Good Lifestyle

If you regularly confuse breakfast foods with your favorite icing desserts, it might be time to change, especially if you're trying toTonify around the middle. While many experts say that eating something for breakfast, it's better than nothing of anything at all, it really does only for these rare moments, you are in a pinch. If you use the currency as an excuse for eating donuts, muffins and other nutrients eaten instead of a healthy breakfast, you are preparing for a flat belly failure.

"Breakfast is the meal that breaks you at night quickly," says Dietitian Cassie Bjork. "However, many people do not eat the good thing. Typical breakfast foods like pancakes, bagels and fruit juices are carbohydrate bombs that picking your blood sugar levels, leaving you voracious to An hour later. To aggravate things, we have been said that these highly transformed foods and carbohydrates are healthy, but in truth they contain very little -protein And the healthy fat to counterbalance the sugar, and that's why you crush and burn shortly after eating, "she explains. Away: The ideal breakfast is the one that contains proteins, greases and complex and complex carbohydrates. Together, these nutrients work to provide you with the sustained energy you need to dominate your morning meetings, push yourself at the gym and cross your day.

Wherever your morning can take you, these expert breakfast ideas will be used for the fuel that your body needs to spend during the day and lose weight over time! While all the combinations are different and delicious in their own way, they all have one thing in common: they are packaged withhealthy fatsComplex proteins and carbohydrates filled with fiber. It's the ultimate trifecta morning!

"I love thiswhole grains, Mix of high protein pancakes. All you have to do is mix it with water and pour on a pan or a manufacturer of waffles, and they are ready in minutes. I have always high with a creamy almond butter drizzle instead of syrup or butter and usually add a handful of blueberries or strawberries on top. "

- Angie Angie, MS, RD ofELEAT SPORTS NUTRITION

"These two-ingredient pancakes are easy to do and are favorite family. They are healthy [packaged with filling proteins andunlocking Potassium] and extras can be frozen and place in a gate-toaster for future mornings! "

- Skylar Nelson, RDN

"I eat muesli innovity at home nearly 365 days a year! It's the only breakfast that fills me and keep me full for most of the morning. I mix oats rolled with a variety of nuts (nuts, almondes), seeds (chia, linen, sunflower, sunflower and pumpkin) and dried fruits (goji berries, dried apricots, dates). Then I add Greek yogurt and / or other fresh fruits and c is good to go! This meal is full of protein, fiber and low-gi! I also sometimes like soaking this mixture during the night. [This help me] Eat less because milk is soaked and oats, Nuts and seeds swell. Soaking also helps break the gluten to make digesion easier. Greek yogurt also gives me a probiotic boost for my gut. So, get creativity and do not be afraid to use a variety of ingredients for nutritional benefits and keep it interesting! "

- KRISTY MANNERS, APD

"This quick and easy breakfast is packed with nutrients to boost your day. Yogurt is an excellent source of protein, while Granola offers a delicious lacrosse. Frozen blueberries are just adding the right amount of softness and are packaged from antioxidants. "

-Sarah Marjoram, Ms, rdn, ld

"Simply whipping 3 tablespoons of your favorite chocolate protein powder (lactoseum, herbal or collagen) in a cup of approximately 1 cup of non-raised nut milk or your milk milk and add- The to a combo of your preferred lower sugar, higher fiber cereals. At the top with fresh or thawed frozen fruit such as strawberries or cherries. My combo contains 23 grams of protein and 16 grams of fiber to help you Stay full morning. "

- Lauren Harris-Pincus, MS, RDN, author ofThe packed breakfast club on the protein

"Cup cakes, right, are a fabulous blend of comfortable food encounters good nutrition. This deliciousPumpkin chip protein cup cake Is easily made without gluten and no dairy products and packets 27 grams of protein 6 grams of fiber for only 280 calories. "

- Harris-Pincus

"I'm not a huge food person for breakfast, so my absolute breakfast is the soup! I usually do a big pot during the weekends, and it lasts me during the week when my days are the most Busy. I always choose a soup that has a lot of vegetables and a certain type of [legume], such as lentils or beans. Why? The combo starts my day with 1 to 2 portions of vegetables, feeding my body with vitamins , minerals and fibers. Legumes also provide fiber and protein to support me throughout the morning. It's super fast and easy - I just poured it in the microwave and I'm ready for you sit with my children at breakfast. "

