Do you love a big, hearty breakfast? If you do, you’re in luck! On the South Beach Diet, we understand the importance of starting your day off with a healthy, satisfying morning meal. With some forethought, planning, and ingredient swaps, you can easily prepare a nutritious breakfast your whole family will love.
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Veggie
and Turkey-Bacon Scramble.
Bacon and eggs are a classic morning meal that can be enjoyed on all Phases.
Preparing these scrambled eggs is simple: Just heat a little extra-virgin olive
oil in a nonstick skillet, add one or two whisked eggs, and once they’re just
beginning to set, sprinkle in chopped veggies (precook them if you like), such
as tomatoes, bell peppers, and onions, and some chopped precooked reduced-fat
turkey bacon. Experiment with different veggies, lean meats, and seasonings
(including fresh herbs) to keep your traditional egg breakfast interesting.
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Breakfast
Smoothies. Breakfast smoothies are perfect
on-the-go meals. On Phase 1, blend low-fat or nonfat plain yogurt with natural
no-sugar-added peanut butter, or your choice of another nut butter, and sugar
substitute to taste, if desired. You can also add silken tofu and toasted
almonds. On Phase 2, combine strawberry and banana slices, nonfat or low-fat
plain, wheat germ or flaxseed or chia seeds, and ice cubes.
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French
Toast with Syrup. French
toast is an all-time family favorite that can be enjoyed starting on Phase 2. A
quick and healthy way to prepare it: Whisk eggs, fat-free or 1% milk, pure
almond extract, salt, and nutmeg in a bowl. Soak slices of 100% whole-wheat
bread in the mixture, and cook the bread slices over medium heat in a nonstick
skillet or on a nonstick griddle lightly coated with extra-virgin olive oil
until golden brown. Be sure to use sugar-free syrup, such as maple, or create
homemade syrup by heating blueberries or strawberries with fresh lime juice and
a sugar substitute. Feel free to enjoy the French toast with fresh fruit.
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Oatmeal with
Berries and Walnuts.
Whole-grain, high-fiber, low-sugar cereals are one of the healthiest breakfast
options when you are on Phase 2. Be sure to buy steel-cut oats when purchasing
oatmeal because they’re rich in protein, iron, and soluble fiber. Choose
varieties that have at least 3 grams of fiber and no more than 2 grams of
sugar. Sprinkle the cooked oatmeal with fresh berries and walnuts for added taste
and texture. To further boost flavor, mix in a little pure vanilla or almond
extract.
- South Beach Diet Meal Bars. The best choice is always whole foods, but sometimes, you just won’t have time to prepare a home-cooked breakfast. In this case, consider grabbing one of our South Beach Diet Meal Bars or Good to Go Bars before you rush out the door. They are a healthy and convenient option, and they’ll keep you satisfied and energized until it’s time for your midmorning snack. Enjoy the Good to Go Bar with a glass of fat-free or 1% milk or 1/2 cup nonfat plain Greek yogurt for added protein.
