If you're struggling to de-bloat before your big day, the solution may be eating the right healthy breakfast. Registered Dietitian Julie Upton, from Appetite for Health, says a high-protein breakfast is key. Healthy eating starts first thing in the morning, but it's also essential for brides trying to feel great the morning-of the wedding to build a schedule. "Those who wake up hungry tend to not eat after dinner, which is a healthier diet pattern to establish," Upton says. She recommends starting your day with a breakfast under 400 calories with around 25 grams of protein. Here are four delicious and easy recipes from Upton.
Make the brunch favorite low-impact by ditching the cheese and adding lots of veggies. Scramble two whole eggs and one egg white with one to two slices chopped Canadian bacon. Add in chopped spinach, chopped bell peppers, and salsa. Serve in one small (six inch, at least five grams of protein) corn or whole grain tortilla.
Protein Pancakes topped with Greek yogurt and fruit
For the pancakes, mix one small ripe mashed banana with four egg whites. Stir in one-tablespoon nut butter, a pinch of cinnamon, and a drop of vanilla or almond extract. Pour a large spoonful of batter into a nonstick skillet glazed with cooking spray or oil. Cook on medium heat until brown on one side (about three minutes), make sure the batter is firm and then flip. Makes two large or four to five silver dollar pancakes. Add three to four cups of nonfat plain Greek yogurt and one to two cups of fresh fruit for added protein and fiber.
One-Minute Nutty Jar Muesli
This is a grab-and-go breakfast you can easily make the night before for busy mornings. Layer three to four cup nonfat plain Greek yogurt, 1/3 cup rolled oats, one tablespoon chopped nuts, and honey in a jar. Enjoy immediately or refrigerate overnight.
Fruit and Yogurt Smoothie
Not a breakfast person? Try drinking it with a healthy and easy smoothie. In a blender combine one-cup skim milk, eight ounces nonfat or low-fat plain Greek yogurt, one-cup fresh or frozen berries (or one medium banana), and one-tablespoon honey. Blend until smooth, and add ice cubes if needed.