10 Weight Loss Breakfast Meals

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Articles > Nutrition > 10 Weight Loss Breakfast Meals

When your alarm clock jangles, do you smack the snooze button until the final instant that you have to haul your sorry carcass out of bed, jump into your clothes, and race to work?

Bad idea. While you sleep, your blood sugar levels nosedive. If you don’t replenish them by breaking your fast (breakfast, pretty clever, huh?), chances are that the day’s demands will break you. You won’t have enough energy to even compete in the rat race, much less win it.

A good, nutritional breakfast is essential to the Hard-Body Plan. And it’s strategic. Because you burn food more efficiently in the morning, you’ll start the day with foods that are most quickly converted into energy: carbohydrates and proteins. If you consistently eat a Hard-Body breakfast of cereals, fruits, and fat-free milk instead of a Homer Simpson breakfast of doughnuts, bacon, and half-and-half, you’ll look less and less like the Pillsbury Doughboy and more like the stud muffin that nature intended you to be.

Remember, these breakfasts are for our 175-pound, 5-foot-10-inch reference man. You will need to adjust portions up or down a bit relative to your own weight and goals. Also if you can’t find some of these items in your area, feel free to make healthy substitutions.

ScrambIed-Egg Sandwich

• 1 large whole egg
• 3 large egg whites
• 2 slices whole-wheat bread
• 1 tomato, sliced
• 1/2 cup orange juice

Scramble the whole egg and egg whites in a bowl. Fry them in a pan spritzed with vegetable oil spray, dump them onto the bread, and garnish with sliced tomato. Coat the bread with spicy mustard if you like. If you’re wide awake or ambitious, or if you just want to impress yourself, add green peppers, onions, or other vegetables to the eggs. If you’re in a hurry, munch on some of the tomato slices while cooking the eggs, toss a couple of slices on the sandwich, wrap the works in a napkin, and eat it while you drive. Gulp down a glass of orange juice on your way out the door.

Totals: 355 calories, 46 g carbohydrates, 24.1 g protein, 8.4 g fat


	Egg	Egg Whites	Whole-Wheat Bread	Tomato	OJ
Calories	75	46	146	31	57
Carbohydrates (g)	0.6	1	25.8	5.7	12.9
Protein (g)	6.3	10.5	5.4	1	0.9
Fat (g)	5.3	0	2.4	0.4	0.3

Boiled-Egg Sandwich
• 3 whole eggs, boiled • 2 slices wheat bread • 3/4 cup orange juice • 1/2 cup fat-free milk	Hate to cook in the A.M.? Boil eggs the night before while you watch The Late Show, then stick ‘em in the fridge. At rise and shine, peel and slice the eggs. (Save all the whites, and toss two of the yolks.) Sip the 01 while you’re working with the eggs. Put the eggs on the bread and wash ‘em down with the milk. Totals: 369 calories, 52 g carbohydrates, 23 g protein, 7.6 g fat


	Egg	Egg Whites	Wheat Bread	OJ	Milk
Calories	75	29	134	20.3	47
Carbohydrates (g)	0.6	0.3	24.8	20.3	6
Protein (g)	6.3	7	4.4	0.8	4.5
Fat (g)	5.3	0	2	0	0.3

Bagel Breakfast to Go

• 1/2 cinnamon-raisin bagel
• 1 tablespoon smooth, no-salt-added
peanut butter
• 1 small banana
• 1.5 cups fat-free milk

Spread peanut butter on the bagel. Stick it in an empty margarine tub or other container so it won’t end up facedown on your car seat. (If you use reduced-fat peanut butter, you can have 2 tablespoons, big guy.) Stash the banana in your briefcase, or put some slices atop the peanut butter and inhale the rest. Fill a water bottle or car mug with fat-free milk to wash the peanut butter down your throat in time for the morning meeting.

