Eggless Breakfast Ideas

Eggs are the best source of protein food at breakfast! As I have mentioned in one of my previous posts, it is important to have a combination of protein and carbohydrates at every meal. Click here to read the post on a balanced breakfast.

For those picky eaters, like my cousin, I put together a list of breakfast foods (other than the typical cereal) that do not contain egg.

Calories ranging from 250-330 kcals

  1. Breakfast wrap: 1 Whole grain tortilla with ½ cup black beans, 2 Tbsp Ragu Sauce/Salsa, and 1 Tb fat-free shredded cheeseBlack Bean Burrito
  2.  Grilled cheese sandwich: 2 slices of whole grain bread and 2 slices of your favorite fat-free cheese with a cup of skim milk
  3.  Cereal in yogurt: 1 cup of cheerios with 1 fat-free Greek Yogurt (approx 5.3 oz)
  4. Waffle sandwich: 2 whole wheat waffles with 1 Tbsp of peanut butter and 1 tbsp of jelly. (Bonus tip: Try a chocolate chip waffle sandwich with ricotta)
  5.  waffle PB&JEnglish Muffin with Ricotta Cheese: 1 Whole grain muffin with 2 Tbsp of Ricotta Cheese, 1 Tbsp of Jelly with a cup of skim milk

Ricotta Cheese Muffin2

 

 

 

 

 

Quick on the Go Options:

  1. Breakfast bars: Nature Valley protein bars (10 g Protein) with 1 cup of skim milk
  2. Smoothie (made the night before): Find the recipe here!
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Eat Your Way to a Better Holiday: 10 Tips

By Karen Sechowski, RD

Karen Sechowski is a registered dietitian in the Greater Chicago area whose passion is prevention through education. She attended Indiana University in Bloomington, IN, where she received her Bachelor of Science degree in Applied Health Science. She completed her dietetic internship at Prairie View A&M University in the Houston area. 

Maybe you’ve worked hard all year to be healthy. Maybe you haven’t but you still don’t want to gain too much weight this holiday season. Whatever your situation is, it is possible to have fun and be healthy during the holidays because, let’s face it, you will have to face the New Year once all of the festivities are over and done. Follow these ten tips to keep your holidays bright and light:

  1. Don’t skip meals, especially breakfast. It is a common misconception that skipping meals helps you lose weight, but all it really does is slow down your metabolism and make your body hold onto whatever nutrients you do have because it thinks you are starving. Eat three regular-sized meals or six small meals to keep your metabolism going.
  2. Stay hydrated. Keep a water bottle with you at all times so you don’t mistake your thirst for hunger and indulge when you don’t really need to eat.
  3. Remain physically active. The minimum recommended guideline for adults calls for 150 minutes of physical activity per week. During the holidays, it is even more important to keep up with your exercise because of the increased calorie intake.
  4. Choose smaller plates. Literally. The more reasonably sized (smaller) the plate is, the less food you will eat. Studies have shown that adults will mindlessly pile more on their plates if the plate is bigger than they would if the plate were smaller. They were satisfied with the amount on the small plate but asked for more when given the same amount on a big plate.
  5. Choose reduced-fat cheese from the cheese plate. Any cheese from skim or part-skim milk is going to be lower in fat. Mozzarella cheese is a good example of a cheese that is naturally lower in fat.Limburger cheese
  6. Make your dips with Greek yogurt instead of sour cream.  Greek yogurt is lower in calories and provides a good dose of protein.
  7. Get cooking. Cooking at home can save hundreds of calories because you can control the portion size and what goes into the food.
  8. Eat slowly. Your brain needs about 20 minutes to receive the trigger from the stomach saying it’s full.
  9. Be conscious of your nibbling. It’s hard to resist the extra goodies laying around the house, but those extra calories add up over time.
  10. Everything in moderation. It’s okay to enjoy your favorite food, even if it is high in fat and calories. It is, after all, the holidays. But enjoy one small serving, and jump back on the healthy bandwagon.

Breakfast: important meal!

Have a balanced breakfast that consists of carbohydrates and protein!

