Easy, healthy breakfasts to help you lose weight while staying satisfied.

Spinach and Parmesan Omelet




















In a medium skillet coated with nonstick cooking spray, saute 1 cup chopped spinach and 1 tablespoon chopped scallion for 1 minute. Beat 2 eggs with a dash Tabasco; add to skillet. Cook until egg is cooked through, about 2 minutes. Flip and add 2 teaspoons grated Parmesan; cook 15 to 30 seconds. Serve with 1 slice toasted oat bread and 1/2 cup grapes.


Huevos Rancheros


















In a medium skillet coated with nonstick cooking spray, cook 2 eggs sunny-side up. Mix 1/2 cup black beans and 1/4 cup salsa. Top bean-and-salsa mixture and eggs with 2 tablespoons shredded reduced-fat cheddar.



Cinnamon-Raisin French Toast



















Whisk together 1 egg, 1 teaspoon honey, and 1/2 teaspoon cinnamon. Coat 2 slices whole wheat raisin bread with egg mixture. In a skillet misted with nonstick cooking spray, cook bread for 1 minute a side. Serve with 2 tablespoons each applesauce and fat-free ricotta and a dash cinnamon.

Chive-and-Dill Baked Egg

Preheat the oven to 425 degrees. Cut a circle the size of a 4-inch ramekin out of a piece of toasted whole wheat bread. Mist ramekin with nonstick cooking spray and place bread in the bottom; add 1 slice tomato. Beat together 1 egg, a splash skim milk, 1 teaspoon chopped chives, and 1 teaspoon chopped dill. Pour into ramekin and top with 1 slice tomato and 1 tablespoon shredded low-fat Swiss cheese. Bake 10 minutes. Serve with 1 cup raspberries mixed with 1 tablespoon lemon juice and 2 tablespoons sliced almonds.


Raspberry-Banana Smoothie

Combine 1/2 banana, 1/2 cup frozen raspberries, 1/2 cup fat-free Greek yogurt, and 8 ounces skim milk in a blender. Pulse until smooth. Eat with 1 slice whole wheat toast and 2 teaspoons peanut butter.


Tropical Fruit Parfait

Peel and cut 1/2 pink grapefruit and 1/2 navel orange into segments. Combine with 1/2 kiwi, peeled and chopped, and 1/4 cup pineapple chunks. Place 1/2 cup nonfat Greek yogurt in a bowl. Spoon half the fruit mixture over yogurt, add 2 tablespoons high-fiber cereal. Add another 1/2 cup nonfat Greek yogurt, remaining fruit, and another 2 tablespoons high-fiber cereal. Top with 2 table­spoons shredded coconut.


Chicken-Apple Sausage Breakfast Sandwich

Toast 1 whole wheat English muffin. Cook 2 ounces chicken-apple sausage according to package directions. Top one muffin half with sausage and 2 tablespoons shredded reduced-fat cheddar; bake until cheese melts. Top with 1 slice tomato and remaining muffin half and eat with 1 clementine.

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If you're looking to cut calories, fat, and cholesterol from your diet, you may choose an omelet made of egg whites instead of whole eggs for breakfast. But is choosing egg whites over whole eggs really the best choice nutritionally? Check out the chart below to see how they compare.

While choosing straight-up egg whites does lower the omelet's calorie, fat, and cholesterol content, it also makes the meal void of vitamins B2, B12, D, and iron. If you're concerned about getting enough of those nutrients, a good option would be to eat an omelet made of one whole egg and two egg whites. It's still low in calories, fat, and cholesterol, but you'll get some vitamins from the egg yolk.

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Since small bites add up, it's possible to save hundreds of calories each day just by reading labels and choosing lower-calorie options that taste the same. Here are some examples of healthy food swaps you can make during your day that will end up saving you big calories.

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While I'm a firm believer in having a morning snack, not everyone has the time to stop for a banana and almonds break. If a morning snack isn't an option for you, fill up on a breakfast that's high in protein to satisfy your hunger and keep your energy going strong until lunch. Here are some breakfast ideas that contain at least 20 grams of protein and are all under 350 calories.

Cheese and Veggie Omelet

Two large eggs: 12.6 grams, 143 calories
One ounce monterey jack cheese: 6.9 grams, 104 calories
Three medium mushrooms: 1.7 grams, 12 calories
One plum tomato: 0.5 grams, 11 calories

Total protein: 21.7 grams
Total calories: 270


Cereal With Fruit and Milk

One cup GoLean Original cereal: 13 grams, 140 calories
One-half cup fresh raspberries: 0.7 grams, 32 calories
One medium peach: 0.9 grams, 38 calories
One cup skim milk: 8.7 grams, 91 calories

Total protein: 23.3 grams
Total calories: 301


Yogurt With Fruit and Nuts

Six ounces plain Greek yogurt: 18 grams, 100 calories
One-half cup fresh blueberries: 0.5 grams, 42 calories
10 grapes: 0.4 grams, 34 calories
One-fourth cup sliced raw almonds: 4.9 grams, 133 calories

