The basics of a healthy breakfast

[jones34]

Even though you know a healthy breakfast has many benefits, you may not be sure what exactly counts as a healthy breakfast.

Here's what forms the core of a healthy breakfast:

* Whole grains. Options include whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or melba toast.
* Low-fat protein. Options include hard-boiled eggs, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon.
* Low-fat dairy. Options include skim milk, low-fat yogurt and low-fat cheeses, such as cottage and natural cheeses.
* Fruits and vegetables. Options include fresh fruits and vegetables or 100 percent juice beverages without added sugar.

Together, these core groups provide complex carbohydrates, fiber, protein and a small amount of fat — a combination that packs big health benefits and that also can leave you feeling full for hours.

Try to choose one or two options from each category to round out a healthy breakfast.

[piciode09]

a lot of times ill drink a second breakfast after eating to get in more calories. or if im short on time

1 cup instant oatmeal
6-8egg whites you can add some whole eggs along with the egg whites
depending on if your cutting bulking etc.
1 banana
10 oz. skim milk
1 scoop chocolate protein

you can add peanut butter as well if your bulking.