or soy breakfast sausage
  • Steel cut oats
  • Lean ground turkey
  • Skim Milk
  • Whole grain bread
  • Seasonal berries (blueberries are my favorite!)
  • Bananas
  • Apples
  • Fresh salsa
  • Spinach

With these ingredients, I can cook my favorite breakfast foods in advance and keep a week's worth of healthy breakfasts in the refrigerator. That way, meal preparation takes only 5-10 minutes each morning.

Breakfast Foods to Avoid

Many traditional breakfast foods are the worst foods for a dieter to eat in the morning. These foods are often full of sugar and starch, high in calories and low in nutrients. While they might be easy to grab and go, they often leave you feeling hungry and crabby within an hour or so.

When that happens, you may be more likely to stop at the vending machine or convenience store for junk food.

Breakfast Foods to Avoid

  • Sugary cereals
  • Bagels
  • Pastries and other sweet baked goods
  • Juice
  • Flavored coffee creamers (even the fat-free varieties!)
  • Breakfast bars
  • Single-serving flavored oatmeal packets

    Healthy Breakfast Recipes

    Breakfast is my favorite meal, so I've tried quite a few healthy breakfast recipes. These are some of my favorites.

    Healthy Breakfast Cooking Tips

    Even if you don't follow a recipe, you can prepare a healthy breakfast with very little fuss. For example, protein-rich Greek yogurt is delicious with a ½ cup of blueberries. Or throw some crumbled turkey sausage and a handful of diced red pepper into scrambled egg whites for a spicy start to the day.

    If you do follow one of the healthy breakfast recipes, it's helpful to have a few cooking tools on hand. If you cook eggs, make sure you have a non-stick skillet. That way you don't have to use oil or butter when you scramble or fry them. I also keep chicken stock in the refrigerator. When I make omelets, I use the stock instead of olive oil or butter to saute flavorful onions or shallots to add to the filling.  And if you like oatmeal, make a big pot of oats just once during the week. Then portion it out into single serving containers to keep in the refrigerator and heat in the microwave each morning.

    Healthy Restaurant Breakfasts

    If you're caught hunting for breakfast on the road, you have a few options. Many restaurants offer fresh fruit, oatmeal or Greek Yogurt. If you're only choices are fast food, use these guides.

    Remember, with just a little bit of planning, it's easy to make a healthy breakfast that will keep you feeling full and satisfied. Keep your pantry and refrigerator stocked with the best breakfast foods and use healthy cooking tips to keep calories and fat in control.