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Breakfast Sample Menus for weight-loss
The core breakfast consists of whole-grains and good quality proteins
When to eat breakfast?
After waking up drink water, do aerobics, wait for 45 minutes, and then eat breakfast. You should eat breakfast within two hours after you wake-up.
How big should be breakfast?
The breakfast should consist of about 20 to 25% of your total daily calorie intake. If you plan to eat 1,600 calories per day, your breakfast should be 320 to 400 calories. If needed, reduce the number of calories in the dinner.
What should breakfast consists of?
The core of breakfast consists of high-fiber and good quality proteins. The fiber is not absorbed in the body, and the proteins are absorbed slowly. The core-breakfast makes you feel full for longer time.
For non-vegetarians, quality proteins are available in dairy, eggs, meat, poultry and fish. The best source of fiber is whole-grains.
For vegetarians, the proteins in whole-grains should be complemented with proteins in dried beans, vegetables and nuts increasing the overall quality of plant proteins. All these items also have fiber.
You may add fresh fruits and dairy products. Fresh fruits have fiber. Dairy products have quality proteins. Fruits and dairy products also have many vitamins and minerals.
Eggs are the highest quality proteins, but contain high amount of Cholesterol. You should limit whole eggs to 8 per week. Egg yolks are the source of Cholesterol and many B vitamins.
Dairy products are high in saturated fats and Cholesterol. You should eat minimum equivalent of 2 cups of milk per day but limit it to a maximum equivalent of 3 cups of milk per day.
Beverages, fruits, Dairy, Miscellaneous
Coffee with Splenda (sugar substitute), fat-free coffee whiteners
Tea (Black, Green, White) with lemon, Splenda
Dairy: Low-fat or fat-free milk, Lassi (whipped yogurt with Splenda), Low-fat or fat-free Buttermilk
Avoid fruit juices, they have little or no fiber
½ Grapefruit is preferred fruit for weight-loss. However, it may react with some prescription medications
American Foods Core Breakfast
Hard-boiled or Poached eggs, Whole-grain Toast with trans-fat free Margarine
Omelet or Scrambled eggs, Whole-grain Toast with trans-fat free Margarine. May use egg-whites.
Grilled Ham and Swiss cheese Sandwich on whole-grain bread.
Whole-Grain Bagel and Lox, low-fat cream-cheese optional
Kedgeree (Brown Rice and Salmon)
Cold High-fiber Cereal (Shredded wheat, or Corn flakes) in low-fat milk
Hot High-fiber Cereal (Oatmeal cooked in low-fat milk)
Nut-Butter Jelly Sandwich (Almond or Peanut Butter, Jelly, Whole-Grain Bread)
Yogurt and fresh fruits. Can also make smoothie
Brown Rice Pilaf with Peas, nuts and Tofu
Indian Foods Core Breakfast
Anda Bhurji (Curried Scrambled Eggs) and Roti (whole-grain bread). May use egg-whites.
Dal Roti (Pulse and legume soups, and whole-grain bread)
Dal Chawal (Pulse and legume soups, and Brown Basmati Rice)
Subzi Roti (Damp vegetable curries and whole-grain bread)
Dalia (Cracked wheat cooked in low-fat milk)
Khichri (Brown Basmati Rice and Split Moong beans), Dahi Yogurt
Pudla (Besan, Kuttu, Vegetables).
Idli and Sambar
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