Eat More, Weigh Less -- Really!

Breakfast: 250 Calories

Studies show that women who eat breakfast have lower BMIs (body mass indexes) than those who don't. Start your day with a combo of lean protein (like low-fat dairy, eggs, or lean breakfast meats) and healthy carbs (fruits or whole grains).

IN A HURRY Burrito

Grab an Amy's Breakfast Burrito

Waffles

Two Kashi Heart to Heart Waffles, with 1 cup sliced strawberries and 2 tablespoons low-fat yogurt.

Yogurt Berry Parfait

Mix 6 ounces low-fat fruit yogurt with 1/4 cup low-fat granola and 1/2 cup sliced fruit.

Soy Sausages

Pair 3 links soy sausages (such as Morningstar Farms) with 1 slice whole wheat toast, topped with 1 teaspoon trans-free margarine spread, plus 1 apple.

GOT SOME TIME Spicy Muffins

Mix 2 medium whole eggs, 4 egg whites, 1/2 cup corn muffin mix, 1/4 cup skim milk, 1/2 cup spicy salsa, 1 cup spinach, 1/3 cup shredded part-skim mozzarella, and 1/2 teaspoon salt. Bake at 350 degrees F. for 30 minutes. Makes 6 muffins. Eat 2 with 1 plum.

Oatmeal

Make 1/2 cup cooked plain oatmeal with 3/4 cup skim milk and 1/4 cup water and top with about 7 walnut halves, a dash of cinnamon, and 1 tablespoon raisins.

BLT

Toast 2 slices 45-calorie whole-grain bread, top with 2 strips turkey bacon, 2 slices tomato, 2 pieces lettuce, and 1 slice part-skim cheese.

Good Morning Grilled Cheese

Take 2 slices of 45-calorie whole-grain bread (such as Pepperidge Farm) and top with 2 slices low-fat cheese (such as Kraft 2% Singles) and 2 slices tomato. Have with 1 small orange.

Grilled Peanut Butter and Banana

Lightly spray skillet with vegetable cooking spray, grill 2 slices 45-calorie whole-grain bread smeared with 1/2 mashed banana and 2 teaspoons peanut butter. Enjoy with 1/2 cup skim milk.

Veggie Egg Scramble

Scramble 1 medium whole egg and 2 egg whites (use vegetable cooking spray on the bottom of the pan) with 1/2 cup diced zucchini and 1 tablespoon chopped onion. Serve with 1 slice whole wheat toast topped with 1 teaspoon trans-free margarine and a small peach.

Breakfast Wrap

Fill 1 small whole wheat flour tortilla (130 calories or less) with a sauteed (use vegetable cooking spray) mixture of 1/4 cup canned black beans, 1/2 ounce shredded low-fat cheese, and 1/4 cup frozen potato mix (such as Cascadian Farm).

Cereal

Pour 3/4 cup whole-grain cereal in a bowl and top with 1/2 cup skim milk, 1 tablespoon sliced almonds, and 1/2 cup sliced strawberries.

Egg, Spinach, Feta Sandwich

Top 1 whole wheat English muffin with 1 egg scrambled (use vegetable cooking spray) with 1/2 cup spinach and 1/2 ounce crumbled feta.

Cinnamon Toast with Cottage Cheese and Fruit

Top 2 slices 45-calorie whole-grain toast with 1/2 tablespoon trans-free margarine and a sprinkling of cinnamon and sugar. Serve with 1/2 cup low-fat cottage cheese and 1/2 cup of grapes.

Grab a healthy breakfast in the morning and you'll be less likely to overeat later in the day.