How to Make a Healthy Breakfast
Scramble some eggs in the microwave., Make a health egg sandwich., Wrap it up to go as a breakfast burrito.
Step-by-Step Guide
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Step 1: Scramble some eggs in the microwave.
Believe it or not, you can actually make really good scrambled eggs in the microwave.
Beat together 2 eggs in a microwave-safe container.
Add 1 handful of your favorite chopped veggies.
Cherry tomatoes and sauteed spinach leaves work well, or you can use whatever veggies you have leftover from dinner the night before.
Sprinkle in a bit of cheese.
One ounce of reduced-fat cheese is packed with protein and is a great addition to any healthy breakfast.
Don't overdo it, though, as cheese can still be a caloric food.
Keep your serving size to once ounce and stick to reduced-fat or skim cheeses.
Zap the mixture in the microwave for about 30 seconds, stir, and then cook for another 30 seconds or until the eggs are solid. -
Step 2: Make a health egg sandwich.
Sandwiches are often thought to be off limit because they can be a bit heavy on the carbs.
However, there are healthy ways to put together a satisfying breakfast sandwich.
Watch your fillings.
To keep you sandwich healthy, plan on filling it with low-cal items like egg whites ( to cut out some fat and cholesterol from the yolk), light cheeses, and veggies.
Avoid caloric spreads like full-fat mayonnaise.
Cut the carbs in half by making an opened-faced sandwich with just one slice of bread instead of two.
Top a lightly toasted slice of whole wheat bread with some smashed avocado and then top it all with a sunny-side up egg (or cooked however you prefer).
Avocados are rich in "good" fats, oils, and tons of vitamins., Burritos are great on-the-go breakfasts; simply warm up your fillings, roll in a tortilla, and hit the road with breakfast in hand.
Eggs work great in a breakfast burrito, which can be made using whole wheat and/or low-carb tortillas.
You can basically throw whatever you have on hand in there
-- cooked beans, veggies, low-fat cheese, even leftover whole grain rice
-- it’s a great refrigerator clean-out vehicle.Some things to avoid, though, that will take your burrito into unhealthy territory are refried beans, full-fat sour cream, full-fat cheeses, and other processed foods.
Boost your protein count by adding some lean meat to your breakfast burrito.
Soy-based vegetarian meats have tons of protein, as do traditional meat items like Canadian bacon, lean ham, turkey bacon, and smoked salmon. -
Step 3: Wrap it up to go as a breakfast burrito.
Detailed Guide
Believe it or not, you can actually make really good scrambled eggs in the microwave.
Beat together 2 eggs in a microwave-safe container.
Add 1 handful of your favorite chopped veggies.
Cherry tomatoes and sauteed spinach leaves work well, or you can use whatever veggies you have leftover from dinner the night before.
Sprinkle in a bit of cheese.
One ounce of reduced-fat cheese is packed with protein and is a great addition to any healthy breakfast.
Don't overdo it, though, as cheese can still be a caloric food.
Keep your serving size to once ounce and stick to reduced-fat or skim cheeses.
Zap the mixture in the microwave for about 30 seconds, stir, and then cook for another 30 seconds or until the eggs are solid.
Sandwiches are often thought to be off limit because they can be a bit heavy on the carbs.
However, there are healthy ways to put together a satisfying breakfast sandwich.
Watch your fillings.
To keep you sandwich healthy, plan on filling it with low-cal items like egg whites ( to cut out some fat and cholesterol from the yolk), light cheeses, and veggies.
Avoid caloric spreads like full-fat mayonnaise.
Cut the carbs in half by making an opened-faced sandwich with just one slice of bread instead of two.
Top a lightly toasted slice of whole wheat bread with some smashed avocado and then top it all with a sunny-side up egg (or cooked however you prefer).
Avocados are rich in "good" fats, oils, and tons of vitamins., Burritos are great on-the-go breakfasts; simply warm up your fillings, roll in a tortilla, and hit the road with breakfast in hand.
Eggs work great in a breakfast burrito, which can be made using whole wheat and/or low-carb tortillas.
You can basically throw whatever you have on hand in there
-- cooked beans, veggies, low-fat cheese, even leftover whole grain rice
-- it’s a great refrigerator clean-out vehicle.Some things to avoid, though, that will take your burrito into unhealthy territory are refried beans, full-fat sour cream, full-fat cheeses, and other processed foods.
Boost your protein count by adding some lean meat to your breakfast burrito.
Soy-based vegetarian meats have tons of protein, as do traditional meat items like Canadian bacon, lean ham, turkey bacon, and smoked salmon.
About the Author
Susan Davis
Enthusiastic about teaching organization techniques through clear, step-by-step guides.
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