5 Ways to Make Breakfast Healthier – Without Even Trying

By Liz Vaccariello
I've always believed that eating a solid, nutritious breakfast is one of the most important things you can do for your body.
Thanks to new research from the University of Missouri-Columbia, I'm trying to pack more protein into my morning meal. The study found that people who ate protein-rich breakfasts had fewer cravings and even ate fewer high-sugar and high-fat meals in the evening compared to people who didn't eat breakfast or who ate a ready-to-eat cereal equivalent in calories, fat, sugar, and fiber.
Want to sneak more protein into your breakfast without even trying?

1. Sprinkle ground flaxseed on cereal, in smoothies, or on yogurt.

Two tablespoons boasts an impressive three grams of protein, the same as half of a poached egg. This nutty seed is also packed with heart-healthy omega-3 fatty acids and adds a mild crunch to smoothies and yogurt.

2. Eat quinoa instead oatmeal.

This typically savory dinner side dish transforms easily (and deliciously) into breakfast fare, and a one cup serving has eight grams of easily-absorbable protein. Cook it according to the directions on the package the night before, and in the morning, simply add a little fat-free milk and zap it in the microwave on high for about 45 seconds. For an extra nutrition boost, add heart-healthy walnuts, flaxseeds, or fresh fruit.

3. Make lunch for breakfast.

Instead of that slice of toast with cream cheese or butter, move your lunchtime tuna sandwich to the breakfast slot. One of the most budget-friendly sources of protein around, tuna boasts about 25 grams of protein per can (about two servings). Or if you're not a tuna fan, have smoked salmon on whole wheat toast for another great combo of protein and omega-3s.

4. Scramble up your eggs.

I love this simple recipe from our New York Times best-selling book, The Digest Diet: Combine one egg with two egg whites, a tablespoon of fat-free or one percent milk, two tablespoons shredded, reduced-fat cheddar cheese, half a teaspoon of minced red or green serrano chiles, two tablespoons chopped fresh cilantro, and a pinch of ground cumin to top it off. It's easy to prepare (even on busy weekday mornings) and bursting with plenty of flavor to wake up your tastebuds. Best of all? It's got a whopping 14 grams of protein to keep you full for hours after you eat.

5. Go bananas for Greek yogurt.

No wonder the Greek stuff is taking over the yogurt aisle: Regular yogurt has about nine grams of protein per serving, while the Greek version can have as much as 15 to 20 grams. One six-ounce serving of the strained kind also has about 20 percent of the daily recommendation for calcium, which may also help with weight loss. Start with non-fat plain Greek yogurt amd stir on some honey, berries, and a sprinkle of cinnamon to coax your body into weight-loss mode.
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