Lose 10 Pounds Diet: 300-Calorie Breakfasts
Apple-Cinnamon Oatmeal PancakesIn a medium bowl, combine 1/4 cup steel-cut oats and 1/3 cup skim milk and let stand 5 minutes. Add 1/4 cup grated apple and 1 beaten egg. In small bowl, mix together 2 teaspoons wheat germ, 1/8 teaspoon cinnamon, and 1/4 cup plus 2 tablespoons whole-grain pancake mix. Slowly add dry ingredients to oat mixture. In a medium skillet, heat 2 teaspoons canola oil over medium heat. Add 1/4 of the batter and cook, flipping once, until pancake is lightly browned on both sides; repeat. Makes 4 small pancakes (2 servings). Serve with 1/3 cup nonfat Greek yogurt mixed with 1 teaspoon brown sugar.
Warm Honey OatsBring 1/2 to 3/4 cup water to a boil; add 1/4 cup oats and 1/2 cup chopped pear. Reduce heat and cook oats according to package directions. Top with 2 tablespoons ground flaxseeds, a dash ground ginger, and 2 teaspoons honey.
Veggie Pattie with Apple-Chicken SausageCook 1 small apple-chicken sausage (about 100 calories' worth) according to package directions. Grate 1/4 cup each sweet potato, Red Bliss potato, and zucchini; mix together and pat with paper towel to absorb moisture. Add 1 egg white and 1 tablespoon flour; season to taste with salt, cayenne, and nutmeg. Form into a patty and cook with 1 teaspoon canola oil over medium heat until browned on each side. Serve with 1/2 pink grapefruit.
Blueberry-Cornmeal MuffinsIn a large bowl, mix together 3/4 cup all-purpose flour, 3/4 cup cornmeal, 3 tablespoons sugar, 1/2 teaspoon sea salt and 1 1/2 teaspoons baking soda. In another large bowl, mix together 3/4 cup fat-free buttermilk, 1/4 cup canola oil, 1/4 cup maple syrup, 2 teaspoons vanilla extract, 1 tablespoon lemon juice, 1 slightly beaten egg, 1/2 cup pecans, and 1/2 cup blueberries. Slowly add dry ingredients to wet ingredients and combine. Mist muffin pans with nonstick cooking spray. Pour batter into pans and bake at 350 degrees for 18 to 20 minutes. Makes 12 muffins. (Leftovers can be frozen.) Serve with 1/2 cup skim milk and 1 hard-boiled egg.
Mushroom and Spinach StrataMist the bottom of a small baking dish with nonstick cooking spray; place 4 slices of toasted whole-grain bread on bottom. Mist a large skillet with nonstick spray; add 2 cups sliced mushrooms, 1/3 cup chopped red bell pepper, and 1/4 cup minced onion; saute 5 minutes. Add 4 cups baby spinach and saute 1 minute. Beat 8 eggs with 1 cup skim milk and pour over bread. Top with sauteed vegetables and 2 tablespoons Parmesan; season with salt and black pepper. Bake at 450 degrees for 15 minutes or until egg is fully cooked. Makes 4 servings. (Can refrigerate up to 24 hours before cooking, adding Parmesan just before baking.)
Peanut Butter, Chocolate, and Banana BagelToast a small whole wheat bagel (about 2 ounces). Top one half with 2 teaspoons peanut butter and 1/2 banana, mashed. Spread other half with 1 teaspoon Nutella. Top peanut butter half with Nutella half.
Ham, Egg, and Cheese SandwichToast a whole wheat English muffin. On one half, layer 1 slice lean uncured ham and 1 scrambled egg mixed with 1 tablespoon shredded American cheese and seasoned with salt and black pepper. Top with remaining muffin half and serve with 1/2 cup chopped melon.
Originally published in FITNESS magazine, January 2011.
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