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25 Easy High-Protein Breakfasts You'll Want To Make Forever
Reviewed by Dietitian Jessica Ball, M.S., RD
Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Emily Nabors Hall
Start your day with a protein-packed dish that's full of flavor with these tasty breakfast options! These highly rated recipes take no more than 15 minutes to prepare, so you can have a quick and simple dish in the morning. Plus, with at least 15 grams of protein in every serving, they will help you feel fueled and satisfied until lunchtime. Whether you opt for our frosty No-Added-Sugar Mango Lassi Smoothie or our towering Pesto Breakfast Sandwich, you'll have a protein-rich morning meal in minutes.
No-Added-Sugar Mango Lassi Smoothiephotographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle
Made with juicy frozen mangoes, creamy Greek-style yogurt and nutrient-packed hemp seeds, this high-protein smoothie—inspired by the Indian drink—will keep you full and energized for your busy day!
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Egg, Tomato & Feta Breakfast PitaPhotographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
This breakfast pita is perfect for anyone looking to enjoy a delicious start to their day! This easy breakfast combines fresh veggies and feta cheese with za'atar, a fragrant spice blend that enhances the taste without adding sodium or sweeteners.
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Pesto Breakfast SandwichPhotographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Emily Nabors Hall
This vibrant green veggie pesto sandwich is the perfect way to get your day started. This 10-minute breakfast features microgreens, which are young vegetable sprouts harvested just after the first true leaves develop.
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Mango-Turmeric SmoothiePhotographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Priscilla Montiel
Kick-start your mornings with this speedy smoothie packed with tropical fruit flavors. Its lively yellow hue is boosted by anti-inflammatory turmeric. Ginger provides a zesty kick, but feel free to omit it for a milder flavor.
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Spinach & Fried Egg Grain BowlsPhotographer: Antonis Achilleos, Prop Stylist: Shell Royster, Food Stylist: Ruth Blackburn
Wheat berries, a nutty-tasting whole grain with a pleasantly chewy texture, are the base of this hearty bowl. Topped with spinach, peanuts and an egg, these bowls make for a satisfying meal.
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Breakfast Naan PizzaGive your morning eggs a tasty spin by building an easy individual pizza on a prepared naan.
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Shredded Wheat with Raisins & WalnutsPhotographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
This shredded wheat with raisins and walnuts is an easy breakfast to reach for when you want something quick with plenty of fiber and healthy fats. For a no-added-sugar breakfast, be sure to use unsweetened shredded wheat cereal.
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Anti-Inflammatory Breakfast SmoothiePhotographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster
This smoothie gets bright tart flavor from frozen passion fruit, and inflammation-fighting benefits from fresh kale. Dates add natural sweetness without added sugar. While cilantro may not be a typical smoothie ingredient, we love the herbal notes it adds to this smoothie.
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Cinnamon-Roll OatmealPhotographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
Flavored with cinnamon, vanilla, maple syrup and a Greek-style yogurt "frosting," this cinnamon-roll oatmeal is a winning breakfast worth waking up for. Oats offer lots of filling fiber to help keep you full and your heart healthy. Add toasted chopped walnuts if you want a little extra crunch.
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Breakfast Salad with Egg & Salsa Verde VinaigretteSalad for breakfast? Don't knock it until you've tried it. We love how this meal gives you 3 whole cups of vegetables to start your day.
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Egg, Spinach & Cheddar Breakfast SandwichFill yourself up with this ultra-quick egg, spinach and Cheddar breakfast sandwich. It's not only fast, but there's a good chance you already have the ingredients on hand that you'll need to pull it together, so you can skip a trip to the store before your busy workweek.
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Spinach, Peanut Butter & Banana SmoothieAli Redmond
Peanut butter and banana is a classic combo that's even more delicious with the addition of tangy probiotic-rich kefir. Plus, this peanut butter banana smoothie helps you up your veggie servings for the day with a bit of mild-flavored spinach mixed in.
