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Top 15 healthy breakfast ideas

Last updated on: October 13, 2011 17:00 IST

Top 15 healthy breakfast ideas

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Gud2Eat.com

Breakfast is the most important meal of the day. We tell you how you can make it filling as well as healthy.

It's the first meal you have in the day. According to various dieticians it is also the most important one. And since nothing can be better than starting off your day with a healthy meal, here are some healthy breakfast suggestions that will not just be filling but also won't add to your calories.

Apples or bananas or any fresh fruit

Fruits (bananas, apples, and oranges ) are any time snacks as they are easy to carry and are loaded with antioxidants, vitamins, minerals and fiber and can give you an immediate energy boost.

Calories: 80-120, depending on the fruit

Courtesy: Gud2eat.com


Photographs: Gud2Eat.com
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Almonds and oranges

Try this on the go snack, a medium orange with 10-12 almonds, which will provide 170 calories and 5 grams of protein.


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Banana with peanut butter

Do you like peanut butter or bananas -- together they make a crunchy and a satisfying snack.

A medium sized banana and 1 tablespoon of nutty peanut butter provides 190 calories of energy, 5 grams of protein and 4 grams of fiber.


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Breakfast cereal

Choose ready to eat fiber rich cereals and toss a handful of berries or nuts or seeds to heighten the nutrient score.

1 cup of cereal with skimmed milk will provide about 120 calories and 4 grams of protein and 20 grams of fiber.


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Yogurt and cereal

If you need a big energy boost before dinner or your workout try a bowl of yogurt and cereal, which will give you energy and protein and keep you full for a long period of time.

Calories: 100-200, depending on fat content of yogurt (low fat or fat free)


Image: Yogurt and cereal
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Yogurt parfait

A dessert consisting of layers of yogurt and fruit and best is you get to choose your layers made up of choice of fruits like berries or dried fruits or nuts and seeds.

Just a small cup of 6-8 oz would provide about 180 calories and 6-7 grams of protein.


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Power milkshake

A glass of power milkshake can provide with 180 calories of energy and 10 grams of protein.

Blend ripe banana (half) plus strawberries (half cup) plus a glass of skim milk.


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Orange and strawberry smoothie

Orange juice blended with strawberries, yogurt and honey will give you your morning dose of carbohydrates, proteins and powerful antioxidants.


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Hot chocolate and a cookie

Try a 'no added sugar' glass of hot chocolate made out of skimmed milk and an oatmeal cookie.

This would provide about 200 calories of energy plus 10 grams of protein.


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Instant oatmeal

Cinnamon flavoured instant oatmeal makes a fulfilling desk snack food but be careful as many options may be loaded with sugar.

You can add to the nutrient quotient by adding a handful of nuts and seeds of your choice. Instant oatmeal will provide about 120-140 calories plus fiber and protein; check your label for details.


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Beans + salsa and multigrain bread

Mix freshly made tomato salsa with baked beans (canned or boiled and strained) for a healthy bean spread.

Beans and multigrain bread will give you the right mix of proteins and carbs for an energetic work day.


Image: Beans, salsa and multigrain bread
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Vegetable sushi rolls

Veggie sushi rolls made out of brown rice are fiber rich snacks.

5 pieces of vegetable sushi roll provide 140 calories, 4 grams of protein and 3 grams of fiber.


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Hard boiled egg and banana

One hard boiled egg and a medium banana can keep you going energetically for 2-3 hours as provides healthy 180 calories and 7 grams of protein.


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Egg white sandwich

An egg white sandwich will provide you with 180 calories and 14 grams of protein (if made with two medium eggs)


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Basil + egg white + roti

Try egg white on roti layered with low fat cheese. (A little olive oil some freshly chopped basil + 2 egg whites + sprinkle cheese, salt, pepper + top it with a roti and serve).


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