Shrink your waist without sacrificing taste with these fat-busting breakfasts to trim your tum.
1. Mushroom and Feta Frittata
Make a frittata with 2 egg whites, 1 whole egg, 15g fresh spinach, 55g chopped mushrooms and 30g feta cheese. Top with 1 tsp fresh coriander and serve with 1 slice oat-bran bread and 60ml pomegranate juice.
Researchers at Queen Margaret University in Edinburgh found that powerful polyphenols in pomegranate juice can suppress your appetite and even make other foods taste better. It’s not called a superfruit for nothing.
2. Scrambled Eggsadilla
Scramble 1 whole egg and 1 egg white with 2 tbsp chopped green pepper and 2 tbsp chopped red onion. Put egg mixture in a warm 18in whole-wheat tortilla and top with 30g grated cheddar cheese and 2 tbsp chunky salsa.
Good news! Peppers prevent new fat cells forming, thanks to a compound called piperine, which interferes with the body’s fat-building genes. Now that should pep you up.
3. Porridge with Pecans and Berries
Combine 1 packet Original Quaker Instant Oat So Simple with 180ml skimmed milk, 30g chopped pecans, 100g raspberries and 100g blueberries.
The soluble fibre in the porridge will keep you full well past the time you usually start thinking about lunch. And raspberries are a top source of belly-filling fibre – just 100g bags you a quarter of your RDA.
4. Avocado and egg on toast with grapefruit
Top 1 slice wholegrain toast with 1 fried or poached egg + ½ sliced avocado. Serve with ½ medium grapefruit.
Start the day with a citrus twist. A study found eating grapefruit before each meal helped adults lose up to 10lb in 12 weeks without making any other dietary changes.
5. French toast with sugared strawberries
Whisk 1 egg with 2 tbsp skimmed milk and dip 2 slices wholemeal bread. Fry in a non-stick pan, sprinkle with 1/2 tsp icing sugar and add 13 sliced strawberries.
New research shows eating strawberries increases your production of fat-burning hormone adiponectin. Berry tasty.
6. Orange and pomegranate ricotta toast
Spread 1 slice wholemeal toast with 60g low-fat ricotta + 2 tsp honey. Top with 1 navel orange, 1 tbsp pomegranate seeds and 3/4 tsp nutmeg.
Studies show pomegranate seeds help reduce body fat and increase metabolism. Sweet!
7. Pancakes with almond butter and berries
Top 2 whole-wheat pancakes with 1 tbsp of almost butter and 20g each of blackberries, blueberries and raspberries.
Almond butter keeps blood sugar steady, a study in Nutrition and Metabolism found, so you’re less likely to nip to Greggs for a pre-lunch sugar hit.
8. Pistachio rice pudding
Cook 50g instant brown rice in 180ml skimmed milk. Mix in 15 pistachios, then top with 1 tsp brown sugar and ½ tsp cinnamon.
A Penn State University study found pistachios actually help lower LDL (bad) cholesterol. That’s worth shelling out for.
9. Eggs benedict and an apple
Poach 2 poached eggs. Combine 3 tbsp 0% fat yoghurt with ¼ tsp dried dill, ¼ tsp lemon juice and ½ tsp lemon zest. Spread on 1 Kingsmill 50/50 muffin and top with eggs and 1 sprig fresh dill. Eat with 1 small apple.
Get belly-fighting protein in your diet with eggs. A recent study found people who ate two a day lost 65% more weight than those who had a carby bagel for brekkie. Crackin’.