Totals: 382 calories, 52 g carbohydrates, 19.8 g protein, 9.8 g fat


	Bagel	Peanut Butter	Banana	Milk
Calories	36	102	103	141
Carbohydrates (g)	7.2	3.1	23.7	18
Protein (g)	1.3	4	1	13.5
Fat (g)	0.2	8.2	0.5	0.9

Waffles with Frozen Fruit
• 1.5 whole-grain frozen waffles • 1/2 cup frozen cherries • 2 cups fat-free milk	This dessertlike breakfast is great for guys who hate real cooking. Just microwave the waffles and cherries for a minute, then wash ‘em down with fat-free milk. Totals: 376 calories, 56.7 g carbohydrates, 22.1 g protein, 5.8 g fat


	Waffles	Cherries	Milk
Calories	129	59	188
Carbohydrates (g)	20.2	12.5	24
Protein (g)	3.1	1	18
Fat (g)	4.1	0.5	1.2

Yogurt That Packs a Crunch
• 1 cup low-calorie, fat-free yogurt • 1 ounce low-fat granola • 1 teaspoon flaxseed oil (Yes, some oil is good for you!) • 1 ounce toasted plain wheat germ	Choose any flavor of yogurt you want, as long as it has 90 to 100 calories per cup. Dump it into a plastic container, mix in the goodies, and spoon it down as you speed along the freeway. Totals: 365 calories, 49.7 g carbohydrates, 20.7 g protein, 9.2 g fat


	Yogurt	Granola	Flaxseed Oil	Wheat Germ
Calories	92	114	42	117
Carbohydrates (g)	13	22.6	0	14.1
Protein (g)	10	2.4	0	8.3
Fat (g)	0	1.5	4.1	3

Hot Cereal That’s Whey Cool
• 6 ounces Maypo (or other whole-grain cereal) • ¼ cup fat-free milk • 1 teaspoon flaxseed oil • 1 ounce seedless raisins • 1 scoop powdered whey protein, such as Designer Protein Chocolate Whey	Mix the Maypo with unsalted water and nuke it. Then mix the milk, flaxseed oil, raisins, and powdered protein into the cereal. The result: a great hot breakfast and only one lousy bowl to wash. Totals: 395 calories, 53.5 g carbohydrates, 27 g protein, 7.8 g fat


	Maypo	Milk	Flaxseed Oil	Raisins	Whey Protein
Calories	122	47	42	95	89
Carbohydrates (g)	22.6	6	0	22.4	2.5
Protein (g)	4.1	4.5	0	0.9	17.5
Fat (g)	1.7	0.3	4.1	0.1	1

Hot Cereal with Vanilla Whey
• 6 ounces Quaker Creamy Wheat Enriched Farina • ¼ cup fat-free milk • 1 teaspoon flaxseed oil • 1 cup unsweetened frozen blackberries • 1 scoop whey protein, such as Designer Protein French Vanilla Whey	Not a chocolate lover? Try this vanilla variation. Mix farina and unsalted water, and nuke ‘em in a bowl. Mix the milk, flaxseed oil, frozen blackberries, and vanilla whey into the cereal. Totals: 364 calories, 50.9 g carbohydrates, 24.9 g protein, 6.5 g fat


	Farina	Milk	Flaxseed Oil	Blackberries	Whey Protein
Calories	88	47	42	108	79
Carbohydrates (g)	19.2	6	0	23.7	2
Protein (g)	2.6	4.5	0	1.8	16
Fat (g)	0.1	0.3	4.7	0.6	0.8

Hot Cereal That’s Peachy Keen
• 4 ounces Wheatena • 1 cup fat-free milk • 1 teaspoon flaxseed oil • 1 ounce whole grain amaranth • 1 medium-size fresh peach	Mix Wheatena and unsalted water, then microwave. Add milk, flaxseed oil, amaranth, and the peach minus the pit. (We like crunchy, but not that crunchy) If you prefer, have the peach on the side. Totals: 358 calories, 55.1 carbohydrates, 16.1 g protein, 7.8 g fat


	Wheatena	Milk	Flaxseed Oil	Amaranth	Peach
Calories	68	93	42	108	47
Carbohydrates (g)	13.4	12	0	18.8	10.9
Protein (g)	2.3	9	0	4.1	0.7
Fat (g)	0.6	0.5	4.1	1.9	0.1

Bacon and Cold Cereal
• 6 slices light, lean Canadian-style bacon • 2 ounces plain shredded wheat • 1/2 cup fat-free milk	Cook the bacon in a pan. Serve it alongside the cereal and milk. Lean meats are okay once in a while, but don’t overdo it. Most bacon is so high in sodium and chemicals that it’s a wonder it doesn’t glow in the dark. Totals: 321 calories, 52 g carbohydrates, 28.5 g protein, 3.3 g fat


	Canadian-Style Bacon	Shredded Wheat	Milk
Calories	66	208	47
Carbohydrates (g)	0	46	6
Protein (g)	18	6	4.5
Fat (g)	3	0	0.3

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