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31 Nutritious Breakfast Recipes To Promote Month-Long Weight Loss

July 30, 2015 6 min read

This coming month, we challenge you to start your day in unique, flavourful and delicious ways! These 31 recipes will give you energy and won't bog you down. Forget greasy bacon and boring eggs! Say hello to salmon, fresh greens and guacamole to keep things interesting: Day One: French Toast With Strawberries 1 egg 2 Tbsp nonfat milk 2 slices whole-wheat bread 13 strawberries, sliced 1/2 tsp powdered sugar Whisk together egg and milk, and dip bread into mixture. Cook in nonstick pan until slightly browned. Top with berries and sugar. Day Two: Cherry Bomb 3/4 cup frozen cherries 1 kiwi, peeled and quartered 1/4 cup orange juice 1/2 cup coconut water 3/4 tsp agave nectar 3 ice cubes 1 scoop protein powder (optional) Blend ingredients! Day Three: Blueberry Peanut Butter Pancakes 1 frozen whole-wheat pancake 2 Tbsp omega-3-enriched peanut butter 1 Tbsp blueberry preserves or a handful of blueberries 1 Tbsp crushed walnuts Heat the pancake in a toaster or toaster oven. Spread on the peanut butter, then top with the preserves and walnuts. Day Four: Egg-White Frittata  2 egg whites 1 egg 1/2 cup chopped fresh spinach 1/2 cup chopped button mushrooms 1 oz feta cheese 1 tsp fresh cilantro 1 slice oat-bran bread Whisk together the egg and egg whites. In a skillet, cook mushrooms and spinach over medium heat until spinach is wilted. Reduce to low heat, and add eggs. Cover, and cook 3 minutes, until eggs are firm. Top with feta and cilantro. Day Five: Peanut Butter Fruit Wrap 1 whole-wheat tortilla (8") 2 Tbsp natural unsalted crunchy peanut butter 1/2 cup sliced strawberries 1 cup 1 percent milk Spread tortilla with peanut butter and add strawberries then roll up. Day Six: Berrylicious Smoothie 1 banana, cut into chunks 1/2 cup nonfat milk 1/4 cup frozen unsweetened blueberries 1/4 cup frozen unsweetened strawberries 1 tsp peanut butter 1/2 tsp honey In a blender, combine ingredients. Blend for 1 minute. Day Seven: Breakfast Burrito  2 egg whites 2 whole-wheat tortillas 1/4 cup fat-free cheese 1/4 cup rinsed canned beans (such as pinto beans or black beans) Salsa (to taste) Scramble the egg whites then load onto tortillas along with cheese and beans. Roll up, microwave for 30 seconds, and top with salsa. Day Eight: Sunrise Sandwich 1 egg Salt and black pepper, to taste 2 oz low-sodium smoked turkey breast 1 slice American, Cheddar, or pepper Jack cheese 1 thick slice tomato 1 whole-wheat English muffin, split and toasted 1 Tbsp guacamole or Wholly Guacamole Fry egg over medium and heat turkey topped with cheese in microwave for 45 seconds. Stack tomato, turkey, egg, and guacamole on a split English muffin, and top with spinach. Day Nine: Pomegranate Ricotta Toast 1/4 cup low-fat ricotta cheese 2 tsp honey 1 slice whole-wheat toast 1 navel orange 1 Tbsp pomegranate seeds 3/4 tsp nutmeg Mix ricotta with honey, and spread on toast. Top with remaining ingredients. Day Ten: Decadent Blueberry Crepes 1/2 cup whole-wheat flour 2 egg whites 2 tsp canola oil 1/2 cup low-fat buttermilk 1/4 tsp salt 1 Tbsp part-skim ricotta 1/4 cup blueberries 1 tsp slivered almonds Mix first five ingredients. Add half the batter to a skillet over medium-high heat, and swirl to coat. Cook 30 seconds, flip, and cook 20 seconds. Fill with ricotta and berries, roll up, and top with almonds. Day Eleven: Tropical Yogurt  6 oz Fage Total 0% Greek Yogurt 1/4 tsp coconut extract 6 pieces dried mango Mix coconut extract into yogurt, and sprinkle chopped mango on top. Day Twelve: Maple Barley with Walnuts 3/4 cup barley, cooked 1/2 cup nonfat milk 10 walnut halves 1/2 Tbsp maple syrup Combine and enjoy! Day Thirteen: Almond and Berry Pancakes 2 whole-wheat pancakes 1 Tbsp almond butter 1/4 cup each blackberries, blueberries, and raspberries Heat the pancake, then top with almond butter and berries. Day Fourteen: Grapefruit Parfait 8 oz yogurt 1 Tbsp wheat germ 1/2 tsp honey 1 tsp ground flaxseed 1 medium grapefruit Mix together wheat germ and ground flax seed. Alternate layers of grapefruit and yogurt. Top with honey and wheat germ. Day Fifteen: Pistachio Pudding  1/2 cup uncooked instant brown rice 3/4 cup nonfat milk 15 pistachios 1 tsp brown sugar 1/2 tsp cinnamon Cook rice in milk. Mix in pistachios, then top with sugar and cinnamon. Day