Best Breakfast Foods to Start Your Day

April 28, 2008— -- Conventional wisdom says breakfast is the most important meal of the day, but when you're on a diet it can be difficult to make the right choice. Check out the foods you can eat on the TNT diet.

We believe the best breakfast food is eggs—any way you like them, whether that means scrambled, poached, fried, hard-boiled, or made into an omelet. That's because eggs are loaded with healthful nutrients, including high-quality protein and fat, both of which keep you full after you've eaten. What's more, a recent study in our lab at the University of Connecticut found that when low-carb dieters ate three real eggs a day for 12 weeks, their good HDL cholesterol increased by 20 percent, yet their bad LDL didn't budge. Interestingly, those who ate egg substitutes instead of the real thing experienced no changes in good (or bad) cholesterol.

So your best option for your first meal comes from an egg carton. You can add cheese to your eggs, as well as any number of toppings for variety. For example, fresh dill adds an all-new flavor to scrambled eggs, as does a spoonful of salsa with a few slices of avocado. And don't forget a slice or two of bacon or sausage is perfectly acceptable, too. Your options are only as limited as your imagination.

Make the Perfect Omelet

Directions: Crack three eggs into a bowl and beat lightly with a fork. Add 1 Tbsp of milk and a pinch of salt to the eggs. Heat an 8-inch nonstick omelet pan over medium heat. Add a pat of butter to the pan and when it melts and begins to foam lightly, add the eggs. As the eggs settle and solidify, use a wooden spoon or spatula to move the cooked egg up from the pan, allowing the raw liquid to slide beneath (just like when you scramble eggs). When nearly all of the egg has cooked, and a uniform layer of egg has settled on the bottom, add your ingredients, beginning with your cheese. Shake the pan to loosen the omelet, then use a spatula to fold it carefully in half. Slide the omelet onto a warm plate.

An Instant Hot Breakfast: Sliced Ham with Melted Cheese

In a hurry? Simply take a few pieces of sliced ham, top with a slice of Swiss cheese, and microwave for 30 to 45 seconds.

Mix all the ingredients together. Serve a scoop on a piece of toasted whole-grain bread.
Makes 2 servings

Per serving (on a slice of whole-grain toast): 230 calories, 22 g protein, 23 g carbohydrates (6 g fiber; 9 g sugar), 6 g fat (1 g saturated)

Cottage-Cheese Pancakes

These pancakes are not only packed with high-quality protein, they're lighter and fluffier than the classic version. Serve with a bit of butter and sugar-free syrup.

In a large mixing bowl, stir together the cheese, eggs, butter, and milk. Add the flour, baking powder, sugar, and salt, and blend lightly (don't beat—it will make your pancakes tough) until just mixed together. This batter will keep in the fridge for up to 3 days. Grease a skillet or griddle with a bit of butter or cooking spray and put over medium heat.

Add a large scoop of batter to the pan and use the back of a spoon or spatula to spread it out evenly. The pancake is ready to flip when you begin to see small air bubbles form in the raw batter facing you, about 3 to 4 minutes. Flip and cook for another minute or 2. Eat immediately, or keep warm in a 225°F oven while you finish the rest of the pancakes. Serves 4 (about 3 4-inch pancakes per person