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Savory Oatmeal with Tomato & SausageOats get a new life in this savory dish, serving as the backbone for a satisfying combo of sausage, greens, tomatoes and herbs.
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Anti-Inflammatory Cherry-Spinach SmoothieCreamy gut-friendly kefir and frozen cherries combine with heart-healthy fats in avocado, almond butter and chia seeds. Spinach offers a mix of antioxidants that sweep up harmful free radicals, and fresh ginger adds zing.
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Spinach & Egg TacosJohnny Autry
Hard-boiled eggs are combined with spinach, cheese and salsa for a quick, flavorful breakfast. Mashed avocado provides a creamy element, while a squeeze of lime juice brings acidity.
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Oatmeal with Fruit & NutsPhotographer: Alexander Shytsman
This protein-packed healthy breakfast recipe gets a touch of sweetness from apple and crunch from walnuts. Feel free to pick your favorite fruit and nuts to personalize your healthy oatmeal.
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Yogurt with Blueberries & HoneyA simple combination of Greek-style yogurt and blueberries gets an extra touch of sweetness from golden honey. It's the perfect balance of protein and fiber to keep you energized.
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Spinach-Avocado SmoothieThis healthy green smoothie gets super creamy from the frozen banana and avocado. Make ahead (up to 1 day) and store it in the fridge until you need a veggie boost.
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Ricotta & Yogurt ParfaitReminiscent of a lemon cheesecake, this healthy breakfast recipe is easy to throw together in the morning. Or stir together the filling in a jar the night before and top with the fruit, nuts and seeds when you get to work.
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Avocado Toast with SproutsHummus, sprouts and avocado top sprouted whole-wheat bread in this healthy vegan lunch idea. Look for sprouted bread in the freezer section of your grocery store.
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Chocolate-Peanut Butter Protein ShakePhotographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
This creamy high-protein shake will keep you satisfied for hours and tastes like a chocolate-peanut butter banana milkshake. You don't even need to add protein powder, thanks to the naturally occurring protein in the soymilk, Greek yogurt and peanut butter.
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Avocado & Arugula OmeletAdd some greens and healthy fat to your breakfast with this easy arugula and avocado omelet. Serve with crusty whole-grain toast, if desired.
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Raspberry Yogurt Cereal BowlTry using yogurt instead of milk for your cereal. If making this as a to-go breakfast, keep the cereal separate and top just before eating.
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Berry-Kefir SmoothieGet a probiotic boost at breakfast when you add kefir to your smoothie. Feel free to use any berries and nut butter you have on hand in this easy recipe.
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Avocado Toast with BurrataBurrata (cream-filled fresh mozzarella cheese) takes this avocado toast recipe to the next level for a weekday-friendly breakfast.
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Easy Morning Recipe: Caprese Egg Bites
Hers
Start Your Day Right With This Caprese Egg Bites RecipeThis article was reviewed by Felix Gussone, MD.
Egg bites — also known as egg muffins since they're basically just a mixture of eggs and other toppings cooked in a muffin tin — are the ultimate grab-and-go breakfast or snack option. They're tasty, healthy, and satisfyingly filling, which explains why Starbucks egg bites have such a devoted fan base.
As much as we love indulging in the Starbucks version once in a while, our egg bites recipe is surprisingly easy to whip up. Making egg muffins at home also allows you to play with different flavor combos while saving both time and money.
If you aren't convinced to try them yet, this will seal the deal: Our twist on this classic and healthy breakfast recipe takes inspiration from the Caprese salad, combining creamy textures with the bright, fresh flavors of tomatoes, basil, and mozzarella.
Read on to explore the many benefits of making (and eating!) egg bites recipes, particularly our Caprese-inspired iteration. Then, jump to the end for the full Caprese egg bite recipe.
Hers
Health Benefits of This Egg Bites RecipeIf you ask us, this is the best egg bites recipe because it's affordable, quick to make, full of flavor, versatile, and packed with nutrients.
