Eve's Health & Fitness

DOB: October 27 CURRENT RESIDENCE: North Eastern Oklahoma OCCUPATION: Certified Group Fitness Instructor HEIGHT:5'1"; WEIGHT:105 lbs.; BF%:14.3% bodyfat FAVORITE BODY PARTS TO TRAIN: Back, abs FAVORITE CHEAT MEAL: Mexican and any dark chocolate CAREER HIGHLIGHT: Featured as a fitness role model in Chad Tackett's Global-Health & Fitness website: http://www.global-fitness.com/ DESCRIBE MYSELF: Competitive, energetic, persistent, focused, consistent, and driven.

Thursday, January 29, 2015

15 Nutritious Breakfasts for Busy People

HELLO HEALTHY


With just a few staples like oatmeal, chia seeds, yogurt, milk, fruit and eggs you can whip up goodies that will get you scrambling out of bed.

OVERNIGHT
Banana Bread Overnight Oats | The Wheatless Kitchen
Oats are a healthy and filling breakfast food, but they can take time to cook. This banana bread overnight oats recipe has you do the heavy lifting the night before, making breakfast a grab-and-go situation the next morning! Recipe makes 1 serving.
Nutrition (per serving): Calories: 369; Total Fat: 13g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 4mg; Sodium: 124mg; Total Carbohydrate: 57g; Dietary Fiber: 13g; Sugars: 19g; Protein: 12g
Slow Cooker Apple Pie Steel-Cut Oatmeal | The Healthy Maven
Want to what up to a hot breakfast? Of course you do! Set up this apple pie steel cut oatmeal recipe before you go to bed, and you’ll have a delicious hot breakfast ready 8 hours later. Recipe makes 5 servings at 1 cup each.
Nutrition (per serving):  Calories: 180; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 135mg; Carbohydrate: 31g; Dietary Fiber: 5g; Sugar: 11g; Protein 5g
Mango Chia Breakfast Cereal | Dietitian Debbie Dishes
In this recipe, chia seeds puff up into a delicious breakfast cereal by soaking in creamy coconut milk all night. Top the your  creation with chunks of mango then sprinkle on toasted coconut for a truly tropical breakfast. Recipe makes 1 serving.
Nutrition (per serving): Calories: 345; Total Fat: 23g; Saturated Fat: 15g; Monounsaturated Fat: 1g; Cholesterol: 4mg; Sodium: 30mg; Total Carbohydrate: 28g; Dietary Fiber: 12g; Sugars: 14g; Protein: 10g
Coconut Lime Raspberry Chia Pudding | Skinnytaste
Kick chia seed pudding up a notch with this recipe for coconut lime chia pudding featuring lime zest and creamy coconut milk. The recipe is sweetened with stevia but you can also sub-in honey if you wish. Prepare this pudding the night before so you can lap it up the next morning. Yum! Recipe makes 2 servings at 1 cup each.
Nutrition (per serving): Calories: 160; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 59mg; Total Carbohydrate: 18g; Dietary Fiber: 11g; Sugars: 6g; Protein: 4g
Blueberry Yogurt Overnight Oats | Pinch of Yum
Overnight oats is not a new sensation but it’s a sensationally easy recipe to whip up overnight and have for breakfast the next morning. Just mix, set in the fridge and eat as soon as you wake up. Recipe makes 1 serving. Nutrition information doesn’t include toppings but at less than 300 calories you can afford to sprinkle on fruit and nuts.
Nutrition (per serving): Calories: 276; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 8mg; Sodium : 222mg; Total Carbohydrate: 44g; Dietary Fiber: 6g; Sugars: 13g; Protein: 13g

GRAB N’ GO
Oatmeal Chocolate Chip Breakfast Cookies| Skinnytaste
Can you enjoy cookies with no sugar and none of the artificial stuff? Sure you can! This recipe for chewy chocolate chip breakfast cookies whips together just 3 simple ingredients: ripe bananas, wholesome oats and chocolate chips! You can make a batch of these the night before grab them on your way to work. If you’re not into chocolate chips try subbing in toasted coconut, dried cranberries, raisins and/or almond bits. Recipe makes 8 servings at 2 cookies each.
Nutrition (per serving): Calories: 96; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 0g ; Cholesterol: 0mg; Sodium: 0mg; Total Carbohydrates: 18 g; Dietary Fiber: 2g; Sugars: 8g; Protein: 2g
Sweet Potato Breakfast Burrito | Clean Eating
If you’re in the habit of reheating pre-made food for breakfast this burrito is for you. Make them in advance, then wrap them up and freeze. When you wake up in the morning, simply pop one in the toaster oven to heat while you’re getting ready, then take it with you on the go – it’s genius! Recipe makes 4 servings at 1 burrito each.
Nutrition (per serving): Calories: 226; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 113mg; Sodium: 500mg; Carbohydrate: 32g; Dietary Fiber: 10g; Sugar: 7g; Protein: 13g
Apple Cinnamon Baked Oatmeal | Fit Foodie Finds
Looking for a way to spice up your daily breakfast grind? This recipe for baked apple cinnamon oatmeal is topped with a delicious sweet cinnamon leche sauce for a slightly sweet and satisfying bowl of oats. You can bake ahead and reheat the next morning. It is made with unsweetened almond milk but you can also sub-in real milk. Recipe makes 4 servings at 1 cup + 2 tablespoons of leche sauce each.

