BLOG NUTRITION, FOOD, WEIGHT, HEALTH
March 5, 2013
A Better Breakfast Menu
Let's face it- breakfast can be tough. With all the hype around your family's dinner menu, it is easy to push breakfast to the side and stick with the same ol' routine. Don't get me wrong- having a breakfast routine is fantastic. But when it comes to a healthy menu and great nutrition, variety is equally as important.
Your first goal with breakfast: is to make sure you have a little protein, carb and fat. What we know: your 20/20 High Protein dry powder shake, 1/2 cup berries and 1 tbsp. peanut butter gives you a great balance of these nutrients. So let's keep that balance (protein, carb, fat) and rotate in a few new foods.
Your current 20/20 shake breakfast (above)=
320 calories, 8g fat, 33g carb, 27g protein.
In other words, 2 servings fat, 2 servings carbohydrate and 4 oz. protein.
There is our goal! Now what to use? And how much?
One healthy fat would be...
5 walnuts, 6 almonds, 1 tbsp. sunflower seeds, 10 peanuts
1/8 avocado, 10 olives (check the label, this can vary. Your goal is 5g fat)
1 tsp. olive, canola or peanut oil
Other healthy carb options...
- 1/2 cup or tennis-ball sized fruit
- 1 cup low-fat or non-fat milk or soy milk
- 100 calories from whole-grains
- 1/2 cup beans
Healthy proteins include...
- Eggs/egg whites, 1/4 cup or 2 egg whites is 1 serving
- Cottage cheese, 1/4 cup
- Greek or Icelandic yogurt, ~1/4 cup
- Low-fat (where the fat content is < protein content) cheese, 1/4 cup shredded or 1 oz.
- Lean ground chicken or turkey, 1 oz. is 1 serving
- Vegetarian sausage, 7 g protein is 1 serving
Now let's put some ideas together:
1. Oats & Eggs
1/3 cup dry steel-cut oats mixed with cinnamon, 1 tbsp. peanut butter, 1/2 cup blueberries and side of 1 cup cooked liquid egg whites
2. Yogurt Parfait
1 cup plain non-fat Greek or Icelandic yogurt with 10 walnut halves, sliced 1/2 of a banana and 1/2 cup raspberries
3. Breakfast Sandwich
100 calorie whole-grain bread filled (such as Oroweat brand Sandwich Thins) with 1 vegetarian breakfast sausage (such as Morningstar Farms or 365 brand), 2 egg whites cooked, 1 oz. low-fat cheddar cheese (such as Cabot brand) and a side of 1 satsuma orange
4. Mexican Wrap
100 calorie whole-grain tortilla filled with 1/2 cup black beans, 1/2 cup liquid egg whites scrambled, 1/4 cup part-skim mozzarella cheese and 2 tbsp. salsa
5. Protein Smoothie
1 cup 1% low-fat milk blended with 1/2 cup frozen berries, 1/8 avocado and 3/4 cup non-fat cottage cheese until smooth
Now there are many ways to change up those 5 ideas to create a great new breakfast menu to suit your likes/dislikes and nutritional needs. Some can even be made the night before!
But keep in mind that the great balance that your 20/20 breakfast shake option is there for a reason. It helps you feel full, energetic and satisfied through the morning.
You may also purchase these shakes online here.
Try out a few new ideas like those above using your balanced breakfast template (2 servings healthy fat, 2 servings carbohydrate and 4 oz. lean protein), and keep feeling great all morning long! Enjoy!