In fact, research from Harvard Medical School found that those who controlled their calorie intake by eating a healthy breakfast were half as likely to be obese compared to those who skipped breakfast. This week, let our nutrition experts design a weekly breakfast plan for you to help you build healthy breakfast concepts and make breakfast your daily motivation.
Monday
When you don’t want to eat breakfast, look in the mirror and imagine: If you don’t eat breakfast this morning, you will definitely overeat at noon, and it will go on for a long time… When a big fat pig comes out in your mirror, you will regret it too much! So if you’re rushing to work on a busy Monday, bring something convenient, like low-fat or non-fat yogurt, with some long almonds on top. By stocking up on food at home ahead of time, you’ll have no excuses for constantly complaining about being “too late” for breakfast.
tuesday
do you know? If you don’t feel hungry when you wake up in the morning, you can get your morning appetite up with some training. Start off with something lighter, like saltine crackers. You can add a slice of whole-wheat toast later if you get used to it. Then, try spreading the toast with a layer of peanut butter or almond butter. Next, add fruit or a small glass of 100% juice, and finish with a glass of soy milk. Before you know it, you will wake up hungry.
Wednesday
Make a quick and healthy breakfast bento. Add a whole-wheat tortilla to the bento box and an egg (a healthier way of eating it is to just eat the egg whites, which is wasteful of course). For vegetables, add radishes and spinach. If desired, top the tortillas with a thick layer of tomato sauce and finish with a sprinkle of low-fat cottage cheese for garnish.
Thursday
Do you eat breakfast at your desk or desk? If that’s the case, clear out the donuts in the drawer. Replace with some healthy snacks, such as canned fruit (preferably canned with natural juice soaked pulp, such as canned pineapple pulp soaked in pineapple juice), dried figs, dried plums, a few small packets of instant cereal, mini whole grains, fresh nuts or melon seeds.
Friday
If you drive to work, there’s plenty of time to eat a healthy breakfast. Throw the following items in your bag between trips: low-fat cheese, a banana, a small can of 100% natural juice (about 4 ounces), a small bag of graham crackers.
Saturday
Seriously prepare a delicious and healthy breakfast on Saturday! Put a cup of frozen blueberries in the microwave for 1 minute while two frozen whole-wheat waffles are ready in the toaster. Pour the heated blueberry jam and juice over the waffles and sprinkle with a tablespoon of chopped walnuts. This breakfast is easy to make, filling, nutritious and sure to fill you up.
Sunday
On a relaxed Sunday, don’t sleep until noon and save breakfast. It’s better to eat or drink a little than nothing, but it’s best to choose a nutritionally balanced food. If your breakfast is just a cup of milk coffee, add a few slices of fresh fruit and a whole grain cereal.
