As you probably know research shows that starting your day with a balanced breakfast is a sure fire way to jump start weight loss. This is because it gets your metabolism going while giving your body the energy and nutrients it needs to function properly. Breakfast is very important in our house. I always have a stash of breakfast options on hand because we have be known to have breakfast for lunch and dinner.
Today we had yogurt parfaits. Here is what you need for 2 servings: 1 1/2 cups of non-fat yogurt, 2 cups of fruit, and 1 1/2 cups of whole grain Total. I layer these is drinking glasses: fruit, total, yogurt, fruit, total, yogurt, fruit and total. You can also make these ahead, i.e. the night before and cover them with plastic wrap. If you want to make them more then 12 hours before consuming I would recommend using a heartier grain like a granola. If you do that make sure to cut down your amount to 1 cup total (1/2 cup per parfait).
Try these out for breakfast or as a tasty snack.
Here are my go-to items to ensure I can always whip up a healthy breakfast in no time. This list will provide you with the ingredients for everything from smoothies, to toast with peanut butter to waffles or pancakes and everything in between.
|Frozen Berries||Low-fat granola||All-Purpose Flour||Mixed Nuts|
|Other frozen fruits: banans, mango, pineapple, etc||Dijon Mustard||Baking Powder||Peanut Butter|
|Raw Nuts||Egg Substitute||Baking Soda||Roasted Red Peppers|
|Vegetable Blends||Eggs||Brown Sugar||Vegetable Oil|
|Whole Wheat Waffles||FF/LF Cheese||Cinnamon||Whole Wheat Flour|
|Fresh Fruit: variety of in season items||FF/LF Milk||Coconut – shredded||Whole-Grain Breakfast Cereal|
|Dried Fruit – variety||FF/LF Spreads (cream cheese)||Cornmeal||Light Whole-Grain Breads|
|Granulated Sugar||FF/LF Yogurt||Lettuce, variety||Sugar Substitute|
|Honey||Ketchup & Hot Sauce||Kosher Salt||Cooking Spray|
Today’s Food Journal (Tuesday)
Breakfast: 1/2c Post select cereal, 1/4c skim milk, 1 piece Carver’s white bread, 1/2t honey
Lunch: 1/2 roast beef sandwich (1 slice carver’s bread, 1 slice roast beef, 3 lettuce leaves, 1/4 laughing cow cheese wedge, 1t mustard), 2 palm-fulls cashews, <1/2 oz gummy bears, 1/2 large orange
Dinner: 1/2 chicken breast, 1/2c broccoli (roasted), 1/2t grated parmesan, 1/2c brown rice