If you are looking for an ultra fast, high-fiber breakfast that will keep you full until lunch, consider Greek yogurt mixed with fruit and high-fiber cereal. Plain 0% Greek yogurt has half the sugar and double the protein compared to regular yogurt. It is only 100 calories for a 6 ounce container. Another great choice is Dannon Light and Fit Greek yogurt.
Choose 3 food groups: dairy, grains and fruit so you can work towards your MyPlate servings in each day. Studies show that people who lose weight consistently eat a healthy breakfast each day.
1 container of yogurt that is 100 calories or less with 12 g or more protein:
• Plain 0% Greek Yogurt
• Dannon Light and Fit Greek Yogurt
Stir in one of these high fiber cereals:
• Kashi Go Lean, 13 g protein, 10 g fiber
• Kashi Go Lean Crunch, 9 g protein, 8 g fiber
• Kashi Go Lean Crisp, 9 g protein, 8 g fiber
• Nature’s Path Flax Plus Raisin Bran, 6 g protein, 8 g fiber
• Nature’s Path Smart Bran with Psyllium, 15 g fiber, 1 g protein
• Barbara’s High Fiber Cereal, 14 g fiber, 5 g protein
• Fiber One by General Mills Bran Cereal, 14 g fiber, 2 g protein
• F-Factor Skinnys, 18 g fiber, 4 g protein
• Kellogg’s All Bran Buds, 13 g fiber, 6 g protein
• Kellogg’s All Bran Original, 9 g fiber, 4 g protein
• Kellogg’s Special K Protein Plus 5 g fiber, 10 g protein
• Post Raisin Bran, 7 g fiber, 4 g protein
• Shredded Wheat, 6 g fiber, 6 g protein
• 1/4 cup ground flax seeds, 8 g fiber, 5 g protein
And add a fruit:
• Strawberries
• Blueberries
• Sliced apples
• Sliced pears
• Peaches
Other choices:
• Thomas Light Multigrain muffin, 1 egg
• Kashi Go Lean, skim milk, strawberries
• Smoothie: flax, skim milk, yogurt, berries
• Greek yogurt, fresh fruit, 1 tablespoon of granola, drizzle honey
• 2 tablespoons peanut butter, 2 reduced fat string cheese, apples or pears
• Smoothie: 1 scoop whey
• Protein bars: Fiber One
Want to learn more about Healthy Eating contact the Health and Wellness Team at
724-841-0980 X 110.
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