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When I meet with a new client that is trying to lose weight, one of the first things I will change is their breakfast. One of the most effective ways to help my clients lose weight and improve their health is to stabilize their blood sugar through a better breakfast.

Why Toast, Pancakes or Cereal is an Unhealthy Breakfast

blood-sugar-spikes-breakfast
Starting the day with a high-carbohydrate breakfast will elevate blood sugar, which comes with a corresponding dip in blood sugar soon after. During this dip in blood sugar, people will often feel fatigued and crave more carbohydrates for another energy boost – resulting in another peak. This cycle repeats throughout the day and can inhibit your ability to mobilize fats from storage and burn them as a fuel. [1]

Fat stores are some of the most desired targets for weight loss. Inhibiting our ability to effectively burn fat as a fuel is not a desirable weight loss strategy. Starting your day off with a breakfast that will not spike your blood sugar is a simple step towards a more stable blood sugar for the rest of the day and encourages weight loss. [1]

Here are some great and simple recipes to help you start your day with a protein-based, nutritious, fiber-rich breakfast.

Healthy Breakfast Recipes

Green Smoothie

This is a simple recipe packed with loads of nutrients to keep you feeling full and energized throughout your morning.

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Time: 2 minutes
Serves: 1 big helping

Ingredients

  • 1/2 cup of frozen organic berries

  • 2 large handfuls of baby spinach

  • 1 scoop of whey protein powder

  • ½ cup of low-fat plain Kefir

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  • 1 tablespoon of chia seeds

  • Iced green tea

Directions

  1. Put all ingredients in a blender. Then, mix and enjoy.

  2. If the mix is too thick, add a little green tea to thin it out.

Egg Scrambles

These easy egg combinations are a great way to utilize leftover vegetables.

Time: 5 minutes
Serves: 1

Chopped Kale Scramble

Ingredients

  • 2 whole eggs

  • 2 cups of chopped kale

  • 3-4 grape tomatoes sliced in half

  • 2 teaspoons of extra virgin olive oil

Directions

  1. Sautee kale and tomato with olive oil until the kale is nicely wilted.

  2. Pour egg mixture into the pan and scramble together.

  3. Salt and pepper to taste.

Spinach and Feta Scramble

Ingredients

  • 2 whole eggs

  • 2 cups of baby spinach

  • 2 tablespoons of feta cheese

  • 2 teaspoons of extra virgin olive oil

Directions

  1. Sautee Spinach in extra virgin olive oil until it is nicely wilted.

  2. Pour egg mixture into the pan and scramble together.

  3. Top with feta cheese.

  4. Salt and pepper to taste.

Asparagus and Scallion Scramble

Ingredients

  • 2 whole eggs

  • 2 cups of frozen asparagus spears diced into bite sized pieces

  • 1 scallion diced

  • 2 teaspoon of extra virgin olive oil

Directions

  1. Saute asparagus in olive oil.

  2. Add scallion and egg mixture to the pan and scramble together.

  3. Salt and pepper to taste.

Eggs with Scallion and Avocado

Ingredients

  • 2 whole eggs

  • 1 scallion diced

  • 2 teaspoons of extra virgin olive oil

  • ¼ avocado diced

Directions

  1. Add eggs and scallion to a pan and scramble together.

  2. Top with diced avocado.

Broccoli Egg Bake

Time: 40-50 minutes
Serves: 4

This recipe is a great, warm dish that can be made in advance and reheated in individual portions in the morning.

Ingredients

  • 1 bag of frozen organic broccoli

  • 8 eggs

  • 4 egg whites

  • 1 ½ cups of organic, 2% milk fat cottage cheese

Directions

  1. Preheat oven to 350 degrees Fahrenheit.

  2. Microwave broccoli for 4 minutes and drain excess water.

  3. Scramble eggs together with the cottage cheese.

  4. Spread broccoli evenly in a 9×13 greased baking pan.

  5. Pour egg mixture over and bake until set and edges are golden. Approximately 30-40 minutes.

  6. Let it set for 10 minutes then. Cut into 8 even pieces.

Starting your day with a protein-packed breakfast is a simple and tasty way to set your metabolism up to burn more fat during the day. Losing some unwanted weight can be as easy as changing your breakfast. Enjoy!

This article was republished with permission from fitnessrepublic.com.

Source:

[1] Diabetes Action: Research and Education Foundation – Food and Diet. (n.d.). Retrieved from http://www.diabetesaction.org/site/PageServer?pagename=tip_food_diet

 

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