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They're Affordable and Quick to MakeEggs give you a lot of bang for your buck. In 2024, a dozen eggs averaged about $3. Let's do some quick (and painless) math: with 10 eggs making a batch of egg bites and four bites per serving, you've got an affordable way to kick Egg bites are also a lifesaver for busy days — especially if you prep them ahead of time. They're baked in muffin tins or molds (like silicone egg cups), which means they're easy to grab, eat, and take on the go.
And while they take about 30 minutes to make, the effort pays off big time. Whip up a batch of egg bites, stash them in an airtight container, and you're set for quick, stress-free breakfasts all week long. You could even serve them to guests for a brunch gathering.
Best yet, you really don't need to be a Betty Crocker in the kitchen to make them. It just involves some basic mixing and baking.
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They're Full of Flavor and VarietyEggs have a pretty mild flavor, making them the perfect base for all kinds of tasty additions. Whether you're into nutritious veggies, herbs, cheeses, or lean meats, you can mix and match to make your egg bites exactly how you like them.
Think of them like scrambles or omelets — but even better since they're portable and easy to eat on the go. This makes egg bites an excellent meal-prep option.
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They're Packed With NutrientsAh, the mighty golden egg. Besides being wallet-friendly and versatile, eggs are loaded with protein, vitamins, and nutrients that support overall health.
Protein, in particular, is essential for building and maintaining lean muscle, keeping you full longer, and even helping regulate blood pressure for better heart health. On top of that, eggs are rich in potassium, which supports the heart, keeps energy up, and boosts overall vitality.
And with their low calorie count, eggs are a nutrient-packed way to fuel your day — ideal if you're working on weight loss.
Our high-protein egg bites recipe uses whole eggs to make the most of all those nutrients, including the yolks, which are full of vitamins like A, D, and E. That said, some people opt for just egg whites to lower cholesterol and fat intake.
Still, while yolks have gotten a bad rep for their cholesterol content, some research shows that, when eaten in moderation and as part of a heart-healthy diet, the cholesterol in eggs doesn't significantly affect blood cholesterol levels.
Everyone's dietary needs are different, though — so feel free to adapt the recipe to fit what works best for you.
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Caprese Egg Bites Ingredient HighlightsHere's what goes into these Caprese egg bites and why each ingredient was chosen:
Large eggs. We already know eggs are the star of this recipe — and for good reason. They're versatile, healthy, and affordable. We prefer pasture-raised eggs because the chickens are able to roam outside, foraging on grass, bugs, and worms, rather than being fed the typical feed diet. Some preliminary research suggests this makes the eggs richer in nutrients (even if that's not the case, it's better for the chickens).
Milk of choice. Whether you go with dairy or plant-based milk, this ingredient helps make egg bites creamy and fluffy. If you're using plant milk, go for an unsweetened, unflavored variety so it doesn't affect the taste or add unnecessary sugar. Some people swear by using cottage cheese instead of milk since it thickens the bites, adds a tangy flavor, and gives you a boost of protein, potassium, and calcium.
Grated cheese. For that signature Caprese flavor, we recommend grated Parmesan or Pecorino Romano cheese. But feel free to swap in mozzarella, gruyere cheese, or feta cheese if that's more your style.
Cherry or grape tomatoes. Tomatoes are nutritional powerhouses packed with antioxidants like vitamin C that support the immune system, fight inflammation, and help maintain healthy cholesterol levels. Halve them before adding to the recipe to enhance their juicy sweetness. Tomatoes also offer some fiber for healthy digestion.
Basil. Thinly sliced basil adds a fresh, aromatic touch that brings the Caprese salad vibe to life. It's the flavor kicker that ties everything together.
Pink Himalayan sea salt and black pepper. Salt and pepper are essential in almost every savory dish, and these egg bites are no exception. For an extra kick, add in red pepper flakes or your favorite spice mix.
Customization options. Though we love this Caprese combo, egg bites are all about flexibility! Add whatever mix-ins you like, such as red or green onions, bell peppers, chopped spinach, zucchini, or even a bit of breakfast sausage or cheddar cheese. The possibilities are endless.