- Kim Ferreira, MS, RD, LDN

"I will use non-sufreemed almond milk, egg whites, collagen protein powder, Greek yogurt, frozen fiber fiber fruits (blueberries and frambots), sunflower seed butter, seeds Linen on the ground and chia seeds. I put everything in the mixer and in the refrigerator the previous night (except for frozen fruits, which I add in the morning) and mix quickly in the morning before leaving for work. C ' Is one of my favorite breakfasts because it is so easy and takes minimum time to prepare. The combination of healthy fats, protein and fiber keeps me full and concentrated all morning. "

- Michelle Hyman, MS, RD, CDN

"A well-balanced breakfast will keep you complete for hours and will prepare you right for the rest of the day. I usually eat a clear Greek yogurt and up with a 1/4 oatmeal, a spoon of butter d Almond, Chia Seeds, Cinnamon and a Banana. The seeds of almond butter and chia provide healthy greases for extra satiety, while Greek yogurt offers up to 20 grams of protein! "

- Meghan Donnelly, MS, RDN

"I have a simple instantaneous oat packet, which I'm preparing in 1.5 minutes in the microwave. Even if it is a convenient product, it remains an entire grain and does not contain sugar added. I like top my oats with a tablespoon of peanut butter for healthy fat. My current goal is to continue to maintain my healthy weight, but when I lost weight, I early my oat oats early with A powdered peanut butter product (such as PB2) to reduce greases and calories. Even with regular peanut butter, all the meal is only about 400 calories. "

-Summer yule, MS, RDN

"If I miss the door at a gasoline class or a meeting, I still want to have a full breakfast filled with protein, carbohydrates and healthy fat. For these mornings, I choose a nice mini bar and a clear Greek yogurt. The mini type is made from nuts - which have healthy fat - and is only 100 calories, so it's a big topper for a Greek yogurt packed with protein. This breakfast gives me full for hours. "

- Natalie Rizzo, MS, RD

"For breakfast, I recommend pairing cottage cheese with berries like blueberries and strawberries because they are prebiotic. When you combine a prebiotic (berries) and a probiotic (low fat cottage cheese of Muuna ), it creates a symbiotic meal or a snack, essentially which means that you can reap maximum health benefits when combined with respect to the consumption of their own. "

- Melissa Rifkin, Rd

"Oat oats is amazing because a batch cooks a Sunday will feed you for the whole week of work. ThisOat flakes in orange cranberry protein Can be appreciated as - is on the way to the door, delivering 13 grams of protein and 8 grams of fiber. [You can top on it] with Greek yoghurt or extra cottage cheese and fruit for a protein and an additional fiber boost. "

- Harris-Pincus

"Every morning I grind a slice of ezechiel bread or van power grains and the waffle of van beans with a little natural crunchy nut butter, a touch of jam and a pinch of the raw bombardehemp seeds. It is a perfect combination of complex carbohydrates, as well as healthy essential proteins and greases. To complete the meal, I will add fruit that are in season. In summer, my favorites are peaches and watermelon. This meal stabilizes blood sugar levels and allows you to stay satisfied for hours. "

- Laura Burak MS, Rd, CDN,The Nutrition of Laura Burak

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"For breakfast, I'm going to make a plants' protein drink with a tablespoon of JUSTIN almond butter, 1/4 cup ice, 8 ounces of water, a banana, 1/4 cup of Açai berries, and a few tablespoons of pumpkin seeds. Not only the pumpkin seeds a large source of protein, but they are also filled with magnesium, a nutrient that helps can maintain remote migraines and play an important role in the function of insulin, helping conversion glucose. of the body in energy ".

