Breakfast really is the most important meal of your day! In fact, research is very clear that people who skip breakfast tend to gain more weight vs. those who eat a balanced breakfast.

The perfect morning meal contains lean protein, low glycemic index carbohydrates (such as fruit), some whole grain and essential fat. See examples below and enjoy!

1) Blueberry yogurt crunch Calories = 290

• 1/2 cup of low fat yogurt
• 1/2cup of mixed berries
• 2 tsp of walnuts sprinkled over top for extra crunch and Omega 3!

2) Frozen strawberry banana smoothie Calories = 300

• 5 ounces of soy milk or 1% cow’s milk
• 1/2 frozen banana
• 1/2 cup of frozen strawberries
• 1 scoop of vanilla protein powder (preferably a whey isolate powder)
• 1 tsp of flaxseed oil (to be kept in fridge)

3) Cottage cheese and fruit crunch  Calories = 280

• 1/2 cup of 1% cottage cheese
• 1/2 cup of blueberries
• 4 tbsp. of bran cereal
• 1 small banana sliced over top

4) Cheesy eggs Calories = 290

• 1/2 cup of egg whites
• 1 large Omega 3 egg
• 2 ounces of grated low-fat cheddar or Swiss cheese
• 1 slice of whole grain bread

Add 1 tbsp. of butter to fry pan. Pour in egg whites and cracked Omega 3 egg. Add in cheese and cook until desired consistency. Enjoy with 1 slice of bread on the side.

5) Open-faced peanut butter & banana sandwich Calories = 249

• 1 slice of Omega 3 whole grain bread
• 2 tsp. of natural peanut, almond or cashew butter
• Slices of bananas over top

Dr. Joey Shulman is the founder of The Shulman Weight Loss Clinic. Her latest release The Metabolism Boosting Diet is in stores now! For more information, please visit www.drjoey.com