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How to Make Egg BitesHere's how to make the best egg bites recipe with a Caprese twist:
Gather your supplies. Start by getting out your kitchen supplies. You'll need a big bowl, a whisk, a spoon, a muffin tin, and liners. If you have a non-stick silicone muffin pan, you can ditch the paper muffin cups.
Get your ingredients. Lay out all the ingredients listed above, plus any extras you plan on adding. If you're not using muffin liners, you'll also need some olive oil or cooking spray.
Mix the mains and then add toppings. Whisk the eggs, milk, cheese, basil, and salt and pepper seasoning together in a big bowl until smooth. Pour the mixture into your tin of choice, then place two halved tomatoes on top of each muffin.
Bake them. Preheat your oven to 350 °F, and bake until the egg bites are set and slightly crispy on the surface. (You can also cook egg bites in an air fryer.)
Enjoy or save them for later. Dig in while they're fresh and warm, or store them in the fridge for a convenient grab-and-go breakfast later. Reheating egg bites is quick and easy.
Pro tip: If you place a pan full of water underneath your muffin tin while it bakes, you can achieve that sous vide texture (cooked through but not overdone on the outside). The steam rising from the water will keep everything nice and moist.
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Caprese Egg Bites RecipeServings: 3 (4 muffins per serving)
Prep time: 5 minutes
Cook time: 12 to 18 minutes
Total time: 20 to 23 minutes
Ingredients:
10 pasture-raised eggs
½ cup milk of choice (if using plant milk, use unsweetened option)
¼ cup grated Parmesan or Pecorino Romano cheese
16 cherry or grape tomatoes, halved
5 large basil leaves, sliced thinly
¼ tsp. Pink Himalayan sea salt
¼ tsp. Black pepper
Instructions:
Heat oven to 350 °F.
Whisk together eggs, milk, cheese, basil, salt, and pepper.
Coat 12-cup muffin tin with olive oil or cooking spray.
Add egg mixture to each opening in muffin tin, about ¾ full. Add two halves of tomatoes on top of each.
Place tin in oven and cook for 12 to 18 minutes.
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Egg Bites Recipe Nutritional InformationHere's how the nutrition facts break down for this Caprese egg bites recipe.
Kcal (calories): 273
Total fat: 19 grams
Saturated fat: 7 grams
Trans fat: 0 grams
Sodium: 484 milligrams
Total carbohydrates: 4 grams
Dietary fiber: 1 gram
Total sugars: 1 gram
Added sugars: 0 grams
Protein: 23 grams
If you like this protein-packed, gluten-free recipe, you might also like our protein mug cake and Mediterranean bowl recipes.
This article originally appeared on ForHers.Com and was syndicated by MediaFeed.Org.
How To Build A Healthy Breakfast For Weight Loss
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The Best Breakfast for Weight Loss: How to Start Your Day RightThis article was reviewed by Craig Primack, MD, FACP, FAAP, MFOMA
You've probably heard that "breakfast is the most important meal of the day." While some people can benefit from skipping breakfast, eating a good breakfast can also be a game-changer for weight management.
Does eating breakfast help you lose weight? If so, what's the best breakfast for weight loss? Research suggests that eating your largest meal of the day in the morning can be a critical strategy to support healthy weight loss.
Of course, it's not just about eating most of your calories when you wake up — it's also about healthy eating. Planning a nutritionally balanced plate is key for satiety (feeling full and satisfied) and overall health.
So, what should a woman eat for breakfast to lose weight? It's not necessarily any different from a healthy breakfast for men looking to lose weight. We'll outline exactly what it means to build a nutritious plate, plus 15 easy meal ideas to start your day off right.
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How to Build a Healthy Breakfast for Weight LossThere's a big difference between the blood sugar rush from a Danish that's going to wear off in 30 minutes versus a protein-packed breakfast scramble and fiber-rich toast — and it comes down to more than just taste.
We don't have anything against the occasional delicious pastry, but these empty calories just don't quite have what it takes to keep you satiated until mid-morning snack time.
