We've heard it over and over again – breakfast is the most important meal of the day. Well, there is a reason why this phrase is repeated over and over again – it's true! In the morning your energy stores are depleted by as much as 80 per cent from the night before. Without food, your body begins to conserve energy and burn fewer calories, which affects your metabolism. Perhaps this is why, in one study, breakfast skippers were nearly five times more likely to be obese than those who actually ate a healthy breakfast. If you start your morning off right with a healthy breakfast you are less likely to have cravings and binge eat during the day. So read below to find out some of the best, energy packed foods you can make when you wake up tomorrow morning.
1. Whole Wheat Pancakes
Surprisingly, pancakes are allowed at breakfast, as long as you use whole wheat flour and omega-3 enriched eggs, which make them much healthier. You can even add in some cinnamon and flaxseed to sweeten up your recipe if you'd like. All you have to do is combine 1 cup of white whole wheat flour or whole wheat pastry flour, 6 Tbsp buttermilk powder, 1/4 cup ground flaxseed, 1 tsp baking powder, 1 tsp baking soda, 1/2 tsp ground cinnamon, pinch of salt, 1 omega-3-enriched egg, 1 1/2 cups water and 2 Tbsp canola oil. Whisk the ingredients together and cook for 1 to 2 minutes. 87 calories per serving.
2. Ginger-Mango Smoothie
This is a quick and easy solution if you're feeling rushed in the morning. All you need is a cup of low-fat vanilla yogurt, 1 cup chopped mango, 4 ounces of soft tofu, 2 Tbsp of ground flaxseed, 1 tsp of finely chopped crystallized ginger, 1 tsp flaxseed oil and a pinch of cardamom. Combine in a blender and puree until smooth. 239 calories per serving.
3. Cream of Wheat with Maple Walnuts and Cranberries
When you make this meal with calcium-rich fat-free milk and add in walnuts and flaxseed it becomes much more filling. All you need for this delicious recipe is 1/2 cup fat-free evaporated milk, 2 Tbsp whole grain cream of wheat cereal (or oatmeal if you wish), 1 Tbsp ground flaxseed, 1/2 tsp vanilla extract, 1 Tbsp chopped walnuts, 1 tsp maple syrup and 1 Tbsp dried cranberries. Combine the milk and cereal in a bowl and microwave until thickened. Stir in the flaxseed and vanilla extract. Put in a cereal bowl and set aside. Microwave the walnuts with syrup drizzled on top until they sizzle. Pour on top of the cereal and top with cranberries. About 297 calories per serving.
4. Open-Faced Broiled Egg, Spinach, Tomato Sandwich
This is loaded with vitamins, antioxidants and protein for a meal that will keep you satisfied all morning. Just toast a half whole wheat english muffin in the toaster and top with spinach and a slice of tomato. Lay on a hard-boiled egg and about 1 Tbsp omega-3-enriched mayonnaise. You could add in some tuna if you wish. About 213 calories per serving.
5. Peanut Butter and Jelly Pancake
Who says peanut butter and jelly has to be for lunch? It is also a great way to have your pancakes in the morning. All you need is one frozen whole wheat pancake that you toast in the toaster. Then combine 1 tsp of honey and 1/4 tsp of cornstarch in a bowl and stir. Add in 1/4 cup fresh blueberries and microwave on high for about 90 seconds or until the sauce is bubbling. Spread 2 Tbsp of omega-3-enriched peanut butter on the pancake and top with the blueberry mixture. 326 calories per serving.
6. Coconut Rice Pudding with Fruit
Who says you can't have rice for breakfast? This is a great meal to kick-start your day when it's served with fat-free milk. All you have to do is mix 1/4 cup of instant brown rice with 3/4 cup of water and microwave for about 8 minutes. Let it sit for 5 minutes so the rice softens and then stir in 2 Tbsp of nonfat dry milk, 1 tsp honey and 1/8 tsp coconut extract. Top with 1/2 cup of raspberries or strawberries and start eating. 170 calories per serving.
7. French Toast
To make this breakfast a healthy choice make sure you use whole grain bread, fat-free milk and trans-fat-free margarine. To cook, simply beat an egg with 1/4 cup fat-free milk and 1/2 tsp cinnamon. Warm 1 tsp canola oil and 1 tsp trans-free canola margarine in a pan. Dip your bread into the egg mix and brown in the pan. Top with syrup. 352 calories per serving.
8. Salmon Bagel
All you need for this yummy breakfast is 1/2 whole grain bagel, 2 Tbsp low-fat cream cheese and 2 oz canned salmon (drained). You could also use smoked salmon if you wish. Mix the cream cheese and salmon and spread the mixture on top of your bagel. Quick and easy and only about 249 calories per serving.
9. Yogurt Parfait
Yogurt doesn't have to be plain and boring for your morning meal. For this breakfast treat simply stir 2 Tbsp dried fruit with 2 Tbsp flaxseed and 2 Tbsp unsalted raw almonds, walnuts or pecans into 1 cup of low-fat plain yogurt. Top with a sprinkle of cinnamon or sugar. 387 calories per serving.
10. Chinese Egg Pancakes
This is a great way to make sure you get a good, healthy serving of vegetables in the morning. Just heat a skillet and add in 2 cups of thinly sliced brussels sprouts, 3/4 cup sliced scallions, 3/4 cup of shredded carrots and 1/4 tsp of salt. Cook over medium heat for about 10 minutes. In a separate bowl, beat together 4 omega-3-enriched egg whites, 1 Tbsp grated fresh ginger, 2 Tbsp water and 6 tsp ground flaxseed. Put one-quarter of the egg mixture into a pan and cook for 20 to 30 seconds or until the edges start to set. Lift the edges with a spatula and sprinkle on 1 1/2 teaspoons flaxseed and 1/2 cup of the vegetable mixture. Cook for about 30 seconds and then slide the pancake onto a plate. Do the same for your remaining three eggs. 135 calories per serving.