This article was written by Keri Glassman, R.D., and provided by our partners at Rodale Wellness.
It's the most important meal of the day, so it's only right that it not only nourishes you, but also helps keep you slim. That being said, it's easy to get stuck in a rut when it comes to your morning eats. (Hello, oatmeal every single day.)
FRENCH TOAST WITH STRAWBERRIES
1 egg2 Tbsp skim milk2 slices whole-wheat bread13 strawberries, sliced1/2 tsp powdered sugar
Whisk together egg and milk and dip bread into mixture. Cook in nonstick pan until slightly browned. Top with berries and sugar.
Total: 275 calories
The fiber in strawberries heads off hunger and also helps ward off diabetes and breast cancer.
PISTACHIO RICE PUDDING
1/2 cup uncooked instant brown rice3/4 cup skim milk15 pistachios1 tsp brown sugar1/2 tsp cinnamon
Cook rice in milk. Mix in pistachios, then top with sugar and cinnamon.
Total: 216 calories
In a study published in the Journal of the American College of Nutrition, dieters who snacked on pistachios daily recorded a lower BMI after 12 weeks than those who munched on pretzels.
PANCAKES WITH ALMOND BUTTER AND BERRIES
2 whole-wheat pancakes1 Tbsp almond butter1/4 cup each blackberries, blueberries, and raspberries
Total: 333 Calories
Eating almonds or almond butter at breakfast keeps your blood sugar steadier, according to a study in Nutrition & Metabolism—meaning you may be less likely to jones for a sugary fix mid-morning.
1/2 medium banana3/4 cup nonfat Greek yogurt1 cup fresh orange juice1/4 cup unsweetened plain almond milk1/2 tsp natural vanilla extract1/2 Tbsp orange zest1/4 cup ice
Puree everything in a blender.
Total: 284 calories
This nut milk has roughly half the calories of skim.
TOMATO, ARTICHOKE, AND FETA FRITTATA
1 egg1 egg whiteCooking spray1/4 cup chopped tomato1/2 cup canned artichoke hearts, drained and chopped1 tsp chopped shallot3 Tbsp crumbled feta cheese1 slice whole-grain bread, toasted
Whisk together egg and egg white. In a skillet misted with cooking spray, cook tomato, artichoke, and shallot for 2 minutes over medium heat. Reduce heat to low and add eggs. Cover and cook 3 minutes until eggs are firm. Top with feta. Serve with toast.
Total: 286 calories
Eating whole grains may decrease inflammation, which is associated with decreased belly flab.
MUESLI WITH CHERRIES
1/3 cup steel-cut oats1/2 cup unsweetened almond milk1 tsp ground cloves2 tsp honey2 Tbsp chopped dried tart cherries
Soak oats in almond milk in the fridge overnight. In the morning, stir in remaining ingredients.
Total: 336 calories
Pigments in tart cherries may help reduce body weight and body fat, according to an animal study conducted by researchers from the University of Michigan Health System.
1 tsp olive oil4 oz soft tofu, crumbled1/2 large red bell pepper, chopped2/3 cup chopped baby portobello mushrooms1 cup chopped spinach1 Arnold Sandwich Thins 100% Whole Wheat1 oz part-skim mozzarella1/2 tsp oregano
Heat oil in a saute pan, then add tofu and vegetables. Cook for 5 to 7 minutes, stirring often. Serve on sandwich thin and top with cheese and oregano.
Total: 328 calories
Happy news, vegetarians: Soy foods are as good as other proteins for helping you drop pounds on a low-calorie diet, a study found.
ORANGE-POMEGRANATE RICOTTA TOAST
1/4 cup low-fat ricotta cheese mixed with 2 tsp honey1 slice whole-wheat toast1 navel orange1 Tbsp pomegranate seeds3/4 tsp nutmeg
Total: 291 calories
This crimson fruit may increase fat burn and weight loss, research shows. The seeds appear to activate proteins that control fat metabolism.
1 cup part-skim ricotta cheese1 tsp honey1/2 cup chopped papaya1/2 tsp flaxseeds
Stir ricotta with honey, then top with papaya and flaxseeds.
Total: 400 calories
With 29 grams of protein, this bowl will keep your tummy quiet all morning.
GREENS, EGGS, AND HAM QUESADILLAS
2 La Tortilla Factory Smart & Delicious Soft Wrap Minis White Whole Wheat wraps2 large egg whites, scrambled and cooked1/4 cup arugula3 oz lean deli ham2 Tbsp crumbled feta3/4 cup blueberries
Top each wrap with half the eggs, arugula, ham, and feta. Fold in half and warm in a skillet. Serve with blueberries.
