31 Healthy Breakfast Recipes That Will Promote Weight Loss All Month Long

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As the first meal, the breakfast is time to get your day off to a healthy and delicious start. In the article, bellow find ideas how to make it fun and healthy for the whole month.

  1. SMOKED SALMON TOAST

1 slice whole-wheat bread, toasted

2 oz smoked salmon

1 1/2 Tbsp cream cheese

1 Tbsp chives

1 thick slice red onion

Directions: Spread cream cheese on toast, and top with onion, chives and salmon.

Total: 360 calories

  1. EGGS ‘N’ GREENS

PIN-IT

1 Tbsp olive oil

2 cups spinach

1 cup sliced mushrooms

1 Tbsp Sriracha sauce

1 egg

Prepare it in a heated skillet by adding olive oil, spinach, sauté mushrooms and remove to a plate. Remaining olive oil is added to the skillet and cook sunny-side up egg, then the egg is combined with vegetables.

Total: 230 calories

  1. SAVORY ENGLISH MUFFIN

3 oz Applegate Naturals Black Forest Ham

2 Tbsp shredded low-fat cheddar cheese

1/2 cup raw kale, leaves torn, stems removed

1 tsp olive oil

1 whole-wheat English muffin

Kale, ham and cheese are layered on muffin halves. Drizzle all with olive oil, and sprinkle sea salt, chilli powder, and black pepper to taste. Toast muffin halves side by side

Total: 310 calories

  1. HOME FRIES WITH SAUSAGE

3 links Applegate Naturals chicken and sage breakfast sausage

1 1/2 cup chopped kale

1 cooked sweet potato, cubed

1/4 tsp crushed red pepper flakes

2 tsp olive oil

Sauté sweet potato and kale in olive oil until soft, sprinkle in red pepper flakes and combine with heated chicken sausage.

Total: 310 calories

  1. CHOCOLATE CHERRY WAFFLES

1 Tbsp chocolate almond butter

1 cup pitted fresh cherries

2 Van’s 8 Whole Grains Waffles

Top with cherries spread waffles with a chocolate almond butter

Total: 350 calories

  1. SWEET-TREAT TOAST

1 Laughing Cow Original Creamy Swiss Wedge

1 cup sliced mango

2 slices Ezekiel 7 Sprouted Grains Cinnamon Raisin Bread, toasted

Top with mango a toast spread with cheese.

Total: 310 calories

  1. SCRAMBLED EGGSADILLA

1 whole egg plus 1 egg white

2 Tbsp chopped red onion

2 Tbsp chopped green pepper

1 oz Monterey Jack cheese, shredded

1 8-inch whole-wheat tortilla

2 Tbsp chunky salsa

Scramble eggs with onion and pepper, and fold into a tortilla with salsa and cheese.

Total: 330 calories

  1. BERRY ENGLISH MUFFIN

1 Tbsp natural creamy peanut butter

1 Tbsp dried chia seeds

1 Ezekiel 4:9 whole-grain English muffin

1/4 cup sliced strawberries

1/2 tsp ground cinnamon

Spread peanut butter on a sliced muffin, and top with cinnamon, seeds and berries.

Total: 330 calories

  1. RICOTTA SWIRL

1 cup part-skim ricotta cheese

1/2 cup chopped papaya

1 tsp honey

1/2 tsp flaxseeds

Stir honey with ricotta, then top with flax seeds and papaya.

Total: 400 calories

  1. GREENS, EGGS, AND HAM QUESADILLAS

Two La Tortilla Factory Smart & Delicious Soft Wrap Minis White Whole Wheat wraps

1/4 cup arugula

2 large egg whites, scrambled and cooked

2 Tbsp crumbled feta

3 oz lean deli ham

3/4 cup blueberries

Top each wrap with half the arugula, eggs, feta and ham. Warm in a skillet, folded in half. It is served with blueberries.

Total: 337 calories

  1. EGG MUFFIN WITH COTTAGE CHEESE AND FRUIT

1 whole-wheat English muffin

1 cup nonfat cottage cheese

1/2 medium grapefruit

1 hard-boiled egg, sliced

Toast an English muffin, then top it with sliced egg. Serve grapefruit with cottage cheese on top.

