Meghan Tiernan (MS, RD, LDN) is a registered dietitian with a passion for helping others achieve a healthy lifestyle. She strives to help others learn the most nutritious way to eat, in order to achieve good health. Meghan enjoys cooking and running and believes that with just some basic knowledge, you can gain the confidence in yourself to know that you can eat well.

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Dietitian Consult

by Meghan Tiernan, MS, RD, LDN

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Breakfast is a very important meal to kick start your metabolism and keep it revving all day long. The problem that most people face with breakfast is that it's easy to overlook in the rush of the morning routine.

In fact, if you Google how many people skip breakfast the numbers vary - but are overwhelming. Some search results include 5 out of ten adults and 31 million people skip breakfast. The bottom line is, if you're looking to lose weight, breakfast is the first place you need to start.

Breakfast doesn't have to be grand and a lot of work. If your biggest road block to eating is time, then these are the suggestions for you.

A few guidelines I recommend:

- Keep breakfast to about 300 calories
- Include fruit with your breakfast
- Try to include whole grains
- Include lean protein

Here are some quick and easy breakfast ideas for you to try.

Egg beaters in a mug with whole wheat toast
Spray the inside of a mug, pour in a 1/2 cup of egg beaters (as well as any other additions you want) and microwave on high for 1 minute, stir, and then microwave on high for 30 seconds more. Toast two slices of whole wheat toast and add 1 cup of cut fruit for a complete meal!

Fresh fruit and low fat cottage cheese

Fresh fruit and Greek or Light Yogurt with 1 tbsp slivered almonds or walnuts

1 cup of cereal (that has less than 150 calories/serving) with 1/2 cup low fat milk and 1/2 cup fruit

Low Sugar or Instant Oatmeal microwaved with a 1/2 cup frozen berries and 1 tbsp slivered almonds or walnuts

1 whole wheat English muffin with 1 tablespoon of peanut butter and 1/2 a banana

Any other fiber and protein combo you can come up with:

- Apple and string cheese
- Whole wheat waffles (2) and 1 tablespoon of peanut butter
- A cereal bar that has protein or a meal replacement bar

Anyway you can get breakfast into your diet is a good way, just try and make it a healthy addition to your diet!

Want personalized diet and nutrition advice from Meghan, our Diet.com Registered Dietitian? Upgrade your Diet.com account to Premium to have unlimited, one-on-one consultations with her!

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