Total: 337 calories
This antioxidant-packed fruit helps protect against obesity in mice—likely a good sign for humans.
BARLEY WITH WALNUTS AND MAPLE SYRUP
3/4 cup barley, cooked1/2 cup nonfat milk10 walnut halves1/2 Tbsp maple syrup
Total: 345 calories
Haven't tried barley? You should: One study found that this whole grain is better than whole-wheat flakes at reducing hunger when subbed into hot cereal and snack mixes. Look for it in the grains section of your grocery store.
YOGURT AND GRAPEFRUIT PARFAIT
8 oz Fage Total 0% yogurt1 Tbsp wheat germ1/2 tsp honey1 tsp ground flaxseed1 medium grapefruit
Total: 252 calories
Most of grapefruit's three grams of fiber is found in the walls (the thin skin between segments). So keep the walls intact for a more filling meal.
EGG-WHITE FRITTATA WITH FETA, SPINACH, AND MUSHROOMS
2 egg whites and 1 whole egg1/2 cup chopped fresh spinach1/2 cup chopped button mushrooms1 oz feta cheese1 tsp fresh cilantro1 slice oat-bran bread2 oz glass 100 percent pomegranate juice mixed with 6 oz water or seltzer
Total: 362 calories
Pomegranates are not only good for the heart, but they have natural sugars to satisfy your sweet tooth and are packed with antioxidants, which boost energy, fight wrinkles, prevent blood clots and high cholesterol, and bolster your immune system.
BAGEL THIN TOPPED WITH PEANUT BUTTER AND FRUIT
1 Thomas' 100% Whole Wheat Bagel Thin2 Tbsp natural peanut butter1 medium banana, sliced4 strawberries, sliced
Total: 430 calories
Strawberries contain a phytochemical that may increase the production of leptin, a hunger-suppressing hormone, and adiponectin, a hormone that accelerates fat burning and may fight diabetes.
WAFFLE TOPPED WITH YOGURT AND BLUEBERRIES
1 whole-wheat waffle6 oz Fage Total 0% Greek yogurt1 cup blueberries1/4 tsp cinnamon
Total: 256 calories
Blueberries are high fiber, which helps keep your appetite in check. Plus, they're packed with anthocyanins—antioxidants that may bolster memory and protect your heart.
EGG AND AVOCADO ON TOAST
1 slice whole-wheat toast1 egg, cooked sunny-side up1/2 avocado, sliced1/2 medium grapefruit (on the side)
Total: 380 calories
Starting each meal with half a grapefruit helped adults in one study lose up to 10 pounds in 12 weeks without any other dietary changes.
BAKED OATMEAL WITH APPLES AND PECANS
1/4 cup steel-cut oats1 tsp baking powder1/4 cup skim milk1 egg white3 Tbsp unsweetened applesaucePinch of salt1/2 tsp cinnamon, divided2 tsp chopped pecans3/4 cup chopped apple1 tsp honey
Heat oven to 350°F. Spray a ramekin with fat-free cooking spray. Combine first 6 ingredients and 1/4 tsp cinnamon and bake for 6 to 7 minutes. Top with rest of cinnamon, pecans, apple, and honey.
Total: 324 calories
Ditch the instant stuff and use steel-cut oats—they have almost four times the fiber.
TROPICAL YOGURT WITH CINNAMON TOAST
6 oz Fage Total 0% Greek Yogurt mixed with 1/4 tsp coconut extract6 pieces dried mango, chopped2 slices cinnamon-raisin bread
Total: 394 calories
Polyphenols in mango may activate proteins in the body that regulate metabolism and help reduce body fat.
EGG MUFFIN WITH COTTAGE CHEESE AND FRUIT
1 whole-wheat English muffin1 hard-boiled egg, sliced1 cup nonfat cottage cheese1/2 medium grapefruit
Toast a split English muffin, then top each half with sliced egg. Serve cottage cheese with grapefruit wedges on top.
Total: 357 calories
Grapefruit's reputation as a diet superfruit just got a scientific boost: In a study, those who ate half a grapefruit with each meal lost more weight than those who didn't eat it.
2 poached eggs2 Tbsp nonfat Greek yogurt mixed with 1/4 tsp dried dill, 1/4 tsp lemon juice, and 1/2 tsp lemon zest1 sprig fresh dill1 Thomas' 100 % Whole Wheat English Muffin1 small apple
Total: 353 calories
People who eat eggs for breakfast report feeling fuller and consume fewer calories over the next 36 hours compared with those who eat bagels.