women

Rise And Dine: Under 500 Calorie Solutions

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Putting some food in your belly first thing can be a key to flattening it (stoke metabolism early to burn more calories). But too many women opt out of the morning meal. Here, four of the top excuses, plus yummy, under 500 calorie solutions.

Banana-Nut Waffle Sundae

Slice half a banana. Toast 2 whole-grain frozen waffles. Top with ¼ cup nonfat Greek yogurt, banana slices, and 2 tablespoons toasted walnuts.

Banana-Nut Waffle Sundae

Banana-Nut Waffle Sundae

Makes 1 serving

Per serving: 390 Cal, 17 g fat (1.5 g sat), 49 g carbs, 480 mg sodium, 7g fiber, 17g protein

Excuse: “I don't have time to cook. And, OK, I'd rather sleep in!"

Solution: Make packaged food more enticing with a few on-hand ingredients to craft a new, delicious dish in minutes.

Egg in a Nest

In a pan over medium-low heat, warm 1 tablespoon oil. Place a slice of bread with a circle cut from the center in the pan. Crack 1 egg into the hole and cook for 3 to 4 minutes, until the egg is firm; add the cut-out bread circle to toast for the last 1 to 2 minutes. Transfer to a plate; serve with avocado and tomato slices.

Egg in a nest

Egg in a nest

Makes 1 serving

Per serving: 320 Cal, 23g fat (3g sat), 26g Garbs, 220 mg sodium, B g fiber, 71g protein

Excuse: “When I eat so early, I seem to be hungry all morning."

Solution: Have eggs. They boost satiety while cutting back on hunger meaning you'll feel fuller longer, according to recent research from Pennington Biomedical Research Center in Louisiana.

Sweet & Spicy Quinoa Hash

In a skillet over medium heat, warm 1 teaspoon coconut oil. Add a pinch of red pepper flakes and ½ cup cubed sweet potato, then sauté for about 5 minutes. Stir in 1/3 cup chopped kale, l clove minced garlic, and a pinch of salt. Sauté until kale has wilted, about 3 minutes. Add ½ cup cooked quinoa and heat through.

Sweet & Spicy Quinoa Hash

Sweet & Spicy Quinoa Hash

Makes 1 serving

Per serving: 440 Cal, 10 g fat (4.5 g sat), 71 g carbs, 210 mg sodium, 8 g fiber, 14 g protein

Excuse: Eating first thing makes ' me feel sick."

Solution: Perhaps you're choosing the wrong foods. If typical breakfast options don't do it for you, try a less traditional morning meal. Bonus: It's a great way to use up some     of your dinner leftovers.

Raspberry Java Smoothie

Soak 2 pitted dates in water for up to 1 hour. In a blender, combine dates, ¾ cup low-fat milk, and ½ cup frozen raspberries; blend on high speed for 1 minute. Add 1 cup coffee ice cubes (about ¾ cup brewed and frozen) and blend until smooth.

Raspberry Java Smoothie

Raspberry Java Smoothie

Makes 1 serving

Per serving: 340cal, 2g fat (1 g sat), 81 g carbs, 90 mg sodium, 8 g fiber, 9 g protein

Excuse: “Coffee is breakfast."

Solution: Go for a drinkable meal that lets you have your caffeine and eat it too. Freeze coffee in an ice-cube tray for an ingredient that will wake up any blender beverage.

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