In a recent study, people who ate 22% to 25% of their calories early in the day gained less weight than those who had little or nothing in the a.m. Pair one of these options with fruit and a skim latte for a satisfying breakfast.
By Caren Oppenheim
260 calories, 9g fat, 3g fiber, 11g protein
"It was so fast and easy to prepare—just two minutes in the microwave."
—Susan Hennessey, assistant photo editor
140 calories, 2g fat, 6g fiber, 3g protein
"Two waffles (the serving size) were very filling and got me through the morning."
—Nicole Zigmont, assistant designer
230 calories, 7g fat, 6g fiber, 12g protein
"There were lots of vegetables, which added texture and made it a substantial breakfast."
—Heather Eng, web editor
Research shows that having a high-protein breakfast will reduce hunger throughout the day.
Originally published in the September 2011 issue of Family Circle magazine.