Breakfast - The Most Important Meal of the Day!
Monday, May 17, 2010
Not being a regular breakfast eater before being "sparked" this was my most immediate challenge with regard to healthful eating. An additional challenge was making breakfast "work" in conjunction to working full time outside of the house. (Not to mention the fact that neither I nor my stomach are ready to contemplate eating at 6:00 a.m.!)
With a bit of creative thinking, with an eye towards variety, high fiber, and flavor, I have been able to come up with a few things that work for me for "brown bagging" breakfast to work. (As my work location has a cafeteria, when I elect eggs for breakfast, I order the egg from them. Otherwise, it is feasible to prep the eggs at home and then warm them up in a microwave for a few seconds.) I "assemble" my meals at the office and it usually takes just a few minutes (five or less) to pull everything together.
These may be of use to those of you just starting out and may provide some variety/options for those of you well entrenched in healthful eating habits. (Note: As my eating challenges occur in the late afternoon through the evening, I choose to keep my breakfast intake in the 300 calories or less level. I also eat three meals a day and two to three snacks to minimize hunger highs and lows. You may elect to supplement these ideas with yogurt, fruit, or additional meal items depending on your eating habits/needs.)
Here are some breakfasts that I use on a regular basis...especially for work:
2 Slices Nature's Own Double Fiber Bread
1 Hard Fried Egg Large size
1 Wedge Laughing Cow Cheese (Lite) - Flavor your choice Sprinkle of Mrs. Dash's Chipotle Seasoning
Variations could be egg substitute or egg whites Different/Added flavor options:
Roasted Peppers (bottled type)
1 oz No Fat Feta Cheese
1 oz Crumbled Goat Cheese
EGG "ROLL UP"
1 High Fiber/Low Calorie Tortilla (The one I use has 12 grams fiber and 71 Calories)
1 Egg (large) made like an omlette
1 Wedge Laughing Cow Cheese (Lite)
In a one cup container:
1 sliced scallion
2 Small sweet peppers julienned
1 handful of fresh spinach
1 tsp olive oil drizzled over top
Spread the Laughing Cow onto tortilla
Place egg "omlette" on tortilla
Sprinkle with Mrs. Dash's Chipolte Seasoning Microwave veggies for 1 minute (Maximum) Place veggies in a line down center of tortilla Fold left side up then roll tortilla into a roll up
Veggies and cheeses can be changed as well as the Salt-free seasoning
Kashi Lean (Original as it has less sugar/calories)
1 Cup/140 grams Frozen Raspberries
1/2 Cup Silk Almond Milk (You can use 1 Cup, but I like it less "soupy"
1 Truvia or other calorie-free sweetner
In a 2 cup container place frozen raspberries and sweetner (you can also put almond milk in this container as well if you like) In ziplock bag put the cereal In 4 oz container put the almond milk
At work, combine the ingredients (the raspberries will have defrosted by then and with the sweetner, a "syrup" will have developed) and enjoy!
Nice high fiber meal that staves off hunger nicely!
I am a "texture" person (not so much as in "having" as much as "the kind of" texture) and oatmeal doesn't "do it" for me unless it is made fresh, from scratch so it is not a "take to work" meal for me. However, I have always preferred cream of wheat over oatmeal and have "discovered" Cream of Wheat "Healthy Grain" which is an instant hot cereal.
In two cup container:
1 pkg of Cream of Wheat Healthy Grain
In one cup container (may need a bit bigger when using frozen raspberries):
1 Cup/140 g Frozen Raspberries
1 pkt Truvia (or other no calorie sweetner At work add water as directed on package to cream of wheat and heat 1 minute in microwave Add raspberries and juice (turns everything purple) and mix If you like more moisture add 2 - 4 oz of Silk Almond Milk
DECADENT FRESH FRUIT SALAD
1 Kiwi (peeled, quartered, each quarter cut into three pieces)
1/2 Cup Mango cut into bite sized pieces (I buy pre-cut in "bulk" at Cosco)
4 Large Strawberries (quartered)
1/3 Cup blue berries
2 TBS "Zero" Greek Yogurt
1 pkt Truvia
This gives the fresh fruit a rich, creamy texture and flavor.
For extra fiber you can sprinkle ground flax seed into the mixture Fruit can be varied based upon preference/season.
I am a BIG fan of the "Fit and Fresh" containers featured on SparkPeople. I just purchased the "Salad Shaker" at my local Publix Grocery Store. It has a 4 cup container, an inner tray with a dressing dispenser, and the removable ice pack. I use the two cup containers with ice packs for my packed breakfasts and lunches during the week as well.
There is some prep time associated with each of these ideas, but I do that in the evenings before I go to bed and then I just have to pull the cold stuff out of the refrigerator, snap in the ice packs, and add to the cooler bag with the non-refrigerated items. Relatively mindless requirement for the morning as it takes a bit of time for me to wake up!