One of the easiest and most effective ways to lose weight and improve your health is to eat a protein-rich, whole food breakfast.
Eating a healthy breakfast reduces body fat, boosts metabolism, improves mental focus, increases energy, reduces the risk of type 2 diabetes and obesity, decreases overeating, improves behavioral problems, lowers risk of depression, increases athletic performance, stabilized blood sugar levels, and improves heart health. With this many benefits, it’s no wonder what you eat for breakfast has a huge effect on how you look, feel and perform for the rest of the day. Set up for success with the better-balanced breakfast tips below.
Think Outside The Box
While some studies suggest that any breakfast is better than no breakfast, there are some foods you want to avoid, such as processed products made with refined carbs, de-fatted dairy, and artificial sweeteners. These foods include cereals, muffins, bagels, waffles, pancakes, french toast, pastries, juices, donuts, and low-fat yogurt/milk. These insulin-spiking foods set you up for a mid-morning crash, increased cravings, weight gain, inflammation, nutrient deficiencies, and a higher risk for diabetes and obesity.
Pack In Quality Protein
Consume more protein at breakfast by making the switch from wheat, or refined carbs, to meat, or protein-rich foods. Crucial at breakfast, high-quality protein provides consistent energy and essential nutrients to increase your mental and physical performance. Protein reduces cravings, supports immunity, promotes fat burning, and improves your mood. Aim for 25 grams of protein per meal, which is about 4 eggs, 3-4 ounces meat/poultry/fish/seafood, or 1 serving protein powder.
Don’t Forget Natural Fat
Fat aids fat loss, helps stabilize blood sugar, increases satiation, reduces cravings and prevents overeating. Cooking protein and veggies in a healthy fat, adding a sliced avocado or grabbing a handful of nuts is an easy way to get more fat during your morning meal.
Add Colorful Carbs
Although veggies are probably not the first thing on your mind in the morning, they’ll greatly benefit your brain and body with an extra nutritional boost in vitamins, minerals, and fiber. Green leafy veggies are an excellent nutrient-dense, low-carb, colorful addition to any breakfast. Non-starchy veg should be the bulk of your carb intake, but other options can be included depending on your activity level and weight loss goals.
1. Eggs & Veggies
Versatile and delicious, eggs taste great sunny side up, poached, hard-cooked, scrambled, or in an omelet. Add a couple handfuls of veggies, such as asparagus or spinach, peppers or kale for a nutrient-boost.
2. Protein Shake
Shakes are a great way to include protein with minimal effort. Whey protein, in particular, is rich in leucine, an amino acid crucial for burning fat and building muscle.
3. Meatballs & Walnuts
Meatballs make delicious leftovers with nuts. Walnuts are especially helpful for fat loss as they’re filled with fiber and fats that promote satiation, reduce cravings, and prevent overeating.
4. Steak & Avocado
Grass-fed beef is rich in protein and omega-3s that support brain function, decrease inflammation and burn fat. Add avocado for a creamy side-kick loaded with healthy fat, fiber, and potassium.
5. Salmon & Asparagus
Packed with protein and omega-3s, this superfood from the sea promotes fat burning, increases satiation and reduces cravings. Enjoy salmon with asparagus drizzled with lemon for a nourishing treat.
6. Sausage, Cheese & Apple
Deliciously convenient, nitrate-free sausages make a great grab-and-go option when paired with sliced raw milk cheese and green apples.
7. Cottage Cheese, Raspberries & Almonds
Protein-packed cottage with antioxidant-rich raspberries and fiber-filled almonds is an ideal weight loss option.
8. Yogurt, Cherries & Cinnamon
Organic full-fat, plain Greek yogurt and other natural fats help satisfy a sweet tooth. Boost flavor in this incredibly creamy dish with cherries, stevia, cinnamon and a scoop of vanilla protein powder.
9. Oatmeal & Berries
Ditch sugar-filled processed cereals and try steel-cut oatmeal with berries for an antioxidant boost.
10. Almond Butter Banana Sandwich
This is the least protein-rich option, but a much healthier alternative to processed breakfast foods. Almond butter is delicious on gluten-free bread, topped with banana slices.