On the other hand, a balanced breakfast can set the tone for the rest of your day by keeping you full, stabilizing your blood sugar (glucose) levels, and supporting your metabolism. Eating a variety of healthy foods naturally contributes fats, protein, and fiber to your diet, with the added benefit of vitamins, minerals, and antioxidants to boot.
And if you're using glucagon-like peptide-1 (GLP-1) medications to support your weight loss journey, our breakfast ideas can be good options, possibly with smaller portion sizes.
Here's what to eat for breakfast to lose weight.
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Prioritize Lean ProteinProtein helps preserve muscle mass, increases satiety, and supports a calorie-deficit breakfast by boosting metabolism. Aim for at least 20 to 30 grams of protein on your plate at breakfast.
Here are some great lean protein sources to do the trick:
Eggs or egg whites
Greek yogurt or cottage cheese
Tofu or tempeh
Lean turkey or chicken
Protein shakes with plant-based or whey protein powder
Chia seeds, hemp seeds, or flaxseeds
Peanut or almond butter
Cashews or walnuts
Aamulya/Istockphoto
Add Fiber for Fullness and DigestionFiber is an essential nutrient for health and weight loss that most adults aren't getting enough of as it is. It's only found in plant foods.
Getting enough fiber (roughly 30 grams per day at minimum) slows digestion, keeps you full longer, and promotes a healthy gut microbiome — the community of friendly microbes living throughout your digestive system. A healthy gut supports healthy weight loss.
Aim for at least 10 grams of fiber in your morning meal, which could come from foods like:
Whole grains, such as oats, quinoa, or 100 percent whole-wheat toast
Fresh fruits, like berries, apples, pears, bananas, or oranges
Vegetables — think spinach, bell peppers, zucchini, sweet potatoes, or broccoli
Nuts and seeds, such as almonds, chia seeds, flaxseeds, or walnuts
Legumes, including beans, chickpeas, peas, or lentils
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Incorporate Healthy Fats for Sustained EnergyIt might seem counterintuitive, but a low-fat breakfast isn't necessarily the way to go if weight loss is the goal. The right kinds of fats offer plenty of health benefits.
Unsaturated fats help regulate hunger hormones and keep energy levels stable — without contributing to potential heart health issues or insulin resistance, unlike eating too much of their saturated counterparts.
Some of the best sources of healthy unsaturated fats include:
Avocado
Nuts, like almonds, walnuts, or cashews
Nut or seed butters, such as peanut butter, almond butter, or sunflower butter
Seeds, like chia, flax, hemp, sunflower, or pumpkin
Olive oil or avocado oil
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Limit Refined Carbs and Added SugarsGiven the typical American breakfast food landscape, it can feel challenging to avoid refined and ultra-processed options.
However, sweetened cereals, pastries, and breakfast bars tend to be high in empty calories (those that don't provide energy or nutrients) and added sugar without providing much fiber or other beneficial nutrition.
Instead, choose minimally processed, nutrient-dense sources of carbohydrates that deliver longer-lasting energy, like whole grains, fruits, tofu, and starchy vegetables like sweet potatoes.
You don't necessarily need to go low-carb for breakfast, but avoiding simple carbs is wise. Some of the worst offenders in the breakfast aisle include:
Sugary cereals
White bread and bagels
Flavored yogurts with added sugar or mix-ins
Store-bought muffins and pastries
Certain granola or energy bars
Fruit juices and sweetened specialty coffee drinks
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Stay HydratedHydration is an equally important factor as nutritious foods in supporting healthy body weight. Staying hydrated is crucial for curbing appetite and improving digestion.
One study found that, when combined with a calorie deficit, drinking 16 ounces (two cups) of water with breakfast, lunch, and dinner resulted in a two-kilogram (four-pound) greater weight loss over 12 weeks than a reduced-calorie diet alone.
Furthermore, the adult body is made up of 60 percent water, but this percentage fluctuates regularly from normal bodily processes — and it needs to be replenished, especially after sleeping.
