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EASY FOOD RECIPES
Raise your hand if breakfast usually means scarfing down a bowl of cereal before rushing out the door. Or a donut off that tray in the office’s common room. Or even just a hastily slurped cup of coffee at your desk. Yup, we feel ya.
It’s ironic that the meal once known as the “most important” of the day is also the one that most of us have little time for. That’s where meal prepping comes in handy to make sure you’ve got good, healthy eats on hand every morning. But we’re taking make-ahead breakfast recipes one step further with this roundup and offering you 19 that aren’t just easy to assemble ahead of time, they’re also portable. It doesn’t matter if you accidentally overslept or if an early meeting forces you to skip your bagel run, these healthy breakfast ideas guarantee you get your morning fuel.
5 healthy breakfast foods to help you lose weight.
Mix up your morning meal and try one or a few of these 5 healthy breakfast foods that help you lose weight.
Healthy Breakfast Recipes to Help You Lose Weight
Eating a morning meal is a healthy habit if you’re watching your weight. Research shows that regular breakfast eaters tend to be leaner and dieters are more successful at losing weight and keeping it off when they eat breakfast. What’s more, people who do typically get more of some important nutrients, like fiber and vitamins.
1. Raspberries
A cup of raspberries delivers a whopping 8 grams of fiber (that’s more than double what’s in a cup of strawberries and about the same amount in a cup of some types of beans). What’s so great about all that fiber? Recent research in the Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even encourage weight reduction. Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost.
2. Oatmeal
Oatmeal can help you lose weight in two ways. First, it’s packed with fiber and it keeps you feeling fuller longer. Second, a recent study in the reported that eating a breakfast made with “slow-release” carbohydrates such as oatmeal or bran cereal 3 hours before you exercise may help you burn more fat. How? Eating “slow-release” carbohydrates doesn’t spike blood sugar as high as eating refined carbohydrates (think: white toast). In turn, insulin levels don’t spike as high. Because insulin plays a role in signaling your body to store fat, having lower blood sugar levels may help you burn fat.
3. Yogurt
A recent report, published in the New England and out of Harvard revealed which foods are correlated with weight change, including the top 5 foods that promote weight reduction. Yogurt was one of them! (See more of the Best Foods for Weight Reduction, and 5 Foods That Make You Gain, here.) Another reason to eat yogurt: the protein in it may give you an extra edge if you’re looking to get leaner. When researchers fed two groups of mice a high-fat diet for 11 weeks, the mice that got water spiked with whey protein (a type of protein found naturally in yogurt and other dairy) packed on 42 percent less weight and nearly a third less body fat than the mice who just drank plain water, despite the fact that they ate roughly the same number of calories. The whey eaters also gained 7 percent more lean body mass (e.g., muscle mass). Save calories and unnecessary sugar by choosing plain yogurt. If you need a little extra sweetness, try fresh fruit (maybe raspberries?).
4. Peanut Butter
Nuts were also among the top 5 foods that Harvard researchers said promote weight reduction. I love to slather a tablespoon or two of peanut butter onto whole-wheat toast (ahem, a “slow-release” carbohydrate), but you could also add nuts to your oatmeal (another “slow-release” carb).
5. Eggs
Eggs deliver protein, which is great for dieters. Compared to carbohydrates and fat, protein keeps you satisfied longer. Plus, in one study, dieters who ate eggs for breakfast felt fuller longer and lost more than twice as much weight as those who got the same amount of calories from a bagel for breakfast.
