Good Breakfasts in 15 Seconds

You know the reasons why you should eat it, ever since you read why you should eat breakfast on June 29th.  Here’s how to choose a healthy morning meal in a matter of seconds.

The Ideal Meal

Although the norm is to think of breakfast in terms of carbohydrates (bagels, cereal, toast, fruit or fruit juice), those items don’t include other important nutrients.  If you are only eating carbohydrates in the morning, try to include a protein, fiber, and a whole fruit to get an extra energy boost.  Eating those nutrients will also give your body some slower burning fuel to run on.

How Much Protein?

You want to get in at least 20-30 grams of protein every morning.  This will allow the body to keep satiated and preserve any lean muscle masses accrued during exercise.  You want your cereal or bread source to have at least five or more grams of fiber in one serving, at least four or more grams of protein and 12 or fewer grams of sugar per serving.  Lots of cereals fit this category– especially the Kashi ones we offer here, such as Heart to Heart, GoLean and GoLean Crunch.

Here are some examples of meals that include at least 20 grams of protein each:

• Two slices of whole wheat toast with two tablespoons of peanut or almond butter, one banana, one cup of yogurt, and one cup of milk or soy milk.

• One cup of Greek Fage yogurt with a quarter-cup of almonds, a quarter-cup of oats or granola, and a half-cup of fresh berries.

• A two-egg omelet with one ounce of cheese and one ounce of chopped turkey wrapped in a medium-sized whole grain tortilla or mini whole wheat bagel.

• A smoothie made of one cup of Greek or Lite yogurt, a half-cup of berries, and a half-cup of juice, along with a mini whole wheat bagel topped with a slice of cheese, cottage cheese or peanut butter.

In 15 Seconds?

For yogurt with granola, flax-seed meal and berries…

3-seconds: Throw some berries at the bottom of a bowl

3-seconds: Toss in one cup Fage yogurt

3-seconds: Rip open already washed and sliced berries to throw in

3-seconds: Sprinkle on some Kashi GoLean Crunch and flax-seed meal

3-seconds: Mix it all together

For egg-salad with sliced peppers & scallions on whole wheat bread and 1 cup 100% orange juice…

3-seconds: Open refrigerator and grab the already hard-boiled eggs

6-seconds: Chop them in the plastic container with 1 tablespoon of mayo and 1 tablespoon of olive oil

3-seconds: Toss in Nadia’s sliced peppers & scallions from refrigerator and grab a Tropicana carton

3-seconds: Serve with whole wheat bread

For cereal and milk with banana and coffee with milk …

3-seconds: Start up the coffee or tea K-cup

6-seconds: Pour in 3/4 cup Raisin Bran cereal and slice a banana

3-seconds: Pour 1% or skim milk

3-seconds: Pour milk into coffee or tea and get outta there


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