Breakfast is usually a veggie omelet, a smoothie, or a high fiber cereal with berries and milk or yogurt. In the winter months, I throw in steel cut oats to the mix. Typically, I choose 2 things to eat for breakfast each week. This week, it could be smoothies and omelets. Next week it could be cereal and yogurt. I then alternate between each of the 2 things throughout the week to change it up. Pictured left is an example of some cereals I may eat. If you are one of my clients, I have probably turned you on to eating Fiber One or Kellogg’s Bran Buds. I always keep one or the other in my cupboard to top off my yogurts or mix it in with other cereals. These cereals are packed with fiber (the highest I’ve seen in the market) and are super filling. Foods that are filling make you less likely to overeat at the next meal, thus promoting weight loss.

Rules for breakfast cereals:

1. First ingredient has to be whole wheat/whole grain
2. Sugar <11 g
3.  >5 g of fiber/serving

Pictured is the Millville Shredded Wheat Blueberry flavor from ALDI. It has a clean label (no junky preservatives and additives that I can’t pronounce), whole grain is the first ingredient, and it contains 6 g of fiber/serving.

A balanced breakfast should have fiber plus a fat and/or protein.

Smoothie Bowl: blended avocado w/ almond milk + Garden of Life Meal topped with banana, unsweetened shredded coconut flakes, chia seeds

Fiber – banana
Protein – Garden of Life Meal
Fat – avocado, coconut flakes, chia seeds

Egg, avocado, sprouted Ezekiel bread, hot sauce, and watermelon

Fiber – sprouted bread, watermelon
Protein – egg
Fat – avocado

Egg omelet: Eggs with Trader Joe’s Bruschetta Sauce inside and 2 GG Crackers 

Fiber – GG crackers, bruschetta
Protein – eggs

Yogurt Parfait: full-fat greek yogurt, blueberries, Kellogg’s Bran Buds

Fiber – Bran bud cereal, blueberries
Protein- Greek yogurt