Today I’m working on a customized meal plan for a client that wants to lose weight. She sent me a list of her favorite food so that we could make something she actually enjoys, but will still keep her full and her blood sugars will remain stable throughout the day.
I wanted to share a few of the breakfast meals I created. When eaten within an hour of waking, they will also help rev up your metabolism and help you  burn more calories all day long! Sounds like a great deal to me, right?
The following breakfast meals have roughly 2-4 servings of carbohydrates per meal, a low fat protein, and a good source of fiber:
1 cup cooked oatmeal made with skim milk
1 cup blueberries or strawberries
¼ cup almonds or walnuts
1 tablespoon chia seed or ground flaxseed
. . .
¾ cup Kashi Go Lean cereal
½ cup skim milk
2 egg whites or 1 hard boiled egg
. . .
¾ cup bran cereal
½ cup 0% cottage cheese sprinkled with cinnamon
½ cup fresh fruit
. . .
2 buckwheat or wheat pancakes with 2 teaspoons real maple syrup
2 slices low sodium turkey bacon (Nitrate free)
1 cup green tea
. . .
1 cup of coffee with skim, almond, or soy milk added
2 pieces whole wheat bread each spread with 1 tablespoon natural peanut butter
. . .
1 whole wheat English muffin
2 slices Canadian bacon
. . .
1 cup sautéed veggies in 1 teaspoon olive oil
2 egg whites and 1 egg
1 small orange
2 tablespoons salsa
1 tablespoon low fat cheese of preference
1 cup skim milk
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