Lynn in Vancouver, British Columbia asked:
Question: “We’ve been told a lot of things that we shouldn’t eat for breakfast. It would be helpful if instead, you could list five examples of good breakfasts we can eat. People need to know what to do differently as much as what to stop doing.”
Answer: Lynn, I couldn’t agree more! So here are five nutritious, well-balanced breakfasts packed with fiber and protein. These tasty meals will help fill you up and keep your stomach from rumbling, so you’re not jonesing for a donut mid-morning.
A cup of plain, low-fat Greek yogurt mixed with 1 cup of fresh raspberries and 1/2 ounce of almonds (about 11 whole almonds), and a 1/2 medium grapefruit.
340 Calories | 31 g Protein | 11 g Fiber
Two medium poached eggs on a bed of sliced fresh avocado (1/2 medium) and sliced tomato (1 medium) topped with 2 tablespoons of hemp seeds.
370 Calories | 20 g Protein | 7 g Fiber
Egg white omelet (two egg whites, spinach, onions, tomatoes, olive oil, and fresh basil), and 1/2 cup of low-fat cottage cheese topped with 1/2 cup of sliced strawberries and 1 tablespoon of flaxseed.
320 Calories | 25 g Protein | 6 g Fiber
A 6-ounce serving of low-fat cottage cheese topped with 1/2 cup of fresh blueberries, 1 ounce of walnuts, and 1 tablespoon of flaxseeds.
400 Calories | 28 g Protein | 6 g Fiber
A medley of tilapia (3 ounces), black beans (3/4 cup) and mango salsa (1/2 cup) on a bed of fresh spinach (1 cup)
320 Calories | 32 g Protein | 9 g Fiber
Or, if you’re too busy to make a full morning meal, I’ve got another super simple idea. A breakfast smoothie made with RealMeal GFTM takes less than a minute to prepare and contains over one-third of your daily protein requirement. If you’re too busy in the morning, combine all the ingredients in the blender the night before and store it in the fridge. In the morning, whip it up and you’re good to go.
Try this one:
Magical Breakfast Blaster
½ medium banana, sliced
½ cup blueberries
1 teaspoon chia seeds
1 cup spinach
1 cup coconut milk
½ cup water or ice
½ serving (1 scoop) RealMeal GF™ (vanilla flavor)
Combine ingredients in blender, secure lid and blend 20 to 30 seconds or until desired consistency.
390 Calories | 21 g Protein | 10 g Fiber
Thanks for your question Lynn and enjoy your breakfast!
Steve Sisskind, M.D.
Hi, I'm Dr. Steve Sisskind, Chief Medical Officer & Founder at RealDose Nutrition.
As a young physician, I struggled because my patients came to me with serious health issues, but I didn't have the right tools to help them. Medical school taught me how to put "band aids" on their symptoms with drugs and surgery, but not how to address the root causes of their problems.
Years later I discovered a better approach... based on the fundamental idea that the power of nutrition can transform your health and vitality. But there's a lot of confusion... What foods should I eat? Which supplements should I take? What does the science say?
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