Power Breakfasts

So you may have noticed by now, this week’s theme is protein.  No, I’m not talking about an Atkins-style protein diet.  I am talking about a balanced eating plan that includes lean protein.  If you’re exercising and trying to lose weight this is particularly important because the goal is to lose fat not muscle.  And we need to feed our muscles with every meal and snack — this includes lean protein.  Some of my clients need the most help trying to figure out how to make this work at breakfast.  How do you include lean protein each morning for example, if you don’t have time to cook?


One of my favorite products is non-fat Greek-Style yogurt.  It’s ultra creamy, higher in protein than regular yogurt, and it’s hard to believe that it’s non-fat — it’s that good.  There are several brands out there so it should be easy to find.  One cup of nonfat Greek-style plain yogurt has 100 calories and 20 grams of protein so this is a great addition to your breakfast menu.  Here are some healthy breakfast ideas with good quality protein:

Greek-style Yogurt Parfait with low fat granola and fresh berries

Smoothie with Greek-Style yogurt, 1/2 of a frozen banana, berries and fat free milk — add some ground flax seed or flax seed oil to kick up the Omega-3s  (more on fabulous Omegas in an upcoming post!)

Breakfast Sandwich
– I developed this recipe for a breakfast sandwich with the inspiration of one I had tasted at my favorite coffee retailer.  For the same number of calories as their Reduced Fat Breakfast Sandwich, which has 350 calories, this breakfast includes the sandwich PLUS a cup of nonfat milk and a 1/2 cup of fresh blueberries. The entire meal has 350 calories, 30 grams of protein and 1/2 the days requirement for calcium (there’s also a slice of reduced fat cheese on the sandwich — yum!)  Here is the recipe , though I actually prefer to use fresh egg whites instead of the Egg Beaters.  I also used Thomas’ Light Whole Grain English muffin which has 8 grams of fiber.

© Cheryl Forberg 2016