Bagel Thin With Peanut Butter and Fruit
Total Calories: 430 1 of 10
Why it's good for you: Strawberries contain a phytochemical that may increase the production of leptin, a hunger-suppressing hormone, and adiponectin, a hormone that accelerates fat burning, and may fight diabetes.
French Toast with Strawberries
Total Calories: 275 2 of 10
Why it's good for you: The fiber in strawberries heads off hunger, and also helps ward off diabetes and breast cancer.
Pancakes with Almond Butter and Berries
Total Calories: 333 3 of 10
Why it's good for you: Eating almonds or almond butter at breakfast keeps your blood sugar steadier, according to a study in Nutrition & Metabolism—meaning you may be less likely to jones for a sugary fix mid-morning.
Pistachio Rice Pudding
Total Calories: 216 4 of 10
Why it's good for you: In a study published in the Journal of the American College of Nutrition, dieters who snacked on pistachios daily recorded a lower BMI after 12 weeks than those who munched on pretzels.
Tomato, Artichoke and Feta Frittata
Total Calories: 286 5 of 10
Why it's good for you: Eating whole grains may decrease inflammation, which is associated with decreased belly flab.
Tofu Scramble
Total Calories: 328 6 of 10
Why it's good for you: Happy news, vegetarians: Soy foods are as good as other proteins for helping you drop pounds on a low-calorie diet, a study found.
Greens, Eggs and Ham Quesadillas
Total Calories: 337 7 of 10
Why it's good for you: Ditch the myth that eggs are bad for you. Louisiana State University researchers found that obese people who ate a two-egg breakfast at least five times a week lost 65 percent more weight than women who breakfasted on bagels.
Egg and Avocado on Toast
Total Calories: 380 8 of 10
Why it's good for you: Ditch the myth that eggs are bad for you. Louisiana State University researchers found that obese people who ate a two-egg breakfast at least five times a week lost 65 percent more weight than women who breakfasted on bagels.
Baked Oatmeal with Apple and Pecans
Total Calories: 324 9 of 10
Why it's good for you: Ditch the instant stuff and use steel-cut oats—they have almost four times the fiber.
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