Pair your breakfast plate with a glass of water or another low-calorie beverage, such as:
Bottom line? By combining protein, fiber, and healthy fats while minimizing added sugars and refined carbs and staying hydrated, you can create a healthy breakfast for weight loss that keeps you satisfied and supports a calorie deficit.
In the next section, we'll round up a bunch of all-star breakfast ideas to help you plan healthy, balanced plates to support your weight loss journey.
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15 Best Breakfast Recipes for Weight Loss: Easy Meal IdeasKicking your day off with a nutrient-dense, well-rounded breakfast is one of the best ways to support your weight loss goals and overall wellness.
By planning meals that combine lean proteins, healthy fats, and fiber, you'll feel satiated and energized — plus, you'll get plenty of vitamins and minerals.
Here are 15 weight loss breakfast ideas to help you get started:
Overnight oats
Coffee protein shake
Eggs with avocado toast
Greek yogurt with seeds and berries
Tofu veggie scramble
Bean and rice breakfast burrito
Chia seed pudding
Superfood smoothie
Meal-replacement shakes and bars
Cottage cheese with fruit
Protein pancakes
Banana and almond butter toast
Hormone-balancing smoothie
Breakfast quinoa
Baked egg muffins
Keep reading for details and recipe pointers.
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1. Overnight OatsOvernight oats are an easy-to-make, fiber-rich breakfast that keeps you full for hours while stabilizing blood sugar levels.
Made with whole-grain oats, chia seeds, and milk or yogurt, this breakfast can provide a slow-digesting carbohydrate source paired with protein and healthy fats. Adding nuts, seeds, and berries boosts the nutrient profile and enhances satiety.
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2. Healthy Coffee Protein ShakeThis coffee protein shake is a perfect breakfast for those who need a little caffeine along with muscle-supporting protein.
Combining frozen cold-brew coffee, protein powder, banana, almond milk, and a healthy fat source like almond butter can help curb cravings and sustain energy. It's a tasty and easy grab-and-go option for busy mornings.
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3. Eggs With Avocado ToastEggs are packed with protein (providing six to seven grams per egg) and essential nutrients. Meanwhile, avocado provides heart-healthy monounsaturated fats that promote satiety.
Whole-grain toast offers fiber, making this a well-rounded, energy-sustaining breakfast. The combination of nutrients helps prevent mid-morning cravings and overeating later in the day.
You might enjoy avocado slathered on your toast and topping it with poached eggs. Or you can eat your avocado toast with a side of hard-boiled eggs.
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4. Greek Yogurt With Seeds and BerriesGreek yogurt is high in protein and probiotics, which support digestion and gut health. Topping it with seeds (like chia or flaxseeds) and berries adds fiber and antioxidants, making it a nutrient-dense and satisfying meal.
The combination of protein and fiber keeps you full and reduces the likelihood of snacking before lunch.
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5. Tofu Veggie ScrambleA tofu scramble with vegetables is a high-protein, plant-based alternative to scrambled eggs, providing all the essential amino acids.
Adding spinach, bell peppers, and mushrooms boosts fiber and micronutrient content, while healthy fats from avocado or olive oil enhance satiety. This meal supports metabolism while keeping you full and energized.
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6. Bean and Rice Breakfast BurritoA whole-grain tortilla filled with black beans, brown rice, and scrambled eggs or tofu creates a balanced mix of protein, fiber, and complex carbohydrates.
The combination helps stabilize blood sugar and prevent energy crashes. Adding salsa, avocado, or greens enhances flavor and boosts the nutrient content.
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7. Chia Seed PuddingChia seeds are packed with fiber, healthy fats, and plant-based protein, making them an excellent choice for those wanting to lose body fat.
When soaked in soy milk or yogurt, chia seeds form a gel and create a creamy, satisfying pudding that helps regulate digestion and blood sugar. Topping chia seed pudding with nuts and berries provides added texture, flavor, and nutrients.
