12 Breakfasts for Diet Success

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12 Breakfasts for Your Diet

When you start your day with breakfast, you're less likely to overeat later on. Skip the doughnuts and white-bread toast in favor of breakfasts like these, recommended by registered dietitian Leslie Bonci. They all include lean protein and fiber, which are digested more slowly than sugary, refined-carb foods, so they keep you satisfied and healthy. And they all have fewer than 400 calories, which will help keep you feeling full without gaining weight.

Apple Brown Betty

Apple, cored and sliced, microwaved on high for 3 minutes, then topped with 1 tablespoon golden raisins, 1 tablespoon chopped almonds, and 1 tablespoon chopped walnuts, with 8 ounces light vanilla yogurt

Nutritional Information: protein: 12.2g; carbs: 47.6g; fat: 15.6g; sugar: 36g; fiber: 6.4g

Calories: 362

Egg Sandwich

One egg white, scrambled, on a whole wheat English muffin with 1 ounce Canadian bacon and 1 slice low-fat cheese

Nutritional Information: protein: 21g; carbs: 28g; fat: 4.8g; sugar: 6g; fiber: 4.4g

Calories: 336

Yogurt Parfait

8 ounces light yogurt mixed with 2 tablespoons nuts and 1/2 cup berries

Nutritional Information: protein: 17.8g; carbs: 56g; fat: 17.8g; sugar: 45.7g; fiber: 4.4g

Calories: 335


Steel-cut (or regular or instant) oatmeal made with 1/2 cup skim milk, 2 tablespoons nuts, and 1 tablespoon molasses

Nutritional Information: protein: 11.5g; carbs: 50g; fat: 8g; sugar: 19g; fiber: 6.1g

Calories: 334

Smoked Salmon Sandwich

Whole-grain bagel topped with 2 ounces smoked salmon (or 2 ounces canned salmon), 2 tablespoons low-fat cream cheese, and 2 tomato slices

Nutritional Information: protein: 21g; carbs: 42g; fat: 8.7g; sugar: 1.6g; fiber: 2.9g

Calories: 321


Two slices of Canadian bacon and 1/4 cup shredded cheddar in a folded-over corn tortilla, heated in a small dry pan until cheese melts, plus 1 small apple

Nutritional Information: protein: 25g; carbs: 32g; fat: 7.5g; sugar: 15g; fiber: 4.3g

Calories: 293

Apple with Peanut Butter

1 apple sliced and spread with 2 tablespoons chunky peanut butter

Nutritional Information: protein: 8.4g; carbs: 25.7g; fat: 16g; sugar: 16.5g; fiber: 5.1g

Calories: 260

Waffles and Yogurt

2 whole wheat waffles with 4 ounces low-fat fruit yogurt

Nutritional Information: protein: 9.4g; carbs: 49g; fat: 3.4g; sugar: 25.5g; fiber: 6g

Calories: 259

Fruit Smoothie

4 ounces skim or soy milk blended with 4 ounces low-fat yogurt and 1/2 cup berries

Nutritional Information: protein: 9.6g; carbs: 46g; fat: 2.3g; sugar: 40.6g; fiber: 2g

Calories: 236

Cereal and Fruit

3/4 cup bran flakes with 1 small banana, sliced, and 6 ounces skim milk

Nutritional Information: protein: 9.8g; carbs: 44.8g; fat: .65g; sugar: 34.5g; fiber: 5.2g

Calories: 212

Breakfast Burrito

2 egg whites scrambled with 1 ounce low-fat cheese and 2 tablespoons salsa wrapped in a whole wheat tortilla

Nutritional Information: protein: 22.7g; carbs: 12g; fat: 7.4g; sugar: 0.4g; fiber: 1.2g

Calories: 187

Apple with Cheese

1 apple with 2 ounces low-fat cheese

Nutritional Information: protein: 14.4g; carbs: 20g; fat: 4.2g; sugar: 14.3g; fiber: 4g

Calories: 172


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