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Cereal with yogurt is an approved breakfast.
Weight Watchers is a weight-loss program that helps participants shed excess weight and keep it off for good with diet and exercise. The program doesn't make any food off limits, but it does recommend nutrient-dense foods that will fill you up and keep you full for several hours. To that end, there are certain breakfast foods that are better than others, because they provide a good balance of protein and carbohydrates.
Cold and Hot Cereals
A bowl of sugary breakfast cereal on its own isn't recommended by Weight Watchers, because it will give you a short energy spike that's later followed by a sugar crash that can leave you tired and sluggish. Instead, stir cold cereal into low-fat yogurt and top it with fresh fruit such as berries, apricots or apple chunks. A bowl of high-fiber hot cereal, such as oatmeal or grits, topped with skim milk and unsweetened dried fruit is another tasty idea.
Eggs are a low-calorie source of protein and you can incorporate them into your breakfast in several tasty and nutritious ways. The Weight Watchers website recommends chopping hard-boiled eggs and eating them on whole-wheat crackers. An egg-white breakfast sandwich is another approved morning meal. Top half a toasted whole-wheat English muffin with scrambled egg whites and your choice of add-ons such as turkey bacon or fresh vegetables. You might also whisk egg whites with chopped vegetables, such as red bell peppers and asparagus, to make a protein-packed omelet. Weight Watchers suggests making French toast with whole-wheat bread dipped in whisked eggs.
Include low-fat dairy foods, nuts or meat in your morning meal to help fill you up and keep you satisfied. Make a quick breakfast for those hectic mornings by stirring fresh fruits, such as peaches, kiwi or mango, into low-fat cottage cheese. Top a slice of whole-wheat toast with low-fat cheese and tomato slices. Add a couple slices of turkey bacon or a handful of turkey sausage crumbles to add even more protein to the toast. Whole-wheat toast with peanut butter or a high-fiber, low-sugar breakfast bar are quick options as well. Even a piece of fruit with low-fat string cheese or a handful of nuts, such as almonds or walnuts, is a filling breakfast that supplies key nutrients.
A fruit-based smoothie that doesn't contain added sugar is a good breakfast, according to the Weight Watchers website. Puree fresh fruit, such as bananas or berries, in a blender with nonfat yogurt and 100-percent fruit juice. If you're an adventurous eater, try adding fresh spinach or kale leaves to increase the nutritional value of the breakfast even more. A peanut butter and jelly sandwich on whole-wheat bread and a mini box of unsweetened raisins is another nutritious breakfast approved by Weight Watchers.