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8. Superfood SmoothieOur superfood smoothie recipe packs essential nutrients from leafy greens, fruit, protein powder, ginger, and healthy fats from chia seeds.
The combination of fiber, protein, and antioxidants helps support weight management while nourishing your body. It's a great way to get a variety of vitamins and minerals in one simple meal, especially if you're on the go.
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9. Meal-Replacement Shakes and BarsA meal-replacement shake or bar can provide a convenient, nutrient-dense breakfast option for weight loss. Look for ones with high-quality protein, fiber, and healthy fats to keep you full while maintaining a calorie deficit.
We recommend replacing one or two meals per day with our double-chocolate or vanilla shakes (providing 27 grams of protein per serving) and fudge graham-flavored bars (providing 15 grams of protein each).
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10. Cottage Cheese With FruitCottage cheese is a good source of calcium and protein, which helps preserve lean muscle mass while supporting fat loss.
Pairing it with fiber-rich fruits like berries or peaches enhances digestion and offers natural sweetness. You could even sprinkle it with chia, flax, or hemp seeds. The combination of protein and fiber makes this an excellent breakfast for appetite control.
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11. Protein PancakesProtein pancakes made with eggs, protein powder, and almond, chickpea, or oat flour are a lower-carb, higher-protein alternative to traditional pancakes. They help satisfy cravings while keeping blood sugar stable.
Topping with Greek yogurt, blueberries, or a drizzle of nut butter adds extra nutrients without excess sugar.
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12. Banana and Almond Butter ToastA slice of whole-grain toast with almond butter and banana provides a balanced mix of fiber, protein, and healthy fats. Need a nut-free option? Try sunflower butter instead.
This combination prevents energy crashes while keeping you full for longer. Adding cinnamon or ground flaxseeds enhances the nutritional benefits and flavor.
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13. Hormone-Balancing SmoothieWhether you're in the mood for a spinach-avocado, strawberry-vanilla, or coconut-banana flavor combo, we have three hormone-balancing smoothies focused on stabilizing blood sugar and reducing inflammation — key factors in weight loss.
These make for a delicious, refreshing, and satisfying breakfast.
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14. Breakfast QuinoaQuinoa is a protein- and fiber-rich whole grain with all nine essential amino acids that serves as a prime alternative to traditional breakfast cereals.
When cooked with plant milk and topped with nuts, seeds, and fruit, this breakfast also provides healthy fats and long-lasting energy. Quinoa can be a great ingredient in a balanced meal that supports weight loss and satiety.
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15. Baked Egg MuffinsEgg muffins are a meal-prep-friendly, high-protein breakfast option that can be customized with vegetables, cheese, or lean meats.
If you're egg-free, you can substitute these with a liquid vegan egg replacement made using mung beans — which are also high in protein.
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Best Breakfast for Weight Loss: What to Do NextA nutritious breakfast is a powerful tool for supporting weight loss, stabilizing energy levels, and curbing cravings throughout the day.
By focusing on protein, fiber, and healthy fats from whole foods and avoiding added sugars and refined carbs, you can build a morning routine that keeps you full and satisfied while maintaining a calorie deficit.
Here are the keys to remember about the best breakfasts for weight loss:
Prioritize protein, fiber, and healthy fats. Choose nutrient-dense foods like eggs, Greek yogurt, whole grains, and nuts to stay full longer. By intentionally preparing balanced plates, you'll automatically get a variety of essential vitamins and minerals, too.
Plan and prep. A little prep work goes a long way, especially in the mornings when you might not feel like making the effort or need to run out the door. Make overnight oats, egg muffins, or smoothies ahead of time to ensure you start your day with a healthy meal no matter what.
Stay consistent and listen to your body. There's no one-size-fits-all meal plan for weight loss, as everyone has different needs, goals, and preferences. Find a medley of healthy breakfast options you like making and eating, and stick to what feels best.
Related: The Average Weight for American Women
Related: 15 Ways to Get Protein Without Meat
This article originally appeared on Forhers.Com and was syndicated by MediaFeed.Org
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