Making time to eat breakfast is always a good idea, but it's especially important when you're eating for two. A good rule of thumb is to include a protein source, a starch, and a fruit or vegetable. Here are a few ideas to get you started.
1. Breakfast Burritos
Fill whole wheat flour tortillas with scrambled eggs, a sprinkle of low-fat cheese, sautéed peppers, and onions. For an extra kick of flavor, add a little salsa. Roll up and enjoy.
2. Protein Oatmeal
Oatmeal is a filling breakfast option, and it's even more so when you add egg whites to the mix. Cook rolled oats, water, and a whisked egg white in a pot on the stove until oats and egg are fully cooked. Sprinkle with cinnamon and brown sugar. Top with fresh berries and a spoonful of peanut butter.
3. Brown Rice Breakfast Bowl
If you prefer a savory breakfast, why not quick fried rice? Scramble a few eggs in a skillet with a little olive oil, then stir in cooked brown rice and shelled edamame until hot. Serve with reduced-sodium soy sauce and chopped green onions.
4. Sausage & Veggie Scramble
Combine leftover veggies (such as chopped sweet peppers, asparagus, broccoli, or mushrooms) with whisked eggs and chopped chicken sausage. Scramble in a skillet with a drizzle of olive oil until the eggs are firm throughout. Top with a sprinkle of low-fat cheese. Serve with 100% whole wheat toast.
5. Protein Pancakes
Start with a whole wheat pancake mix. Prepare as directed, then fold in cooked quinoa for extra protein and texture without losing the fluffiness. Top pancakes with almond butter, fresh berries, a sprinkle of chia seeds, and a dollop of Greek yogurt. You won't even miss the syrup!
RD recommendations; Reference document created by Publix registered dietitians based on the 2015 Dietary Guidelines for Americans. Publix Baby Health & Wellness Recommendations. Supplied on 5/19/16.
"Making Healthy Choices in Each Food Group." ChooseMyPlate.gov. February 9, 2017.
Bonus: Smoothies are another great breakfast option. Try one of these delicious ideas.
This content is provided for general information purposes only. It is not intended to be a substitute for medical advice or a guarantee of prevention, improvement, or treatment of specific conditions. Always consult with your healthcare provider about your specific medical questions or concerns.