Waking up to an invigorating workout can leave you hungry after your exercise. When you're trying to lose weight as well as refuel after your morning workout, you'll want to choose your menu carefully. Your breakfast has to satisfy your keen appetite while staying within your diet-plan's budget. Breakfast possibilities that fill you up without filling you out keep you on track after your smart start to the day.
Eggs
The staple of low-carb and low-calorie diets alike, eggs provide 6 grams of protein per serving at a cost of 70 calories. You can lower that calorie count and enjoy a larger breakfast if you incorporate egg whites as well as whole eggs into your breakfast. With 4 grams of protein and 15 calories per egg white, you can enjoy a substantial serving. Scramble eggs with spinach, diced tomatoes or bell peppers to add vitamins and variety to your breakfast.
Whole-Grain Cereal
If you're watching your calories, but want a meal that will keep you full until lunchtime, choose a serving of whole-grain cereal. Fiber increases your satiety, according to a 2008 study on dietary fiber and weight regulation published in the journal "Nutrition Reviews." It also helps keep your digestive system healthy. Look for additional protein or fiber from grains like oatmeal and amaranth to give your body the raw material it needs to build muscle. Nutritional fortification in commercial cereals makes any diet more well-rounded, but if you're a strict vegetarian or vegan, you need the vitamins in fortified cereal and should eat it regularly.
After a strenuous workout, you may not have the appetite for a heavy meal. If that's the case, reach for fresh fruit. It tastes refreshingly light and supplies you with fiber and healthy carbs for energy. To balance those carbs, pair your fruit with protein-rich nuts and nonfat yogurt, especially Greek-style yogurt that has additional protein. The healthy fats in the nuts, carbohydrates from the fruit and protein from the yogurt means you enjoy a breakfast complete with all the macronutrients you need.
Oatmeal with Almond Butter
Oatmeal contains fiber, provides protein and supplies you with a host of essential minerals including iron. It makes a satisfyingly hearty meal by itself, but when you add a tablespoon of almond butter to the bowl, you improve its nutritional profile even more. Nut butters, including almond butter, give you an additional 6 to 8 grams of protein and a supply of healthy fats. Almond butter does contain plenty of calories -- about 100 calories per tablespoon, depending on the brand -- so measure quantities carefully.
www.livestrong.com
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