1. Overnight Oats with Added Protein
"Oats, whether they are overnight or not, are packed with dietary fiber and complex carbohydrates to promote a feeling of fullness for longer," explains Balls.
Overnight oats, however, make meal prep a breeze if you struggle to prepare a nutritious breakfast on busy mornings. But don’t forget to add protein like yogurt, milk, nut butter, seeds, or even protein powder to stay satisfied support gut health.
2. Eat: Berries
Berries like blueberries, strawberries, and raspberries are among the best anti-aging foods you can eat. They're filled with antioxidants, especially vitamin C and anthocyanins, and berries help combat oxidative stress, which is the process that leads to dull skin, wrinkles, and cellular damage. They also contain natural compounds that protect your skin from UV damage and support collagen formation.
3. Quinoa Breakfast Bowl
Quinoa is a complete protein, containing all nine essential amino acids. Protein is crucial for maintaining muscle mass, which is important for overall metabolism and weight management.
McKinney says, "Another option is to include nuts, seeds, fruits, veggies, or protein on top of quinoa for breakfast. Quinoa provides all essential amino acids needed for muscle repair and growth, meaning it’s a complete protein. High dietary fiber content helps with digestion while maintaining blood sugar levels against sudden drops in energy levels or blood glucose concentration."
4. Scrambled Eggs with Spinach & Whole-Wheat Toast
High-protein foods like eggs can support muscle maintenance and metabolism, which are important for weight loss. Whole-wheat toast offers complex carbs and fiber, promoting digestive health and helping to prevent fat accumulation around the waist.
"Eggs are a complete protein source, and spinach adds fiber and essential vitamins. Whole-wheat toast provides complex carbohydrates for sustained energy, keeping you feeling fuller for longer," she says.
5. Cottage Cheese with Sliced Vegetables & Whole-Grain Crackers
Cottage cheese is relatively low in calories compared to its high protein content, making it a favorable option for those watching their weight. The combination of protein, fiber, and complex carbohydrates in this snack supports metabolic health and helps maintain a healthy weight.
Nanavati says that "cottage cheese is a low-fat protein source, while vegetables add fiber and essential nutrients. Whole-grain crackers provide complex carbohydrates for sustained energy, promoting a feeling of fullness."
6. Green Smoothie with Protein Powder & Berries
Protein powder, whether derived from whey, plant-based sources, or collagen, provides essential amino acids that support muscle maintenance and satiety. The combination of protein and fiber from greens and berries helps keep you feeling full and satisfied until your next meal, reducing the likelihood of overeating.
"Protein powder provides sustained energy, while greens and berries offer fiber, vitamins, and antioxidants. This nutrient-rich blend keeps you feeling full and energized throughout the morning," Nanavati says. Perfect!