Did you know that skipping breakfast may actually cause you to gain weight and have less energy?

When you starve yourself, especially at breakfast, you tend to consume more than usual next time you eat. You also tend to choose higher calorie/fattier foods to help fill you up.  Also, skipping meals, especially breakfast, slows your metabolism. Your energy is decreased therefore you burn fewer calories.

Let’s “break the fast” with some healthy, filling and energy boosting breakfast ideas.

Here’s a 7-day SAMPLE plan to kick start your week, lose weight AND boost your metabolism!


Steel-cut oatmeal, add 2 tablespoons of fruit or nuts

*Oatmeal is filling, loaded with fiber and omega-3s and helps lower cholesterol!!


Greek non-fat yogurt and fruit

*Here’s a quick, portable, and very nutritious (protein and calcium) option.


Medium banana and peanut or almond butter.

*Bananas are a naturally sweetened fruit loaded with potassium, which helps lower blood pressure. The peanut or almond butter adds necessary protein and has monounsaturated fat … that’s the good kind!!


Breakfast smoothie … this one is tricky. You want to have something that has protein, not a lot of carbohydrates, full of fiber and tastes good.

Banana-Strawberry Smoothie

6 strawberries, frozen
1 banana, frozen
1 tbsp. skim milk powder
1 1/4 cup water
1 heaping tbsp. high- quality protein powder (optional)
1 tsp. flax oil (optional)


*Fast food choices … but only if you have to …

Starbucks: Protein Artisan Cheese plate – hard-boiled egg, cheddar and apple slices, multigrain muesli bread, grapes, and honey peanut butter spread

Subway: Western Egg White and Cheese Melt: egg whites, Black Forest ham, green peppers, American and Monterey Jack cheeses, and red onion stacked on an English muffin. You can add a side of apples.

Look for something that has multigrain, whole wheat bread/muffin/tortilla, lean protein ham or eggs, whole fruit and veggies.


EGGS!  Yes, I said EGGS!  Research has shown that the cholesterol in eggs has less impact on blood cholesterol that originally thought. So go ahead and make a couple.  (Egg Beaters makes a great substitute). Make an omelet or scramble with veggies and lean turkey bacon or sausage.



Breakfast burrito! OLE!!!

Scramble an egg or two with some veggies, add lean turkey bacon or sausage and sprinkle just a small amount of low-fat cheese.  Use a small whole-wheat tortilla and a tablespoon of salsa.

Your burrito is packed with protein, whole grains, veggies and lots of yumminess!!!

Author: Peak Physique

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