Boosting Your Metabolism For Dummies
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Having a balance among all those nutrients in your breakfast foods helps provide you with the most energy to awaken your metabolism for the day. No wonder people who eat breakfast are more likely to lose and maintain their weight loss. Breakfast eaters are also more productive throughout the day, including with exercise, another major part of the metabolism equation.

Greens, Eggs, and Cheese Burrito

Prep time: 20 minutes

Cook time: 10 minutes

Yield: 4 servings

2 teaspoons canola oil

13/4 cup spinach, chopped

1 bunch of scallions (3–5), chopped

1 cup black beans

1/4 teaspoon chili flakes

8 eggs (use 4 full, 4 whites)

1/3 cup low-fat shredded cheese

4 whole wheat tortillas

1/4 cup salsa

1 large tomato, seeded and diced

1 small avocado, cubed

Olive oil cooking spray

  1. Heat the canola oil in nonstick skillet over medium-high heat.

  2. Cook scallions and spinach until softened.

  3. Add black beans and chili flakes and cook until beans are warmed through.

  4. Whisk together 4 full eggs and 4 egg whites and stir in cheese.

  5. Spray skillet with cooking spray and place on low heat. Add eggs and scramble until they are cooked through.

  6. Warm tortillas in microwave for 30 seconds each.

  7. Spread salsa over each tortilla and then spoon black bean mixture, eggs, tomato and avocado, favored to one side.

  8. Fold in corners of tortilla near edge where ingredients are heavier and roll up.

Per serving: Calories 400; Fat 18g; Saturated Fat 4g; Cholesterol 174mg; Sodium 500mg; Carbohydrate 38g; Dietary Fiber 10g; Protein 22g per burrito.

Rainbow Frittata and Fruit Salad

Prep time: 25 minutes

Cook time: 15 minutes

Yield: 4 servings

6 eggs (3 whole, 3 whites only)

4 ounces cooked lean ground turkey

1/4 cup skim milk

1/4 cup reduced fat feta cheese chunks

2 tablespoon fresh basil, chopped

1/4 cup sweet potato, cubed

1 tablespoon olive oil

1 small red pepper, cut into strips

1/2 cup broccoli florets

1/4 cup tomato, chopped

1 small garlic clove, diced

Olive oil cooking spray

1 cup grapefruit, cubed

1/2 cup strawberries, sliced

1/2 cup blueberries

1 cup apple, sliced

1 cup low fat plain yogurt

4 tablespoons ground flaxseed

  1. Whisk eggs and whites with turkey, skim milk in a medium bowl. Stir in feta cheese and basil and set aside.

  2. Put the cubed sweet potato into a glass measuring cup with 2 tablespoons of water and zap for 2-3 minutes to soften. Drain and set aside.

  3. Place olive oil in medium skillet over medium heat, add sweet potato, and cook for 4–5 minutes until browned.

  4. Add red pepper, broccoli, tomato, and garlic to the skillet and cook on high heat for 2 minutes. Remove from heat and add to egg mixture in bowl.

  5. Add a spritz of cooking spray to a clean skillet. Pour the recipe mixture onto the skillet and cook on low heat for 10 minutes. Broil for 1–3 minutes until browned.

  6. Let cool for 5–10 minutes. Combine all ingredients of fruit salad and put aside.

  7. Remove frittata from skillet by running a knife along the edges, flip onto a platter with fruit salad.

Per serving: Calories 325; Fat 13g; Saturated Fat 2g; Cholesterol 150mg; Sodium 300mg; Carbohydrate 25g; Dietary Fiber 6.5g; Protein 23g.

About This Article

This article is from the book:

About the book author:

Rachel Berman, RD is the Director of Nutrition for, a free Web site and mobile app which provides tools to help people lead healthier lives. A nationally recognized nutrition expert, she has appeared on The Today Show, several local television and radio health segments, and is frequently quoted in print and online publications.

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