Mornings can be hectic! Here, tasty and nutritious breakfasts that you can make in advance and easily take with you when you’re on the run…
Assemble these burritos the night before. Just before leaving in the morning, place them in a microwave oven for 45 seconds to melt the cheese. Wrap in foil for easy transporting and eating. Black bean dip can be found in the snack or deli section of most markets. Drained salsa can be substituted.
2 6-inch whole-wheat tortillas
¼ cup black bean dip
¼ pound sliced, smoked turkey breast
½ cup shredded, reduced-fat
Monterey Jack cheese
Place the tortillas on a flat surface, and spread each one evenly with black bean dip. Lay the sliced turkey over the dip. Sprinkle on the cheese. Roll up the tortillas. Two burritos makes one serving. Each serving is a complete breakfast with 440 calories, 27% fat, 44% protein and 21% carbohydrates.
These muffin/bars can be made several days in advance and stored, covered, in the refrigerator. They are made in a muffin or cupcake pan. Whey protein is available at most supermarkets and health-food stores.
1 scoop vanilla whey protein powder
2 ounces skim milk
1 cup “old-fashioned” oatmeal (not instant or steel-cut)
½ cup sliced almonds
¼ cup creamy peanut butter
2 Tablespoons canola oil
1 Tablespoon honey
1 cup raisins
In a large bowl, mix the whey protein powder and milk together to form a thick paste. Add oatmeal and almonds to a large skillet, and toast over medium heat until the nuts start to turn golden, about five minutes. Remove to the bowl with the whey protein powder. Add the peanut butter and canola oil to the skillet. Cook for a minute, or until the peanut butter melts. Stir to combine with the oil. Scrape the peanut butter mixture into the bowl with the other ingredients. Add the honey and raisins. Stir to mix well. The mixture will be stiff. Spoon the mixture into five muffin cups. Press the mixture into the cups with the back of a spoon. Refrigerate for at least two hours. To serve, run a knife around the edge of the cup, and lift the muffin/bar out. Makes five servings. This is a complete breakfast with 479 calories, 43% fat, 27% protein and 30% carbohydrates.
Put the ingredients in a blender, and store it in the refrigerator. Whip it up before you go in the morning. Pasteurized egg whites can be found in cartons in the dairy department of the market.
1 cup fresh or frozen blueberries (not in sugar syrup)
½ cup nonfat blueberry yogurt
2 Tablespoons pasteurized, liquid egg whites
½ teaspoon ground cinnamon
1 scoop vanilla whey protein powder
2 Tablespoons sliced almonds
½ cup water
Place all the ingredients in a blender, and blend for 30 seconds or until smooth. Pour the smoothie into a large 14-ounce travel container. Makes one serving. This is a complete breakfast with 408 calories, 26% fat, 41% protein and 30% carbohydrates.
