You already know it's the day's most important meal. (Skipping breakfast can increase your risk for obesity more than fourfold.) But it turns out that making it the same meal every day is a good idea, too. Research shows that people who've successfully maintained at least a 30-pound weight loss for a year or more tend to consume a diet limited variety; similar meals over and over may lead them to eat less overall. Tray making one of these options part of your A.M. ritual.
Grapefruit with Greek Yogurt
This combo gives you healthy doses of vitamins C, lycopene with anticancer benefits) - and probiotics - good bacteria that aid in digestion and may boost your immunity.
Blueberry and Banana Smoothie
It's loaded with essential nutrients to help you start your day - dietary fiber to help regulate your blood sugar, protein to build muscle and rev your metabolism, and omega-3 fatty acids to boost your heart and brain and brain health. To make two servings put these ingredients in the blender:
- 1/2 large ripe banana, broken into chunks
- 1/2 cup soy protein
- 1/2 tbsp. flaxseed oil
- 1/4 cup frozen blueberries
- 1/2 tbsp. honey
- 1 tbsp psyllium seed husks
- 8 ounces of water
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