Severely restricting caloric intake is futile. Not only is it not nutritionally sound for the long haul, it is nearly impossible to stick with it. For long-term weight loss and more energy than ever, focus on staying satisfied throughout the day by eating four 400 calorie meals. Add some MUFAs (monounsaturated fatty acids) to keep from getting hungry later.
Breakfast is important to fuel the body and the brain, according to Gail Frank with the American Dietetic Association. Otherwise, you'll feel tired or irritable. Skipping breakfast typically causes people to consume more calories throughout the day than they would if they began the morning with a healthy meal.
If possible, have a variety of foods for breakfast to prevent boredom and increase the nutritional benefits. Start the day with these delicious breakfast menu ideas.
Oatmeal and Fruit
Oatmeal has the health benefit of being good for the heart as well as the ability to maintain a person’s energy for an entire morning. Cook a bowl of quick, one minute oats and add sliced fruit and chopped nuts.
Suggestions for fruit and nut combinations to add to the oatmeal:
- apples and walnuts
- peaches and almonds
- bananas and macadamia nuts
- pears and pecans
Peanut Butter Sandwich and Fruit
Spread a tablespoon of all natural peanut butter on a slice of whole grain bread. Add one serving of fruit and a glass of fat free milk for a great start to the day.
Bacon and Eggs
An old fashioned meal of bacon and eggs will keep a person satisfied for hours. The food is healthy, but be careful not to add too many calories during preparation.
Bacon and egg menu:
- 2 strips of organic turkey bacon
- 1 egg and 1/3 cup of sliced black olives scrambled dry or with cooking spray
- 1 slice of whole grain toast with 1/2 teaspoon of butter
- 1 glass of orange juice or 1/2 of a banana
Breakfast Pita
Cut a piece of whole grain pita in half. Save one half of the bread for another day. Stuff half with eggs scrambled dry or with cooking spray. Add sliced olives, diced green peppers, diced tomatoes and shredded cheese.
Waffles, Fruit and Yogurt
Enjoy the full flavor of two whole grain organic waffles topped with slices of fruit and sprinkled with flaxseed. Top with a few shakes of apple pie spice, cinnamon or nutmeg over the fruit and add a side of fat free yogurt for a hearty breakfast that will stick to the ribs.
Sliced fruit ideas:
- 1/2 banana
- 1 medium apple
- 1 medium peach
After fasting all night, a good breakfast gets the body fueled and ready for the day. This initial food provides energy for the brain and the rest of the body for optimum function. It will help with weight loss by curbing the appetite, which may cause overeating later. Instead of eating high fat, high sugar foods first thing in the morning, whole grains, healthy proteins and fruit provide the proper nutrition to help with keeping the body in tip top shape. Enjoy three more 400 calorie meals during the day for a healthy diet and lifestyle.
Like these menus? Then read 400 Calorie Meal Ideas - Healthy Lunches.
Debby Mayne - Debby Mayne is a published author of more than 30 novels and novellas and former fashion writer for the Home Shopping Network.