Total protein: 23.8 grams
Total calories: 309


Fruit and Yogurt Smoothie

One small banana: 1.1 grams, 90 calories
Four ounces vanilla Greek yogurt: 10.7 grams, 80 calories
Five medium strawberries: 0.4 grams, 19 calories
One tablespoon all-natural creamy almond butter: 3.5 grams, 95 calories
Two cups raw spinach: 1.7 grams, 14 calories
One-fourth cup cannellini beans: 3 grams, 50 calories

Total protein: 20.4 grams
Total calories: 348


Cottage Cheese With Fruit and Toast

Six ounces lowfat cottage cheese: 16.5 grams, 123 calories
10 fresh cherries: 0.9 grams, 52 calories
One slice whole-wheat bread: 4 grams, 100 calories
One-half tablespoon cashew butter: 1.3 grams, 48 calories

Total protein: 22.7 grams
Total calories: 323

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Eating well-balanced meals and snacks are both important for maintaining a healthy lifestyle. But whether it's because you find yourself mindlessly snacking or because your meals aren't keeping you as full as you'd like, sometimes you need something to keep you from rummaging through the pantry.

Nuts

Nuts don't just contain healthy fats to help keep your cholesterol low — they are also good sources of appetite-killing fiber, which digests slowly so it stays in your stomach much longer than other carbohydrates. A 1/4 cup of almonds, for example, contains four grams of fiber.

Spices

Studies have shown that spicy food can help keep you fuller longer as well as increase metabolism. A recent study, for example, found that people ate 60 fewer calories (and burned about 10 more) when cayenne pepper was added to their tomato soup (compared with those who ate nonspiced soup).

Mint

The smell of mint is not only calming but is also an effective appetite suppressant. Try burning a mint-flavored candle or drinking mint tea if you are trying to cut back on oversnacking.

Avocado

Avocados are full of healthy monounsaturated fats, which help keep you full. Add half an avocado to a slice of toast for a breakfast that'll keep you full until lunch.

Leafy Greens

High water content and fiber also help leafy vegetables fill your stomach. Try this shredded kale and brussels sprout salad for your next lunch.

Eggs

Another protein-packed food are eggs, which studies have shown can help you control your appetite for up to 36 hours.

Yogurt

Another excellent source of protein, yogurt has the added benefit of its fat-burning potential. Choose low- or nonfat Greek yogurt for added protein potential.

Lemon

Eating something sour can help curb sweet cravings, helping you feel satisfied after a meal. Try this lemon chia vinaigrette recipe on your next salad to control overeating.

Soup

Studies have shown that people who ate soup as an appetizer ended up eating less throughout their meal. Just make sure you choose a broth-based soup over a high-fat creamy version.

Water

Sometimes a craving can be quelled with just a glass of water, and it can also keep you hydrated as well (in fact, drinking water before you eat is a good practice, since sometimes people confuse dehydration with hunger). If a glass of water isn't cutting it, eating a snack featuring fruits and vegetables that have a high water content like apples (which are good sources of fiber as well), watermelon, or cucumbers can have the same effect.

Green Tea

Drinking hot water can help keep you full, and not only that, green tea may also help increase your levels of the appetite-regulating-hormone cholecystokinin.

Salmon

Besides being a good source of lean protein, salmon (as with other types of seafood) is a good source of omega-3s. Studies have shown that omega-3s can help increase satiety, and further research suggests that eating omega-3s may help reduce food reward cues.

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With the holidays here, it can seem like diet sabotage is around every corner. But it's not just about sugary office treats and endless holiday party spreads; some of the most common Fall and Winter foods actually help, not hurt, your waistline. Want to know which ones? Read on for five fat-burning foods you should be eating this holiday season!

Dark Chocolate

Your favorite indulgence actually includes two ingredients that are known to boost metabolism: caffeine and the antioxidant catechin. Just make sure you stick to a small square a day so the sugar and calories don't outweigh dark chocolate's fat-burning potential.


Sweet Potatoes

Sweet potatoes may just be your cold-weather fat-burning secret. Sweet potatoes are a great source of fiber, which helps keep you feeling full while burning calories by putting your digestive system to work. And they also contain a hormone that helps regulate your blood sugar. Stick with simply seasoned boiled or steamed sweet potatoes — not a sugary Thanksgiving dessert — if you are eating for weight loss.


Cinnamon

This is the time of year where cinnamon is often the star, and that's a good thing: the warming Winter spice has been shown to slow digestion and regulate blood sugar to boost your metabolism.


Pears

You can find various types of pears throughout the Winter, and there's reason to stock up: pears, like apples, contain high levels of pectin, which binds to water and limits the amount of fat your body absorbs.


Turkey

Rest assured, your post-Thanksgiving leftover turkey habit is helping you burn fat. Lean protein, like turkey, keeps you full and takes energy to digest — both of which mean increased metabolism. Go for skinless breast meat to keep the calories down.

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No matter when you eat your biggest meal of the day, your calories should still work for you. These meals are jam-packed with nutrients — from energy-sustaining protein to disease-fighting antioxidants — while still ensuring you keep calorie counts low. Each of these comforting and filling meals are under 500 calories, meaning you'll be full and satisfied afterward without sacrificing weight-loss goals. Read on for the recipes!

