Breakfast 4 Minutes/400 Calories
Think of breakfast as weight-control in a bowl. Studies continue to show that breakfast eaters tend to be thinner. In fact, a recent study showed breakfast eaters tend to eat 200 fewer calories in a day. Over a month’s time, that equals two fewer pounds on you - or 24 pounds less in a year. To get the best slimming benefits, eat around 400 calories at breakfast.
Meaty Burrito: One Hy-Vee whole-wheat tortilla with four slices low sodium deli ham or turkey and a mozzarella cheese stick. Microwave 30 seconds, wrap while warm and take on the road. (Total: 360 calories)
Quick Quesadilla: One Hy-Vee whole-wheat tortilla topped with shredded cheese. Microwave 30 seconds; wrap and eat. Serve with low sodium V-8 juice. (Total: 331 calories)
Banana Dog: One Flatout Light original smeared with 2 tbsp reduced fat Hy-Vee peanut butter; top with a whole banana; wrap and go. (Total: 368 calories)
Breakfast Taco: One whole-wheat tortilla topped with 1/4 cup Hy-Vee 2%-milk shredded Cheddar cheese. Microwave 30 seconds. Add salsa and shredded lettuce; roll while warm. Serve with tomato juice. (Total: 358 calories)
Instant Oats & More: Microwave 1/2 cup Hy-Vee quick oats and 1/4 cup of frozen blueberries in 1 cup of water for 1-1/2 to 2 minutes; stir in 1/4 cup walnuts; sprinkle with sugar and cinnamon. (Total: 385 calories)
Waffle Wedge: Two Hy-Vee Multigrain waffles sandwiched with 2 tbsp of apple butter and ½ of a sliced apple or pear. Microwave 30 seconds. (Total: 372 calories)
Egg & Cheese Sandwich: Split one Hy-Vee light English muffin; scoop out a bit of bread for an egg nest; top one half with egg and cheese; cover with other muffin half. Cover and microwave 1-1/2 to 2 minutes. Serve with fresh tangerine. (Total: 343 calories)
Hot Yogurt Parfait: Pour ½ cup frozen blueberries or cherries in mug; microwave 30 seconds. Stir in one cup vanilla yogurt. Serve with 1 graham cracker. (Total: 400 calories)
Yogurt Dips: One cup frosted mini wheat cereal dipped in 1 cup lowcalorie yogurt. (Total: 280 calories)
Soup’s On: Campbell’s Soup at Hand heated and Lil’ Hunk mozzarella string cheese. (200 calories)
Cracker Sandwich: Hy-Vee graham crackers sandwiched with Philadelphia 1/3 less fat strawberry cream cheese. Cluster of grapes. (Total: 305 calories).
Baggie Breakfast: Grab a baggie filled with Fiber One honey clusters cereal and a travel mug filled with chilled or warmed Hy-Vee vanilla soymilk. (390 calories).
Brought to you by your Peoria Hy-Vee Dietitian
Susan Waltrip MS, RD, LDN