Breakfast is often hailed as the most important meal of the day, and for good reason. It kick-starts your metabolism, replenishes your energy levels, and sets the tone for your day. For individuals over 40, a nutritious and filling breakfast becomes even more crucial, as it can contribute to overall well-being and aid in weight management. In particular, incorporating recipes that are both satisfying and conducive to weight loss can be a game-changer for those navigating the challenges of maintaining a healthy weight as they age.
We spoke with Jesse Feder, RDN, CPT; and Rachel MacPherson, nutrition coach, women’s health coach, and macronutrient-based diet coach, to learn about two of the best and most filling breakfast recipes when it comes to weight loss over 40. They shared that oatmeal with berries and breakfast burritos are some of the best recipes to start making now.
Oatmeal With Berries
Oatmeal with berries is an excellent and filling breakfast option for individuals over 40 aiming for weight loss. Steel-cut oats, rich in soluble fiber, provide a sustained feeling of fullness while promoting digestive health. The addition of fresh berries, such as blueberries or strawberries, not only enhances the flavor but also contributes antioxidants and vitamins.
Feder goes into detail and explains why this breakfast option is great for weight loss over 40. "Oatmeal is known to be a healthy fiber packed meal. By adding in berries, not only are you providing extra sweetness and taste to the dish but also more fiber and a lot of nutrients. Oatmeal is a great source of soluble fiber and the added fruit is a great source of insoluble fiber. This can help clean the digestive tract as well as slow down the transit time of food which can help keep you satiated for long periods of time. This is great for those looking to lose weight over the age of 40."
For this simple recipe, you'll need one serving of oatmeal topped with a half cup of your favorite berries. Feel free to add a touch of natural sweetener or sprinkle some nuts to elevate the flavor, but remember to exercise moderation to avoid unnecessary calorie intake.
Breakfast Burritos
Packed with a balanced combination of protein, fiber, and healthy fats, these burritos offer a satisfying morning meal. The protein content aids in muscle preservation, while the fiber promotes satiety and supports digestive health. Including healthy fats in these filling burritos provides essential monounsaturated fats, contributing to a sense of fullness.
MacPherson says, "Incorporating beans into breakfast options, such as in a hearty breakfast burrito, not only adds a nutritious boost but also keeps you fuller for longer, supporting your weight loss goals."
For the recipe, she highlights the best ingredients to choose from and how to assemble a protein-packed filling breakfast burrito.
"Make a vegan high-protein breakfast burrito with a whole wheat tortilla, scrambled tofu seasoned with turmeric, nutritional yeast, salt, and pepper, cooked and lightly mashed black beans, sautéed bell peppers and onions, sliced avocado, fresh spinach, and salsa for added flavor without many calories. Optionally, you can add a sprinkle of vegan cheese," she suggests.
By carefully selecting wholesome components and controlling portion sizes, breakfast burritos become a flavorful and nutritious choice for weight-conscious individuals, ensuring they start the day on a hearty and healthful note.
