5-Abs Diet Breakfasts Recipes

5-Abs Diet Breakfasts Racipas



3-MINUTE MEAL NO BATTER! NO BATTER! BLUEBERRY AND PEANUT BUTTER PANCAKE 
Spike your brain with a morning hit of omega-3s by using omega-3-enriched peanut butter. Wash it down with a glass of fat-free milk. That adds 86 calories and 8 grams of protein. (Three servings shown.)


(Number of Recipes: 1)

1 FROZEN WHOLE WHEAT PANCAKE 
2 TABLESPOONS OMEGA-3-ENRICHED PEANUT BUTTER 
1 TABLESPOON BLUEBERRY PRESERVES OR A HANDFUL OF BLUEBERRIES 
1 TABLESPOON CRUSHED WALNUTS 

Heat the pancake in a toaster or toaster oven. Spread on the peanut butter, then top with the preserves and walnuts. Make it to go: Fold it in half like a taco and you won’t even need a knife and fork. 

Makes 1 serving. Per serving: 360 calories,12 g protein, 24 g carbohydrates, 26 g fat (3.5 g saturated), 300 mg sodium, 5 g fiber.

WEEKEND BRUNCH GOD-DIDN’T-MAKE-LITTLE-GREEN-APPLES HOME FRIES 
Make these even better: Use skin-on diced new potatoes for more nutrients and fiber. Serve with two fried eggs per serving. 

(Number of Recipes: 2) 


1½ TABLESPOONS BUTTER 1 PACKAGE (24 OUNCES) DICED BREAKFAST POTATOES 

½ POUND TURKEY STEAK, DICED

1 LARGE GRANNY SMITH OR OTHER GREEN APPLE, CHOPPED 

1 TABLESPOON MCCORMICK MONTREAL SEASONING OR CRACKED BLACK PEPPER AND PAPRIKA 

Melt the butter in a large nonstick skillet over medium heat. Dump in the potatoes, turkey, and apple. Sprinkle with the seasoning mix. Stir to mix, then let cook for 5 minutes. Turn the mixture over with a spatula. Continue cooking for about 20 minutes, turning every few minutes to brown the potatoes on all sides. 

Makes 6 servings. 
Per serving: 360 calories,12 g protein, 24 g carbohydrates, 26 g fat (3.5 g saturated), 300 mg sodium, 5 g fiber 2 fried 
eggs: add 180 calories, 13 g protein, 1 g carbohydrate, 14 g fat (4 g saturated), 190 mg sodium, 0 g fiber

ABS DIET HALL OF FAME 
GREEN EGGS AND HAM OMELET 

(Number of Recipes: 3) 

2 EGGS 
1 SLICE CANADIAN BACON, DICED 
1/3 CUP TORN BABY SPINACH LEAVES 
1 TABLESPOON SHREDDED REDUCED-FAT SMOKED MOZZARELLA CHEESE 

Whisk the eggs in a bowl, then stir in the Canadian bacon and spinach. Coat a nonstick skillet with cooking spray. Pour in the eggs, cook over medium heat until set, and flip. Sprinkle with the cheese and fold the omelet in half. 

Makes 1 serving. 

Per serving: 200 calories, 20 g protein, 3 g carbohydrates, 12 g fat (4.5 g saturated), 560 mg sodium, 0 g fiber 


Your last-ditch opportunity for a morning jolt of binge-protection

If you don’t have time to eat anything for breakfast, at least chug some milk. Doing so will likely help you eat less at lunch, say Australian scientists. In their study, overweight people who drank about 2½ cups of fat-free milk in the morning consumed 8.5 percent fewer calories at an all-you-can-eat lunch buffet than people who drank orange juice in the morning. What’s the difference between the drinks? Milk has protein, which helps you feel fuller throughout the morning, while the OJ has no protein and lots of quick-burning sugar, which triggers hunger.

3-MINUTE MEAL EL DESAYUNO WRAP 
Use a microwave to speed up this southwestern breakfast burrito. 

(Number of Recipes: 4)

2 EGGS 
1 SCALLION, SLICED 
1 MEDIUM WHOLE WHEAT TORTILLA 
2 TABLESPOONS SHREDDED REDUCED-FAT MEXICAN-BLEND CHEESE 
1 TABLESPOON CHOPPED CILANTRO 
2 TABLESPOONS SALSA HOT SAUCE (OPTIONAL) 

Whisk the eggs and scallion in a microwavable bowl. Microwave for 2 minutes or until set. Spoon the eggs onto the tortilla; top with the shredded cheese, cilantro, salsa, and a squirt of hot sauce (iusing). Roll up the tortilla and slice in half. 

Makes 1 serving: 

Per serving: 270 calories, 20 g protein, 24 g carbohydrates, 13 g fat (5 g saturated), 630 mg sodium, 3 g fiber

FRENCH TOAST, ITALIAN-STYLE 
If you have time, let the ricotta come to room temp so it spreads easier

(Number of Recipes: 5)

2 TABLESPOONS PART-SKIM RICOTTA CHEESE 
2 SLICES WHOLE GRAIN BREAD 
1 TEASPOON HONEY 
1 TABLESPOON SLICED ALMONDS 
½ TEASPOON GROUND CINNAMON 
1 EGG 
1 TABLESPOON 
1 PERCENT MILK HANDFUL OF FRESH BERRIES (STRAWBERRY, BLUEBERRY, BLACKBERRY) 

1. Spread the ricotta on 1 bread slice. Drizzle the honey over the ricotta, top with the sliced almonds, and sprinkle lightly with cinnamon. Top with the remaining bread to form a sandwich. 

2. Coat a nonstick griddle or skillet with cooking spray and heat over medium heat. Whisk the egg, milk, and any remaining cinnamon in a shallow bowl. Dip the sandwich into the egg to coat both sides. Place in the pan and cook until the bread is lightly browned on both sides. Serve with the berries.

Makes 1 serving. 

Per serving: 
330 calories, 18 g protein, 43 g carbohydrates, 10 g fat (3.5 g saturated), 340 mg sodium, 

6 g fiber FOOD FACT Ricotta cheese is technically not a cheese at all because it’s made from the whey (liquid) drained from other cheeses. But that makes it naturally low in fat and sodium, with a fat content of 4 to 10 percent. So put ricotta to good use other than in your Italian lasagna.