I'm looking for suggestions on how to develop a good breakfast eating routine. My husband and I keep reverting to high carb, high cholesterol (Eggs, bacon, cereal) and that doesn't work, not does tons of yogurt (lactose intolerance). Any thoughts on what might be a better routine?
Over the past year, I changed my own breakfast routine, and it works well for me. I enjoy smoothies for breakfast. Every morning, I take the frozen fruit of my choice - lately pineapples and cherries, although you can select whatever frozen fruit you enjoy - strawberries, peaches, the sky's the limit, and put it in the blender with orange juice and a scoop of vanilla soy protein powder. You can adjust the ingredients to your taste, change it up every day, and enjoy a healthier breakfast without sacrificing protein.You can find the soy protein powder in most supermarkets (I used to live in Centreville, so I know Ukrop's has it). It's also quick and easy, and keeps the kitchen pretty clean. Sometimes I add a piece of Health Nut toast on the side, but usually it's just the fruit/juice/protein powder smoothie. You also can add skim milk instead of the orange juice, which is what I do if I want a strawberries and cream smoothie.
The botXXXXX XXXXXne is that this helps you get the fruits and protein you need in your diet, without the cholesterol.
Another option for you would be to make low-fat, low-cholesterol muffins with fruit (blueberries, strawberries, peaches, or cherries). You can do this in the morning or afternoon, and they are quite good. Substitute applesauce for the oil or fat you would ordinarily include, and they will be moist and delicious. There are a number of excellent recipes available on the Web for lowfat, low cholesterol, low sugar muffins, pancakes, and coffee cake, and you can find those that conform to your own preferences.
Because you are accustomed to having a meat with breakfast (bacon), consider switching to a lower fat version or to canadian bacon. Turkey bacon or turkey sausage would also be a viable alternative, but watch the sodium content on these and get a low-sodium version wherever possible.
An egg or two once in a while will still be okay, and you can make omelets, with low-fat cheese, salsa, spring onions or regular onions, or green pepper - whatever your taste. You can use either eggbeaters or other egg substitute or real eggs for this omelet.
Here's how I would approach a weekly routine in which I wanted variety:
Sunday - Omelet, Toast, Juice
Monday - Fruit Smoothie (with or without toast on the side)
Tuesday - Oatmeal with blueberries and toast
Wednesday - Cheerios (very good for low cholesterol) with blueberries, cherries, or strawberries
Thursday - Lowfat bagel. I make my own flavored lowfat cream cheese spread by combining lowfat cream cheese with either strawberries or peaches. Side of fresh fruit.
Friday -- Lowfat fruit muffin and scrambled egg.
Saturday - Two eggs (or egg beaters), canadian bacon, toast
Of course, you can change this up in any way you like. The key is looking for low fat and low cholesterol choices for whatever you eat. If sugar is a concern, substitute no-sugar alternatives or watch your portions of fruit, etc. Use fresh or frozen ingredients to the greatest extent possible, and watch and reduce sodium wherever possible.
Finally, consider breakfast burritos - get a low-fat or low-cal tortillla, and make your own breakfast wrap - consider scrambled eggs, fresh tomato, a bit of cheese (lowfat), and voila! You have a wrap!
I hope I've given you enough for a good start. Happy eating!
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Kind regards, XXXXX XXXXX Appetit!
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