Sixteen: Egg and Lox 3 egg whites 1 whole egg 2 oz lox and 1/4 cup chopped onion 1 whole-wheat English muffin 1 cup blackberries Scramble eggs with lox and onion. Serve on top of toasted English muffin with berries on the side. Day Seventeen: Pecan and Berry Oatmeal 1 packet oatmeal 1 cup skim milk 2 Tbsp chopped pecans 1/2 cup raspberries 1/2 cup blueberries Follow packet directions, and mix in pecans, raspberries, and blueberries. Day Eighteen: Feta Frittata 1 egg 1 egg white Cooking spray 1/4 cup chopped tomato 1/2 cup canned artichoke hearts, drained and chopped 1 tsp chopped shallot 3 Tbsp crumbled feta cheese 1 slice whole-grain bread, toasted Whisk together egg and egg white. In a skillet cook tomato, artichoke, and shallot for 2 minutes over medium heat. Reduce heat to low, and add eggs. Cover, and cook 3 minutes, until eggs are firm. Top with feta. Day Nineteen: Cherry Muesli 1/3 cup steel-cut oats 1/2 cup unsweetened almond milk 1 tsp ground cloves 2 tsp honey 2 Tbsp chopped dried tart cherries Soak oats in almond milk in the fridge overnight. In the morning, stir in remaining ingredients. Day Twenty: Tofu Scramble 1 tsp olive oil 4 oz soft tofu, crumbled 1/2 large red bell pepper, chopped 2/3 cup chopped baby Portobello mushrooms 1 cup chopped spinach 1 Arnold Sandwich Thins 100% Whole Wheat 1 oz part-skim mozzarella 1/2 tsp oregano Heat oil in a sauté pan, then add tofu and vegetables. Cook for 7 minutes. Serve on sandwich thin, and top with cheese and oregano. Day Twenty-One: Cottage Cheese and Grapefruit Combo 1 whole-wheat English muffin 1 hard-boiled egg, sliced 1 cup nonfat cottage cheese 1/2 medium grapefruit Toast English muffin and top each half with sliced egg. Serve cottage cheese with grapefruit wedges on top. Day Twenty-Two: Green Eggs and Ham  2 small tortillas 2 large egg whites, scrambled and cooked 1/4 cup arugula 3 oz lean deli ham 2 Tbsp crumbled feta Top each wrap with half the eggs, arugula, ham, and feta. Fold in half, and warm in a skillet. Day Twenty-Three: Ricotta Swirl 1 cup part-skim ricotta cheese 1 tsp honey 1/2 cup chopped papaya 1/2 tsp flaxseeds Stir ricotta with honey, then top with papaya and flaxseeds. Day Twenty-Four: Berry Muffin 1 Tbsp natural creamy peanut butter 1 English muffin 1 Tbsp dried chia seeds 1/2 tsp ground cinnamon 1/4 cup sliced strawberries Spread peanut butter on sliced muffin, and top with seeds, cinnamon, and berries. Day Twenty-Five: Eggsadilla 1 whole egg plus 1 egg white 2 Tbsp chopped green pepper 2 Tbsp chopped red onion 1 8-inch whole-wheat tortilla 1 oz Monterey Jack cheese, shredded 2 Tbsp chunky salsa Scramble eggs with pepper and onion, and fold into tortilla with cheese and salsa. Day Twenty-Six: Sweet Tooth Toast 2 Tbsps ricotta cheese 2 slices toasted bread 1 cup sliced mango Spread cheese on toast, and top with mango. Day Twenty-Seven: Choco-cherry Waffles 1 Tbsp chocolate almond butter 2 frozen waffles 1 cup pitted fresh cherries Spread chocolate almond butter on waffles, and top with cherries. Day Twenty-Eight: Sausage and Home Fries 3 links breakfast sausage 1 cooked sweet potato, cubed 1 1/2 cup chopped kale 2 tsp olive oil 1/4 tsp crushed red pepper flakes Heat chicken sausage. In a pan, sauté sweet potato and kale in olive oil until soft, sprinkling in red pepper flakes. Day Twenty-Nine: Classic English Muffin 3 oz ham 1/2 cup raw kale, leaves torn, stems removed 2 Tbsp shredded low-fat cheddar cheese 1 whole-wheat English muffin 1 tsp olive oil Layer ham, kale, and cheese on muffin halves. Drizzle with olive oil, and sprinkle chili powder. Toast muffin halves side by side in a 375°F oven for 10 minutes. Day Thirty: Greenz and Eggz with Sriracha  1 Tbsp olive oil 1 cup sliced mushrooms 2 cups spinach 1 egg 1 Tbsp Sriracha sauce Add half the olive oil to a heated skillet, sauté mushrooms and spinach, and remove to a plate. Add remaining olive oil to the skillet. Crack egg into the pan, and cook sunny-side up. Add egg to vegetables. Drizzle with Sriracha sauce. Day Thirty-One: Smoked Salmon Toast 1 slice whole-wheat bread, toasted 1 1/2 Tbsp cream cheese 2 oz smoked salmon 1 thick slice red onion 1 Tbsp chives Spread cream cheese on toast, and top with salmon, onion, and chives. Try these 31 recipes to make your mornings more savoury! Share your own breakfast recipes with us! Source: Women's Health    

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