Men who report following a diet for weight loss say a hearty breakfast is key for staying on track all day. And by hearty I mean eggs, bacon or sausage, whole grain and some vegetable or fruit complex carbohydrates. Women, on the other hand, tend to eat "proper" diet food for breakfast such as yogurt or granola, a meal replacement shake, fresh fruit or simply plain black coffee or tea. You already know who feels hungry by 10 a.m.
Joel, a weight loss surgery patient from Indiana down 120+ pounds told me, "I need to have breakfast, to put my food on a plate and eat it with a fork and knife. It has to look like a meal. I tried going with shakes for breakfast but it just didn't do it for me. I'm born and bred a farm boy and we eat breakfast early, every day. But now, instead of 12 slices of bacon and 4 pieces of toast I have 2 slices of bacon, scrambled eggs and a few bites of toast." Joel added that he pays attention to his pouch and stops eating at the first sign of fullness. And he saves that strong cup of cowboy coffee for a little bit later in the day giving his food time to digest.
Most of us cite lack of time as the major barrier in preparing a healthy cooked breakfast. Dedicating some time once a week to ingredient preparation can make tossing together a one-pan breakfast a snap. Consider cooking a package of bacon or lean sausage all at once and store in the refrigerator until time to make breakfast. Clean, chop, and store veggies (in the recipe below we use sliced mushrooms) so they are ready to toss in the one-pan breakfast as you need them. Use non-stick pans and cooking spray to make clean-up a snap. Save leftovers and gently reheat for a warm breakfast the next day. And set the clock 15 minutes earlier if needed: you deserve to start the day with a healthy hearty meal.
6 strips bacon, cooked and crumbled
1 cup mushroom slices
1 cup grape tomatoes, washed, halved
Salt and Pepper to taste
Canola or Olive Oil
8 large eggs