Total: 357 calories

  1. TOFU SCRAMBLE

1 tsp olive oil

1/2 large red bell pepper, chopped

4 oz soft tofu, crumbled

1 cup chopped spinach

2/3 cup chopped baby Portobello mushrooms

1 oz part-skim mozzarella

1 Arnold Sandwich Thins 100% Whole Wheat

1/2 tsp oregano

In a heated oil in a sauté pan, add vegetables and tofu, cooking them for 5 to 7 minutes, stirring all the time. Serve on sandwich thin, and top with oregano and cheese.

Total: 328 calories

  1. MUESLI WITH CHERRIES

1/3 cup steel-cut oat

1 tsp ground cloves

1/2 cup unsweetened almond milk

2 Tbsp chopped dried tart cherries

2 tsp honey

Place soaked oats in almond milk in the fridge overnight. Stir in remaining ingredients and eat it for breakfast.

Total: 336 calories

  1. TOMATO, ARTICHOKE, AND FETA FRITTATA

1 egg

Cooking spray

1 egg white

1/2 cup canned artichoke hearts, drained and chopped

1/4 cup chopped tomato

3 Tbsp crumbled feta cheese

1 slice whole-grain bread, toasted

1 tsp chopped shallot

Whisk together egg white and egg. Cook tomato, shallot and artichoke for 2 minutes over medium heat in a skillet misted with cooking spray. Reducing heat to low, add eggs, then cover, and cook 3 minutes. Put at the top feta and serve with toast.

Total: 286 calories

  1. OATMEAL WITH PECANS AND BERRIES

1 packet Original Quaker Instant Oatmeal

2 Tbsp chopped pecans

1 cup skim milk

1/2 cup blueberries

1/2 cup raspberries

Prepare oatmeal according to package directions by using milk, and mix in raspberries, pecans, and blueberries.

Total: 351 calories

  1. EGG AND LOX ON AN ENGLISH MUFFIN

3 egg whites

2 oz lox and

1 whole egg

1 cup blackberries

1 whole-wheat English muffin

1/4 cup chopped onion

Scramble eggs with onion and lox. Place on top of a split toasted English muffin and serve with berries on the side.

Total: 389 calories

  1. PISTACHIO RICE PUDDING

1/2 cup uncooked instant brown rice

15 pistachios

3/4 cup nonfat milk

1/2 tsp cinnamon

–           1 tsp brown sugar

Rice is cooked in milk and mixed in pistachios. Top the mixture with cinnamon and sugar.

Total: 302 calories

  1. YOGURT AND GRAPEFRUIT PARFAIT

8 oz Fage Total 0% yogurt

1 Tbsp wheat germ

1/2 tsp honey

1 tsp ground flaxseed

1 medium grapefruit

Prepare as a base, mixed wheat germ and ground flax seed. Alternate layers of yogurt and grapefruit and top with wheat germ and honey.

Total: 252 calories

  1. PANCAKES WITH ALMOND BUTTER AND BERRIES

2 whole-wheat pancakes

1/4 cup each blackberries, blueberries, and raspberries

1 Tbsp almond butter

Heat the pancake in a toaster, then top with berries and almond butter.

Total: 333 calories

  1. BARLEY WITH WALNUTS AND MAPLE SYRUP

3/4 cup barley, cooked

10 walnut halves

1/2 Tbsp maple syrup

1/2 cup nonfat milk

Total: 345 calories

  1. TROPICAL YOGURT WITH CINNAMON TOAST

6 oz Fage Total 0% Greek Yogurt

6 pieces dried mango

1/4 tsp coconut extract

2 slices cinnamon-raisin bread

Put coconut extract into yogurt and mix well. Then sprinkle chopped mango on top. Enjoy cinnamon-raisin bread toasted.

