“If you undereat or skip breakfast on Thanksgiving morning, there’s a good chance you’ll be ravenous later, which can set you up to overindulge,” says Jackie Newgent, RDN, a chef and nutritionist in Brooklyn, New York. Research backs that up. A meta-analysis of 45 studies published in the January–February 2020 Obesity Research & Clinical Practice found that people who routinely skipped breakfast were 44 percent more likely to be overweight or obese than those who regularly ate breakfast. So, what does the ideal Turkey Day breakfast look like? First, it’s moderate in size (think a salad plate, rather than a dinner plate, says Newgent). Then, it’s nutritionally balanced. “To fill you up, but not overfill you, aim for a mix of complex carbs, some quality plant or animal protein, and a little healthy fat,” she suggests. Need inspiration? Try one of these five morning meals, each of which serves one. They’re loaded with the nutrition you need to power through the day, but are still under 450 calories each. Plus, they don’t take much time in the kitchen, so you can focus on the big meal distraction-free. RELATED: The Last Word: Do You Really Need to Eat Breakfast?
1. Mediterranean Snack Board
In a perfect world, produce should make up half your plate, according to the U.S. Department of Agriculture (USDA). But between the bird, the stuffing, and the corn bread, that’s probably not happening this Thursday. That doesn’t mean the whole day has to be a wash, though. “This fun choice guarantees you’ll be getting plenty of produce early in the day, so you can focus on enjoying your special holiday favorites later,” says Newgent. Plus, a Mediterranean diet has been shown to have heart health benefits, according to a review published in February 2019 in Circulation Research. Make it Drizzle ¼ cup hummus with 1 teaspoon (tsp) olive oil. Serve with 1 ounce (oz) whole-grain pita chips, ½ cup grapes, and 1 cup sliced raw veggies. Nutrition per serving: 346 calories, 14g total fat (1.6g saturated fat), 9g protein, 51g carbohydrates, 4.7g fiber, 16g sugar (0g added sugar), 535 milligrams (mg) sodium
2. Scrambled Egg Tostada
Looking for a breakfast to help you stay full all day long? Think eggs. One small study of 50 people found that eggs’ protein may help you eat less later in the day; the results were published in August 2020 in the International Journal of Environmental Research and Public Health. That’s not the only reason to get cracking. “This meal is likely very different from what you’re having the rest of the day,” says Sara Haas, RDN, a culinary nutritionist in Chicago. “Plus, I love how quickly it comes together — there’s no time to waste on Thanksgiving Day!” Make it Cook two scrambled eggs in 1 tsp olive oil. Serve on a warm corn tortilla with ¼ diced avocado, 1 tablespoon (tbsp) crumbled feta cheese, and 2 tbsp salsa. Nutrition per serving: 347 calories, 23g total fat (6.2g saturated fat), 17g protein, 19g carbohydrates, 2.9g fiber, 3g sugar (0g added sugar), 453 mg sodium RELATED: 10 Ways to Enjoy Eggs at Every Meal
3. Cinnamon Peanut Butter and Pear English Muffin
When you crave a warm, comforting breakfast without the hassle of cooking, your toaster is your friend. “This is a meal that requires zero brain work — and that’s good because you’ll have enough to think about later on in the day,” says Haas. Another reason to love it? A whopping 11 g of fiber (more than 4 g from the muffin, 1.5 g from the peanut butter, and 5.5 from the pear, according to USDA data), which may slow the release of carbohydrates into the bloodstream, according to the Mayo Clinic. That means sustained energy to conquer your holiday to-do list. Make it Toast 1 split whole-grain English muffin. Top each half with 1 tbsp peanut butter, ½ sliced pear, and a sprinkle of cinnamon. Nutrition per serving: 442 calories, 17g total fat (2.5g saturated fat), 13g protein, 59g carbohydrates, 11.7g fiber, 20g sugar (2g added sugar), 357mg sodium
4. Mandarin Pistachio Greek Yogurt Parfait
When it comes to healthy convenience, it’s hard to beat yogurt’s protein, probiotics, and calcium. For maximum appetite control, go with plain unsweetened, low-fat Greek yogurt: ounce per ounce, it offers double the satiating protein of traditional yogurt, per USDA data. It’s so satisfying that in one small study of 60 people published in April 2019 in Applied Physiology, Nutrition, and Metabolism, Greek yogurt was superior to conventional yogurt at curbing appetite. Try it in Newgent’s Mandarin Pistachio Greek Yogurt Parfait. Make it Spoon a 5.3 oz container of plain, low-fat Greek yogurt into a small bowl. Drizzle with 1 tsp coconut nectar or honey. Top with one peeled mandarin orange, 2 to 3 tbsp shelled pistachios, 1 tsp cacao nibs, and chopped fresh mint to taste. Nutrition per serving: 322 calories, 14g total fat (3.9g saturated fat), 21g protein, 28g carbohydrates, 4.4g fiber, 18g sugar (5.2g added sugar), 108mg sodium RELATED: The 10 Best Plant-Based Sources of Protein
5. Crunchy Banana Vanilla Overnight Oats
Who says healthy and indulgent can’t coexist? If you like to start the holiday on a celebratory note, try Newgent’s creamy-crunchy spin on overnight oats (her secret ingredient is trail mix!). It’s a breeze to prep the night before. And you’ll score a serving of whole grains, fruit, and dairy while you’re at it. To pump up the protein, Newgent recommends soaking the oats in a protein-rich plant milk that contains at least four grams of protein per cup (or cow’s milk if you prefer). Make it In a small jar, combine ½ cup old-fashioned oats, ½ mashed banana, ⅔ cup low-fat milk, and a dash of vanilla extract. Stir well, cover, and refrigerate overnight. In the morning, sprinkle with 2 tbsp trail mix immediately before serving. Nutrition per serving: 382 calories, 9g total fat (2.6g saturated fat), 14g protein, 62g carbohydrates, 7.5g fiber, 21g sugar (2.6g added sugar), 105mg sodium
