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The following breakfast recipes are so easy to prepare and not only taste great, but also provide you with the necessary amounts of calories, proteins and fibers plus vitamins and minerals – the perfect start for the day.
Grab-and-Go Breakfast
506 calories, 20 g protein, 87 g carbohydrates, 12 g total fat, 15 g fiber
Takes only one minute to prepare. What you need is one medium apple, half pint fat-free milk, one bran Vita muffin, one pack Skippy Squeeze Stix peanut butter. Slice the apple, grab the rest of the ingredients and go. Just squeeze the peanut butter onto your apple slices as you eat.
This breakfast idea is great because:
+ Vita muffins contain all the recommended intake of several important nutrients - Vit A, B6, B12, C, D, and E.
+ It contains foods high in monounsaturated fats (peanut butter) that may boost testosterone levels.
+ This meal should help you burn energy more efficiently and lift more weight at the gym.
Two Peanut Butter-and-Banana Wraps With Milk
570 calories, 23 g protein, 90 g carbohydrates, 16 g total fat, 7 g fiber
Takes only two minutes to prepare. What you need is two tablespoons of peanut butter, two Eggo Special K waffles, one banana, half pint fat-free chocolate milk. Spread a tablespoon of peanut butter over each waffle. Divide the banana between them and roll each to make wraps. Wash down with chocolate milk.
This breakfast idea is great because:
+ Eggo's Special K waffles supply complex carbohydrates, which break down slowly in the body and stimulate the production of serotonin, a calming brain chemical.
+ The banana is a heart protector (packed with potassium)
Black-Cherry Smoothie and Peanut-Butter Oatmeal
600 calories, 27 g protein, 100 g carbohydrates, 11 g total fat, 10 g fiber
Takes four minutes to prepare. What you need is one cup R.W. Knudsen black-cherry juice, one cup frozen of strawberries, one cup of frozen unsweetened cherries, two tablespoons of protein powder, 2/3 cup of oatmeal, one tablespoon of peanut butter, half cup fat-free milk. Blend the cherry juice, frozen fruit, and protein powder until smooth. Microwave the oatmeal according to the directions on the package. Stir in the peanut butter and milk.
This breakfast idea is great because:
+ Men who ate at least one serving of whole-grain cereal (such as oatmeal) a day had the lowest risk of dying of any cause, including heart disease, according to a 5-year study of 86,000 doctors.
+ Cherries and strawberries are natural sources of salicylates (the active ingredient in aspirin), which makes them perfect for relieving stress-induced morning headaches.
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