  1. Carbohydrates: choose “complex” carbs that will provide soluble fiber. It will slow stomach emptying and help you feel fuller longer. Good sources are oatmeal, whole wheat bread, brown rice, apples, and kidney beans
  2. Protein: good lean sources of protein are chicken, turkey, fish, eggs, milk, yogurt, beans, and lentils

Breakfast ideas: less than 360 calories 

1) 1 large egg cooked in minimum oil with chopped tomatoes and green peppers, 2 slices of whole wheat toast, and 1 cup of skim milk or 100% fruit juice
2) 1 large egg (cooked in minimum oil) wrapped in a 6 in. whole wheat tortilla with 2 Tbsp of salsa, 1/2 cup of skim milk with Cheerios
3) 1/2 cup of oat meal with 1 cup of skim milk and 1 medium apple
4) 2 whole grain waffles with 1 tbsp nut butter (ex. peanut butter) and 1 cup of skim milk
5) 1 hard-boiled eggs with 1 tbsp of nut butter, 1 slice of toast and 1 cup of skim milk
6) 1 slice of whole wheat toast with 1 tbsp nut butter, 1 cup of skim milk and 1 serving of fruit

Our body’s response to fasting

Let’s use our laptops as an example to understand how our bodies process what we eat for suhoor and, through it, we can understand how important eating suhoor is for our bodies while we fast. When our laptops are connected to an outlet, it has an instant source of energy. When the laptop batteries are charged, we can use our laptops for the next few hours. 

Dates-1

Similarly, the glucose we consume at suhoor is the instant and main source of energy for our body. Carbohydrates (ex. bread and fruit) are broken down into glucose  and used as energy as well as stored for later use. When glucose stores are full, excess glucose will be converted to fat and stored away (that is why it is important to limit the carbs at each meal so they don’t get converted into excess fat). Excess fat and protein in our meal are also stored until needed for energy.

During fasting: The body will use stored glucose to slowly release glucose for energy into the body in the next 12 hours. Some fat and protein is also used for energy but it is mostly glucose. When glucose stores are empty, our body mostly uses fat.

Now that we understand the physiological response of our body to the food we eat -> realize that you want to eat enough carbs to provide our body and brain with sufficient energy but not too much as we want to tap into our fat reserves and use some fat for energy. That is why it is important to eat a balanced meal!

Nutritious Suhoor

No matter how sleepy you are, don’t skip suhoor (morning meal consumed in Ramadan). Eating breakfast will sustain you enough to be able to perform daily activities without feeling lethargic, having headaches, or feeling irritable. Eat a balanced suhoor that includes a variety of food groups, such as complex carbohydrates (ex. whole wheat), protein (ex. egg), and dairy (ex. milk).

Suhoor 1

Here are some breakfast ideas: each meal is less than 360 calories

1) 1 large egg cooked in minimum oil with chopped tomatoes and green peppers, 2 slices of whole wheat toast, and 1 cup of skim milk or 100% fruit juice
2) 1 large egg (cooked in minimum oil) wrapped in a 6 in. whole wheat tortilla with 2 Tbsp of salsa, 1/2 cup of skim milk with Cheerios
3) 1/2 cup of oat meal with 1 cup of skim milk and 1 medium apple
4) 2 whole grain waffles with 1 tbsp nut butter (ex. peanut butter) and 1 cup of skim milk
5) 1 hard-boiled eggs with 1 tbsp of nut butter, 1 slice of toast and 1 cup of skim milk
6) 1 slice of whole wheat toast with 1 tbsp nut butter, 1 cup of skim milk and 1 serving of fruit

I love smoothies and I will definitely be making smoothies at suhoor for my family! It will provide calcium, Vitamin C, Vitamin E, Potassium, and some monounsaturated fats (healthy fats)!

Strawberrry Smoothie

Blend together 1 cup of frozen strawberries, ½ medium banana, 1 cup of skim milk, ½ cup plain non-fat or low-fat yogurt, and 1 tbsp of almonds. Alternatively, you can try it with any of your favorite fruits!

For parents with picky eaters: if you have children who refuse to eat anything else besides cereal, try this smoothie. You can even make it the night before!

Also, try my breakfast smoothie recipe (about 280 calories per serving)! Don’t make this the night before as it will get too thick by suhoor time.

Believe me when I tell you…

Believe me when I tell you that you can’t even taste the oatmeal in the smoothie. Before you say “It has oatmeal in it, I am never trying this,” think about the worst that can happen? If you don’t like it, you can make your younger sibling drink it! I did this to my older brother: he thought he was drinking just a simple banana strawberry smoothie that I normally make — he had no idea there was oatmeal in it. He liked it!

Here is what you need for the breakfast smoothie:

1 Tbsp Quaker Oats 100% Natural Whole Grain Oatmeal

oatmeal

¼ cup 2% milk

Ice (approximately ½ cup)

1 small banana

4 fresh medium strawberries

1 Tbsp almonds, sliced

1 Tbsp honey

Put the oatmeal in the milk and heat in the microwave for 45 seconds. Pour it in the blender and add the remaining ingredients.

  • Most of the fat is monounsaturated fat – the healthy fat
  • BkfstSmothieNutritionUse skim milk to reduce the fat even more
  • Increase the almonds to add more protein
  • Frozen fruit works just as great and you might not need to add ice
  • Increase the oatmeal to increase fiber intake

Enjoy!