Zucchini Noodles Aglio et Olio
For those days when you're craving nothing but pasta, reach for a huge bowl of this garlicky zucchini pasta dish. A sprinkle of almond meal instead of breadcrumbs takes this recipe over the top.  Get The Recipe

Cauliflower Crust Pizza
Yes, you can eat half a pizza without guilt. This cauliflower crust pizza features a gluten-free crust and fresh tomatoes, skim mozzarella cheese, and basil leaves for a healthy take on a classic.  Get The Recipe

Cauliflower Rice

Fried rice should definitely not be on anyone's healthy-eating menu, so get the taste — and kill the cravings — with this paleo perfect cauliflower fried "rice" recipe instead. Get The Recipe

No-Mac and Cheese
What's the secret to making a pasta-less mac and cheese just as irresistible as the classic? Cauliflower, the perfect vehicle for a cheesy, creamy sauce made from cheese, coconut milk, butter, and coconut flour. While this gluten-free no-mac and cheese is under 400 calories, note that it's high in saturated fat, so enjoy this comforting dish in moderation. Get The Recipe

Paleo Meatballs
Serve these paleo meatballs on a salad or bed of zucchini noodles, and you'll still hit your under-500 calorie goal.  Get The Recipe

Turmeric-Spiced Mushroom Pilaf
Turmeric might just be a super spice: it's been known to boost immunity, relieve digestive discomfort, and possibly prevent disease. This turmeric-spiced mushroom pilaf is made with a generous dose of turmeric added to a brown rice and mushroom mixture. The result is a mildly spicy, satisfying one-pot meal that helps you feel your best. Get The Recipe

Thai Peanut Soba Noodles
Make this Thai-inspired soba noodle salad for dinner, enjoy it for lunch the next day. The flavors develop with time, making this protein-rich and fiber-full cold dish perfect as leftovers. Get The Recipe

Healthy Chicken Salad
Traditional chicken salad clocks in at 500 calories, but this healthy chicken salad is 139 calories a serving. The secret? A simple swap of Greek yogurt for mayo. Serve with one or two slices of bread (like wheat bread, 220 calories for two slices). Get The Recipe

Spaghetti Carbonara
Lighten up traditional carbonara with this whole wheat spaghetti carbonara made with low-fat milk and, yes, a healthy dose of parmesan cheese. Get The Recipe

Sweet Potato, Chickpea, and Quinoa Burger
This sweet potato, chickpea, and quinoa veggie burger is perfectly spiced and completely satisfying. At 202 calories per patty, you can add a 120-calorie whole wheat bun and lettuce, tomato, and ketchup (34 calories) and still come in at well under 500 calories. Get The Recipe

Red Pepper and Lentil Bake
High in vitamin A, vitamin C, and fiber, red bell peppers make a perfect accompaniment to protein-rich lentils in this low-calorie recipe. Even better news? You'll be surprised at how large an under-250-calorie portion of this cheesy red pepper and lentil bake really is. Get The Recipe

Chirashi Bowl
A light, refreshing meal is perfect for hot Summer days. Try this chirashi bowl, made with fresh vegetables, brown rice, and sushi-grade tuna, to cool off in the heat. Get The Recipe

Cheddar Soup
A hearty bowl of creamy cheddar soup can soothe the soul, but it's not always so great for the waist. This healthy cheddar soup recipe keeps the texture you crave but nixes calories by using cauliflower to create a creamy soup base.  Get The Recipe

Tofu Scramble
Versatile, quick, and perfect for breakfast, lunch, or dinner, a basic tofu scramble is a great go-to meal. This vegan tofu scramble brings the Southwest to your table, fast.  Get The Recipe

Mac and Cheese
Yes, you can have delicious, healthy mac and cheese. This version owes its low calorie count — and appropriate orange hue — to pureed butternut squash. Get The Recipe

Vegan Split Pea Soup
One-pot meals like this vegan split pea soup definitely don't lack dimension. With plenty of spices and sweet potatoes, a large bowl will fill you up for hours. Get The Recipe

Spicy Cauliflower Lasagna
Red pepper flakes, cinnamon, and roasted cauliflower give this healthy version of lasagna amazing depth of flavor.  Get The Recipe

Toasted Quinoa and Cabbage
If you need a break from a weekend of heavy meals, then make this digestion-aiding lemony toasted quinoa and wilted cabbage dish. Get The Recipe




Blueberry, Quinoa, and Kale Salad
This colorful salad has a bit of everything: blueberries, carrots, tomatoes, almonds, nori, kale, and quinoa, all blended with an Asian-inspired soy ginger dressing. Talk about eating the rainbow! Get The Recipe





Panko-Crusted White Fish
This protein-packed, simply prepared panko-crusted white fish recipe is the perfect post-workout dinner. Get The Recipe

Cumin-Spiced Lentils
Settle in with a large, comforting bowl of cumin-spiced lentils; packed with protein and fiber, this gluten-free meal satisfies no matter how hungry you are. Get The Recipe