- Jay Cardiello, Fitness Celebrity and Nutrition Expert and ABC Star"My diet is better than yours"

"I am very interlaved with breakfast, I tend to do something for a week or two, then change speed right now, however, I'm on a bowl bowl I buy frozen packets, without sugar by Sambazon and mix them .. With a little pacific coconut milk Fittings are the fun part: .. I pass these everyday but I like bee pollen, unsweetened coconut, chia or hemp seeds , and a little fruit of season, I'm a fan of Acai Bols because they "Re refreshing like aSmoothieBut feel more satisfying because you eat them with a spoon and giving texture. In addition, I receive antioxidants, good fats, vitamins B and fiber to start my day ".

-Lauren Slayton, MS, RD, founder ofFoodtrainers

"Every morning, I start my day with gluten-free oats with chia seeds, nuts, grated coconuts, a few bays and a touch of honey or maple syrup for added sweetness. I will also have an organic chicken sausage for some clean, satiated protein. With regard to breakfast, I always include foods that are filledhealthy fats To help keep satisfied with me and prevent my sugar level in the concentration blood, then crush. Occasionally, I will also have a small green juice to increase my daily consumption of vegetables throughout the day! »

- Isabel Smith, MS, RD, CDN, founder ofIsabel Smith Nutrition

"I like to use my remains of grilled vegetables of dinner the day before and garnishing them with poached eggs. I usually support the combination with toast whole grain bread on the side. This meal gives me Jumpstart I need in the morning by providing an entire protein source, a portion of complex vegetables and carbohydrates to support me throughout the morning. It is also tasty and pleasant to eat. I recommend this breakfast for all those who have trouble getting protein in their breakfast or those who have trouble respecting their vegetable quota for the day. "

- Jim White Rd, ACSM HFS, OwnerJim White Fitness and Nutrition Studios

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"My morning always starts with a cup of coffee with a bit of half and half and sugar. As morning progress, I used to drink two cups of decaffeinated. I will also enjoy a soft boiled egg (a large source of protein, healthy greases, vitamin D and choline-combustion of fats) on the top of whole wheat bread packaged fiber with a pinch of salt and pepper Freshly ground. I usually boil soft two or three eggs at a time and keep the extras in a bowl the refrigerator. In this way, I can draw one the next morning and simply reheat it in the microwave ".

- Christine M. Palumbo, MBA, RDN, Fand, a region of Chicago Registered Consultant Dietician and Nutrition Communications

"Oatnight Are the grab-and-go perfect meal for occupied mornings. Mix together enough ingredients for three or four pots and you are fixed for the next few days. For each portion, I mix 1/4 cup of yogurt Nature without fat Greek, 3/4 cup vanilla without sugar almond milk, 1/2 cup raw oats, 2 teaspoons of chia seeds, a pinch of cinnamon , a little real vanilla extract and a hint of honey or maple syrup. Then I lay the mixture into jars with slices of bananas or berries and leave them in the refrigerator night. In the morning, you have the perfect combination of complex carbohydrates and protein for breakfast ".

- Burak

"The breakfast that I have every day is composed of some eggs cooked in butter or coconut oil with a side of the soft potato or suuttle fruit. This balanced breakfast, full of protein , healthy fat and carbohydrates, jumps my metabolism first. thing in the morning by bringing my blood glucose in the stable beach and keeping them there. In addition, healthy fat and the protein keep me concentrated and energized throughout From the day. If you are not a traditional "breakfast rate" fan ", dinner the remains are an excellent alternative as it is a combination that serves as protein, healthy greases and carbohydrates. "

-Cassie Bjork, Rd, LD ofHealthy life

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"I eat a lot of tomatoes for breakfast in summer. I like to make a breakfast sandwich with two slices of Ezekiel Toast, a thin slice of tomato, 6 ounces of salmon, olive oil and Black pepper. Not only does this sandwich provide protein and fiber for sustainable energy, but tomatoes are also rich in beta-carotene, which protects the skin from sun damage. They also contain lycopene a Powerful antioxidant that has been demonstrated to make the skin of your body less sensitive to the light of UV. "

- Jay Cardiello, Fitness Celebrity and Nutrition Expert and ABC Star"My diet is better than yours"

"I'm always starting my day with an energy booster meal filled with many food bands. My favorite breakfast includes one or two eggs followed easy or a two-egg omelette filled with the vegetables of my refrigerator. I pair eggs with A slice of buttered whole grain bread, a cup of strawberries and a cup of unwell black tea. Have the protein and fiber at breakfast helps slow down digestion and helps keep me until I can Make my snack at mid-morning. "

