What’s the best thing to eat for breakfast that will keep me full until lunch? I always get hungry in my 11am class!
Breakfast is the most important meal of the day to jump-start the metabolism and get energized for the busy day that is ahead. The problem most people run into with eating breakfast is that their metabolism is going so fast after eating that they end up hungry a few hours later. So how can someone still eat breakfast while preventing those mid-morning hunger attacks?
The American ideal breakfasts of cereal, waffles, pancakes, and pastries are far from what one should eat if they looking to stay full throughout the morning. All these breakfast choices have one thing in common… Sugar! Sugar is a quick supplement for energy, but doesn’t last long and not to mention the sugar low you end up getting, which leads to those mid-morning snacks. No wondering my stomach growls an hour after I eat fruity pebbles!
So what’s in an ideal breakfast that will keep you full longer and last till lunchtime?
Protein and Fiber! These two nutrients are slowly digested in the body, which is why you will stay full longer than those sugar loaded pastries. Protein comes in the form of low fat meats, eggs, beans, or dairy while fiber can be found in whole-grains, veggies, and fruits. This combination is ideal for any breakfast!
Here is a list of great breakfast options that are sure to keep you full and satisfied till lunch:
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Whole-Grain Toast with peanut butter
Whole Grain Carbohydrates are full of fiber and takes the body longer to digest. The peanut butter not only consists of healthy omega-3 fatty acids but protein as well.
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Vegetable Omelets
Vegetables are a great source of vitamins and fiber. The eggs give you protein. I love eat beaters. You can simple throw them in a cup with your vegetable and some low fat cheese. Cook them in the microwave for a fast breakfast.
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Egg Sandwich
Whole-Wheat English muffin, fat free cheese, egg whites, and lean-turkey bacon will give you a protein blasted meal with little to no sugar!
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Oatmeal or Oat-Bran Cereal with Low-Fat Milk.
Oatmeal is a great source of fiber and complex carbohydrates, which keep your blood sugar stable. There are so many different ways to spice up your oatmeal that you can never get bored with this breakfast. But watch for Oatmeal that is full of sugar… Use plain Quaker oats and add splenda with raisins or chopped apples with cinnamon.
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Fat Free Greek Yogurt and an Apple
Greek Yogurt is the new crazy. This yogurt is incredibly healthy with jam packed protein and probiotics to aid in digestion. Apples are a great source of fiber as well.
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Cottage cheese and fruit
Cottage Cheese is a great source of protein while the fruit is loaded with fiber