Weight Loss Diets Plans – The 7-Day Breakfast Plan

Aug. 29, 2010 - PRLog -- It’s the meal that fuels your entire day. It is also the meal that is most ignored by most. Majority of the people today, professionals, students and homemakers, don’t have the time to ‘eat like a king’ in the mornings. Excuses range from “no time to prepare breakfast” to “no time to eat”. Strangely, our morning meal is always tied to time. Nutritionist Sheela Krishnaswamy draws up a 7-day breakfast plan, that’s healthy, tasty and which doesn’t involve huge prep time.

MONDAY - Beat the Monday morning blues with a bowlful of energy
Muesli with skim milk and papaya: Muesli is a good mix of many cereals like rice, oats, wheat, corn with a sprinkling of dry fruits or nuts. Muesli gives energy and fiber while the skim milk provides proteins and calcium. Papaya is a good source of beta carotene. Approximate calories per serving – 300

TUESDAY - Kick start the day with a choice of porridge or malted drink
Malted ragi and banana: Malted ragi (aka finger millet) is made with sprouted ragi which is dry roasted and powdered. It’s rich in energy, calcium, iron and fiber. It can be mixed with either skim milk or buttermilk and made  into a thick porridge or think drink. Banana is not only rich in energy but also rich in potassium and magnesium. Approximate calories per serving – 200

WEDNESDAY - Meet the mid-week crisis with a continental breakfast
French toast with honey and pear: Made with whole wheat bread, which is dipped in a milk-egg mixture and toasted, this energy and protein rich breakfast can be eaten with honey. Pear is also a great energy giver along with some fiber and minerals. Approximate calories per serving – 300

THURSDAY - Who said salads are only for lunch?
Corn, apple and sprouts salad: Easy to prepare, this crunchy salad is made using fresh corn, moong sprouts and apple pieces. It makes for a good summer breakfast and contains the required carbs, proteins, fiber and vitamins. Approximate calories per serving – 200

RECIPE OF CORN AND SPROUTS SALAD

INGREDIENTS:

   * 1/2 cup corn nibblets
   * 1/2 cup moong sprouts
   * 1 apple, chopped well
   * 1 tsp lime juice
   * salt and pepper to taste

Method of preparation
Mix all the ingredients in a bowl and serve. Jeera (cumin seeds) powder can also be added in place of pepper to change the taste

FRIDAY - Chase the weekend lethargy with a flurry of energy
Oats with flax and banana: Oats cooked with skim milk and sprinkled with flax-seed powder ensures energy, protein, good fats and fiber. Approximate calories per serving – 200

SATURDAY - Shake a treat for breakfast
Chikoo (aka Sapodilla or sapota) and almond milk-shake and whole wheat roll: Chikoo and almonds blended with skim milk with a teaspoon of honey is a great breakfast item when eaten with a whole wheat roll (or whole wheat crackers) to complete the nutrient requirements. Approximate calories per serving – 350

SUNDAY - Sandwich and salad of the healthy kind
Peanut butter sandwich and fruit salad: A quick and easy breakfast witht the wholesome goodness of whole wheat bread and peanuts. Rich in energy, proteins and the good fats, it makes a healthy meal when combined with a cup of fruits. Approximate calories per servings – 350

Healthy breakfasts need not be boring and elaborate breakfast meals or just protein shakes. Most of these suggestions may be things that you prepare for your kids to snack on or for those late night work jaunts in front of the computer. The trick is combining it with the right elements to complete the nutritive quotient. Breakfasts are the most important meals of the day and they can just as easily be made in trice and enjoyed. This 7-day breakfast plan, if followed as a part of your weight loss diet is sure to work wonders.

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