- Toby Amidor, MS, RD Nutrition Expert and author ofGreek yogurt cuisine: more than 130 healthy and delicious recipes for every meal of the day

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"I eat basically the same breakfast 365 days a year: fast cooking - not instantly-QuakerOats. I have microwave cereals for two minutes with milk without fork, then a tablespoon of crisp peanut butter and a tablespoon of chia seeds. I also drunk coffee black black (half-decaffey, half caffein) and a glass of orange juice mixed with Seltzer. The combination of fibers, healthy fat and protein keeps me up until lunch. "

- Keri Gans, MS, RDN, CDN and author ofThe little change of change

"My go-at breakfast has been half a lawyer with cottage cheese. This meal has almost one-third of my daily fiber and vitamin C needs and is packed with a healthy fat and a protein. The combination of fibers , protein and protein.healthy fats keeps me full in the morning. In addition, it is portable and especially delicious! "

-Stephanie Brookshier, RDN, ACSM-CPT

Almost every day, I eat bran flakes with skim milk, half a banana, some nuts and a hard egg at breakfast. Like most people, taste is the main driver of my choice breakfast, but nutritional quality is certainly a considerable consideration for me. Bran cereals provide a certain amount of fiber and 100% of my daily iron needs, a nutrient that I often have trouble getting enough. I add thebanana and flavor and texture nuts, and nuts have the added benefit of providing alpha-linolenic acid (ALA), from the plant-based omega-3 that has been linked to a risk of heart disease weaker. The use of skim milk allows me to keep the calories controlled while obtaining a healthy dose of protein, calcium, vitamin D high quality, potassium as many other essential nutrients. Then I plus the egg for added protein to help you stay full until my next meal. "

-Heather Mangieri, MS, RDN, CSSD, LDN, spokesperson for the Nutrition and Diet Academy

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"If you are something like me, then every second that you can save in the morning is important. That's why I usually opt for something fast and easy, sometimes, when I really rush, I'm forced to eat On the race. Although it's not ideal, I know how to eat something fast in the morning is better than nothing. My morning breakfast options must always contain a certain fiber and protein. It is a winning combination. who fills me and gives me the brilliance of I energy needed in the morning, but also supports my energy in lunchtime. The ezekiel bread is a non-transformed whole grain bread, high fiber and high fiber tasting Great when associated with a creamy natural peanut oralmond butter. Apple's slices help add a certain sweetness and studies even show eating an apple can give you more durable energy than a cup of coffee. "

- Lisa Moskovitz, Rd, CDN, founder ofNY NUTRITION Group

"One of my breakfast choices is a slice of Linen-Liner bread, grilled and garnished with a puree lawyer, a hard egg with the sliced ​​porridge and hemp hearts. It's a Easy to prepare meal that is packaged with protein, healthy fats, vitamins and minerals such as vitamin K, C and E, folate and potassium. This combination keeps me full and powered up to my mid-morning snack . When I want to mix, I love almonds, different types of seeds or fruit at the top of my toast. "

- Paula Brooke Hankin, Celebrity Chef to install stars like Alex Rodriguez, 50 cents and Vanessa Lachey.

"A healthy breakfast, including protein, is a great way to start the day as it will keep you better for hours, keep your sugar level in the equal blood, and nourish your muscles, which is particularly important if You work regularly. One of my favorite ways to launch the day is a fresh poached egg meal with refurbished beans. "

- Cheryl Forberg, R & D, "Larger loser" dietistic and author ofA little guide to lose wholesale

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"Chia seeds are not just a pet, they are a party in the mouth. I am a big fan of them because they are full of omega-3, fiber, protein, fiber , protein and calcium. Chia the seeds are easily absorbed by the body, so they are very nourishing and satisfied. Every day, I add them to my smoothy breakfast or to couple them withGreek yogurt or cottage cheese with blueberries. "

- Sarah Koszyk, Ma, Rd, founder ofFamily. Food. Fiesta.