Oatmeal with Pecans and Berries
- 1 packet Original Quaker Instant Oatmeal
- 1 cup skim milk
- 2 Tbsp chopped pecans
- 1/2 cup raspberries
- 1/2 cup blueberries
Use milk to prepare oatmeal according to package directions, and mix in pecans, raspberries, and blueberries.
Total: 351 calories
The soluble fiber in oatmeal will keep you full well past the time you usually start thinking about lunch.
Egg and Lox on an English Muffin
- 3 egg whites
- 1 whole egg
- 2 oz lox and
- 1/4 cup chopped onion
- 1 whole-wheat English muffin
- 1 cup blackberries
Scramble eggs with lox and onion. Serve on top of a split toasted English muffin with berries on the side.
Total: 389 calories
The protein in the eggs can help build muscle, plus eggs contain vitamin B12, which is vital for breaking down fat. In one study, people who had two eggs at breakfast ate 164 fewer calories at lunch.