34 Easy High-Protein Breakfasts That'll Help You Lose Weight
9 months ago, 15 Jan 22:42
Eat breakfast. Eat protein. If you're trying to lose weight—or just eat and live a bit healthier—those are two tips you shouldn't ignore. And, if you combine them by starting each day with a high-protein breakfast, well, you're pretty much unstoppable. "Eating at least 30 grams of protein at breakfast can help you feel satisfied and feel less hungry later in the day," explains Amy Goodson, R.D., a registered dietitian and nutrition consultant based in Dallas, Texas. "This is great for women looking to lose weight." The trick, she says, is that protein takes longer to digest than traditional carbohydrate-heavy breakfast foods like cereal or muffins. And the longer it takes to digest, the less hungry you'll feel and the more you'll be able to stick to your healthy eating goals. For example, in one recent study, people who started their days with between 30 to 39 grams of protein ended up eating 175 fewer calories at lunchtime. And, in one Nutrition Metabolism study, dieters who increased their protein intake so that they were getting 30 percent of their daily calories from protein lost about 11 pounds in 12 weeks. Still, if you've ever tried following a high-protein diet, you know that upping your protein intake isn't always easy... especially if you don't have your recipe arsenal stocked with high-protein breakfast ideas. That's why we asked nutrition experts to get creative and share their favorite high-protein breakfast ideas. Whether you like sweet or savory, exotic or comforting, vegan or paleo, on-the-go or sitting down, there is something everyone will love on this list. Oatmeal on its own is a delicious breakfast full of fiber and whole grains, but you can round it out and amp up the nutrition by adding flax meal, chia seeds, soy or almond milk, or protein powder, says Kimberly M. Neva, M.S., R.D., a dietitian and bariatric specialist at Loyola University Medical Center. That's right, you can stir flavored or unflavored protein powder right into your oatmeal. Top with blueberries and almonds for extra fiber, healthy fats, and vitamins. (Hit the reset button—and burn fat like crazy with The Body Clock Diet!) Another option to increase the protein in your oatmeal is to add a couple of dollops of Greek yogurt, Neva says. Sprinkle with cinnamon for extra flavor. "This packs 11 grams of protein per serving and is easy to take on the road with you," she says. "Plus you get filling fiber and healthy probiotics." If eggs for breakfast sounds boring, try these individual frittatas, Neva says. Mix whole eggs and extra egg whites together with sautéed vegetables. For even more protein, add some turkey sausage or cheese. Simply pour the mixture into muffin tins and bake at 350 degrees Fahrenheit until you can insert a knife in them and it comes out clean (in a standard-size muffin tin, that will be about 20 to 25 minutes). These are a perfect option if you're not a morning person, as they can be made ahead and then reheated ...
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