Total: 394 calories

  1. RICOTTA-BLUEBERRY CREPES

1/2 cup whole-wheat flour

2 tsp canola oil

2 egg whites

1/4 tsp salt

1/2 cup low-fat buttermilk

1/4 cup blueberries

1 Tbsp part-skim ricotta

1 tsp ground allspice

1 tsp slivered almonds

Mix first five ingredients and cook 30 seconds in a skillet with butter over medium-high heat. Then flip it, and cook other 20 seconds. Fill with berries and ricotta, roll up, and top with allspice and almonds.

Total: 427 calories

  1. ORANGE-POMEGRANATE RICOTTA TOAST

1/4 cup low-fat ricotta cheese

1 slice whole-wheat toast

2 tsp honey

1 Tbsp pomegranate seeds

1 navel orange

3/4 tsp nutmeg

Mix honey with low-fat ricotta, and spread on whole-wheat toast. Top the toast with remaining ingredients.

Total: 291 calories

  1. SAVORY BREAKFAST BURRITO

2 egg whites

1/4 cup fat-free cheese

2 whole-wheat tortillas

Salsa (to taste)

1/4 cup rinsed canned beans

Scramble the egg whites, then load onto tortillas along with beans and cheese. Roll up, microwave for 30 seconds, and top with salsa.

Total: 282 calories

  1. SUNRISE SANDWICH WITH CHEDDAR, TURKEY, AND GUACAMOLE

1 egg

2 oz low-sodium smoked turkey breast

Salt and black pepper, to taste

1 thick slice tomato

1 slice American, Cheddar, or pepper Jack cheese

1 Tbsp Guacamole or Wholly Guacamole

1 whole-wheat English muffin, split and toasted

The egg is fried over medium heat to desired doneness. Top turkey with cheese and heat in microwave for 30 to 45 seconds. Then, stack turkey, egg, tomato and guacamole on a split English muffin, and crown the sandwich.

Total: 360 calories

  1. BERRY BREAKFAST SMOOTHIE

1 banana, cut into chunks

1/4 cup frozen unsweetened blueberries

1/2 cup nonfat milk

1 tsp peanut butter

1/4 cup frozen unsweetened strawberries

1/2 tsp honey

Combine all ingredients and process all about 1 minute.

Total: 225 calories

  1. EGG-WHITE FRITTATA WITH FETA, SPINACH, AND MUSHROOMS

1 egg

2 egg whites

1/2 cup chopped button mushrooms

1/2 cup chopped fresh spinach

1 tsp fresh cilantro

1 oz feta cheese

2 oz glass 100 percent pomegranate juice

1 slice oat bran bread

6 oz water or seltzer

Whisk together the egg whites and egg. In a skillet misted with cooking spray, cook spinach and mushrooms over medium heat. Reducing to low heat, add eggs. Cook, it covered 3 minutes, until eggs are firm. Top with cilantro and feta. Serve with pomegranate juice and toast.

Total: 362 calories

  1. PEANUT BUTTER-STRAWBERRY WRAP

1 whole-wheat tortilla (8″)

1/2 cup sliced strawberries

2 Tbsp natural unsalted crunchy peanut butter

1 cup 1 percent milk

Cut diagonally, spread a tortilla with peanut butter. Serve with milk.

Total: 434 calories

  1. BLUEBERRY AND PEANUT BUTTER PANCAKE

1 frozen whole-wheat pancake

A handful of blueberries

1 Tbsp crushed walnuts

2 Tbsp omega-3-enriched peanut butter

Heat the pancake in a toaster and spread on the peanut butter. Top with the walnuts and preserves. Fold in half like a taco.

Total: 345 calories

  1. CHERRY BOMB

3/4 cup frozen cherries

1/4 cup orange juice

1 kiwi, peeled and quartered

3/4 tsp agave nectar

1 scoop protein powder (optional)

1/2 cup coconut water

3 ice cubes

Blend all ingredients, and enjoy.

Total: 285 calories

  1. FRENCH TOAST WITH STRAWBERRIES

1 egg

2 slices whole-wheat bread

2 Tbsp nonfat milk

1/2 tsp powdered sugar

13 strawberries, sliced

Whisk together milk and egg, and dip bread into mixture. Cook until slightly browned, then top with sugar and berries.

Total: 275 calories

Source: www.womenshealthmag.com