Nutrition (per serving): Calories: 129; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 252mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 6g; Protein: 3g
Blueberry Almond Oatmeal Parfait | The Wheatless Kitchen
Wake up to an extravagantly simple breakfast parfait. The recipe features layers of oatmeal and yogurt crowned with crunchy almonds and refreshing blueberries. As a nutritional FYI, it’s also high in fiber and is gluten-free. You can make these parfait ahead of time and grab them from the fridge in the morning. Now, you have no excuse to skip breakfast. Recipe makes 2 servings at 1 parfait each.
Nutrition (per serving): Calories: 289; Total Fat: 8g; Saturated Fat: 1 g; Monounsaturated Fat: 1 g ; Cholesterol: 6 mg; Sodium: 87 mg; Total Carbohydrates: 40 g; Dietary Fiber: 5 g; Sugars: 27 g; Protein: 10g
Leek, Broccoli & Mushroom Frittata | Eat Spin Run Repeat
Itching to use that cast iron skillet? This leek, broccoli and mushroom frittata is an eggcellent way to make breakfast for the whole family! You can bake these ahead of time and reheat the next morning for a quick breakfast. Note that the recipe calls for unsweetened almond milk but you can also sub in hemp milk if you want it to be nut free. Recipe makes 4 servings each.
Nutrition (per serving): Calories: 185; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 423mg; Sodium: 181mg; Carbohydrate: 8g; Dietary Fiber: 2g; Sugar: 3g; Protein 15g

QUICK COOKING
Egg and Hummus Breakfast Wrap | Eating Bird Food
This healthy breakfast recipe features an egg and veggie scramble wrapped in a whole grain tortilla. Hummus, feta and sun-dried tomato make this a delicious, Mediterranean-inspired breakfast wrap. This can be made in less than 15 minutes if time is tight. Recipe makes 1 serving each.
Nutrition (per serving): Calories: 300; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 193mg; Sodium: 574mg; Carbohydrate: 27g; Dietary Fiber: 6g; Sugar: 5g; Protein 21g
Microwave Breakfast Berry Crumble | 24 Carrot Life
Looking for a dessert-like breakfast that’s ready in 6 minutes flat? Ya, we thought so. This microwave breakfast berry crumble has enough healthy fiber to keep you full until lunch, while satisfying your morning sweet tooth. Recipe makes 1 serving.
Nutrition (per serving): Calories: 332; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 15mg; Sodium: 153mg; Carbohydrate: 45g; Dietary Fiber: 12g; Sugar: 25g; Protein: 7g
Poached Egg + Crispy Prosciutto Avocado Toast| Elle Penner, MyFitnessPal Dietitian
Looking for a breakfast that won’t spiral you into a sugar crash? Here’s a sugar-proof idea: poached egg and crispy prosciutto avocado toast. It takes a little prep work but only 7 minutes to put together. With zero grams of added sugar, you’ll be out the door enjoying a better balanced breakfast. Recipe makes 1 serving.
Nutrition (per serving): Calories: 272; Total Fat: 11 g; Saturated Fat: 2 g; Monounsaturated Fat: 3 g; Cholesterol: 191 mg; Sodium: 623 mg; Total Carbohydrate: 23 g; Dietary Fiber: 5 g; Sugars: 4 g; Protein: 14 g
 
Eggs with Bacon & Brussels Sprouts | Cook Smarts
Hashing out a healthy breakfast is easy with this recipe for brussels sprouts hash with eggs and bacon. Thinly sliced and sautéed with bacon will mask any bitterness that some associate with this nutritious vegetable. By replacing the traditional potato with Brussels sprouts we have a low-carb option fit for any meal of the day. Make a batch ahead of time and enjoy reheated in the A.M. Recipe makes 1 serving.
Nutrition (per serving): Calories: 321; Total Fat: 25 g; Saturated Fat: 5 g; Monounsaturated Fat: 13 g; Cholesterol: 224 mg; Sodium: 581 mg; Total Carbohydrate: 12 g; Dietary Fiber: 6 g; Sugars: 3 g; Protein: 15 g
Easy Baked Egg & Ham Tortilla | Maebells
Quick, easy and full of protein! You’ve just been introduced to one of our favorite go-to breakfasts. These baked egg & ham tortillas are ready in just 15 minutes – including prep. Get creative and adapt the recipe to use what you have on hand! recipe makes 1 serving at 1 egg + 1 ham tortilla each.
Nutrition (per serving): Calories: 271; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 245mg; Sodium: 621mg; Total Carbohydrate: 25g; Dietary Fiber: 3g; Sugars: 3g; Protein: 22g

My Fitness Pal Recipe of the Day 

Cheers,

Eve :-) 

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