9 Essential Egg Recipes



9 Almost-Instant Breakfasts

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Breakfast in a flash

Breakfast has more badges of honor than a Boy Scout—it energizes you in the morning, gets your metabolism off to a speedy start, and keeps you from overeating later. Yet somewhere between hitting the snooze button and sprinting out the door, the most important meal of the day got demoted to “things you should do but don’t” (along with flossing daily and drinking more H2O).

We know that cooking a full sit-down meal isn’t feasible most mornings, so we whipped up these nine speedy morning meals. More nutritious (and way less boring) than your standard morning fare, these recipes will fuel you up in the same time it takes to brew a pot of coffee. Breakfast is on!

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Easy Overnight Oatmeal

So good (and good for you) that you’ll never cook oatmeal again.

PREP TIME: 2 minutes
TOTAL TIME: 2 minutes
SERVINGS: 1

½ c old-fashioned oats
1 c unsweetened vanilla almond milk
½ c blueberries
2 Tbsp slivered almonds

Combine all ingredients in a bowl and refrigerate overnight.  

NUTRITION(per serving) 250 cal, 11 g pro, 43 g carb, 8 g fiber, 15 g fat, 1 g sat fat, 181 mg sodium

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Breakfast Banana Split

This healthy spin on a childhood fave delivers when you have to split.

PREP TIME: 3 minutes
TOTAL TIME: 3 minutes
SERVINGS: 1

1 sm banana, peeled and halved lengthwise
1 Tbsp natural peanut butter
1 sm container 0% vanilla Greek yogurt
2 Tbsp high-fiber, low-sugar cereal
Fruit (optional) such as strawberries, blueberries, or pineapple

1. PLACEbanana halves in a shallow bowl, cut sides facing inward.
2. SPREADpeanut butter evenly over open banana.
3. SPOONyogurt in the middle.
4. TOPwith cereal and, if desired, fruit.

NUTRITION(per serving, without fruit) 388 cal, 12 g pro, 59 g carb, 5 g fiber, 8 g fat, 1 g sat fat, 176 mg sodium

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Whey-Too-Good Smoothie

This delicious drink is packed with satisfying protein and bone-building calcium.

PREP TIME: 5 minutes
TOTAL TIME: 5 minutes
SERVINGS: 2

¾ c part-skim ricotta cheese
¾ c 1% chocolate milk
¼ c chopped pecans
½ banana
2 Tbsp low-fat vanilla yogurt
2 tsp ground flaxseed
2 tsp chocolate whey protein powder
6 ice cubes

Blend together all ingredients.

NUTRITION(per serving) 344 cal, 20 g pro, 27 g carb, 4 g fiber, 19 g fat, 6 g sat fat, 190 mg sodium

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Mex-illent Egg Sandwich

Forget fried eggs; nuke one up in the microwave in 60 seconds flat for a new spin on huevos.

PREP TIME: 5 minutes
TOTAL TIME: 5 minutes
SERVINGS: 1

1 whole-wheat English muffin
1 Tbsp salsa
1 egg
1 Tbsp shredded reduced-fat Mexican-blend cheese
1 tsp diced fresh cilantro

1. BEATone egg in a microwave-safe bowl. Microwave for 30 seconds on high, stir the egg, and microwave for another 30 seconds.
2. SPREADsalsa on bottom half of muffin.
3. TOPwith egg, cilantro, and cheese.
4. TOASTin toaster oven until cheese melts.
5. TOPwith other muffin half.

NUTRITION(per serving) 237 cal, 14 g pro, 29 g carb, 5 g fiber, 8 g fat, 3 g sat fat, 529 mg sodium

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Coconut Pineapple Cottage Cheese

Yogurt gets all the attention, yet cottage cheese has plenty to brag about: It’s full of protein and calcium.

PREP TIME: 2 minutes
TOTAL TIME: 2 minutes
SERVINGS: 1

1 c low-fat (2%) cottage cheese
1 c pineapple chunks
1 Tbsp shredded sweetened coconut

Combine ingredients in a bowl and stir.

NUTRITION(per serving) 289 cal, 29 g pro, 32 g carb, 3 g fiber, 7 g fat, 5 g sat fat, 740 mg sodium

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Breakfast Grits ‘N’ Shrimp

Instant grits? Believe it. This one-bowl meal mixes together fast with little mess.

PREP TIME: 3 minutes
TOTAL TIME: 3 minutes
SERVINGS: 1

1 packet instant grits
¼ c canned baby shrimp, drained
1 Tbsp shredded cheddar cheese
1 Tbsp barbecue sauce
2 strips low-sodium bacon, torn to pieces (optional)

1. PREPAREgrits according to package directions.
2. ADDshrimp and cheese, stir well to blend.
3. TOPwith barbecue sauce and (optional) cooked low-sodium bacon.

NUTRITION(per serving, without bacon) 205 cal, 15 g pro, 30 g carb, 1 g fiber, 3 g fat, 1 g sat fat, 921 mg sodium

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Sunny Waldorf Salad

Salads aren’t just for lunch! Start your day with this refreshing twist.

PREP TIME: 10 minutes
TOTAL TIME: 10 minutes
SERVINGS: 4

¾ c low-fat plain yogurt
½ c orange juice
1 ½ Tbsp honey
½ tsp ground cinnamon
3 apples, cut into ½” chunks
1 lg orange, separated into segments
1 rib celery, chopped
½ c golden raisins
3 Tbsp coarsely chopped nuts, like cashews, almonds, or peanuts

1. COMBINEyogurt, orange juice, honey, and cinnamon in a large bowl.
2. ADDapples, orange segments, celery, raisins, and nuts.
3. STIRto mix.

NUTRITION(per serving, with cashews) 233 cal, 5 g pro, 49 g carb, 5 g fiber, 4 g fat, 1 g sat fat, 50 mg sodium

More from Prevention:12 Hunger-Fighting Power Salads

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Apple-Cinnamon Waffle

Frozen waffles have come a long way (check out the winners of the Cleanest Packaged Food Awards for our favorite brands). With the right toppers, you’ve got a sweet and balanced breakfast.

PREP TIME: 5 minutes
TOTAL TIME: 5 minutes
SERVINGS: 1

1 whole grain frozen waffle
3/4 c unsweetened applesauce
1 Tbsp chopped walnuts
Sprinkle ground cinnamon

Toast the waffle and top with the applesauce, walnuts, and cinnamon.

NUTRITION(per serving) 250 cal, 3 g pro, 43 g carb, 6 g fiber, 9 g fat, 1 g sat fat, 200 mg sodium

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Guac 'N' Roll

Fast, easy and portable, this roll-n-go breakfast works when you have to get out the door, like,now.








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Date: 17.12.2018, 18:40 / Views: 93241