A not-so-filling breakfast can do more than leave you unsatisfied—it’s also likely to lack the nutrition your body needs to slay the day and stay on track with all of your health goals. This is especially true when it comes to weight loss; in order to function properly and burn fat, your body needs an appropriate amount of macronutrients. When you fail to nourish your body with enough protein in the morning, you could set yourself up for a slower metabolism, greater cravings, and overeating on snacks that can throw your weight loss dreams out the window before lunch. Luckily, there are so many delicious, high-protein breakfast options that can help you stay satisfied ’til your lunch break.
We spoke to health experts to learn about a few of the best meals for the job. From meal prep-able overnight oats and chia pudding to protein pancakes and smoothies you’ll love to sip on, find their top picks—and learn about the waist-slimming benefits of each—below.
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1. Poached Eggs
Poached eggs, a classic breakfast staple, hold significant potential in aiding weight loss efforts for individuals over 40. These protein-rich gems not only provide a satisfying and nutritious start to the day but also offer several benefits conducive to weight management. High in protein and low in calories, poached eggs help keep you feeling full for longer, reducing the likelihood of overeating later in the day. Additionally, they are rich in essential nutrients like vitamins B12 and D, which support metabolism and overall energy levels, crucial factors for maintaining a healthy weight, particularly as we age.
"Poached eggs are a great source of protein, which can help you feel full and satisfied for longer periods of time, reducing the likelihood of overeating and snacking between meals," Trista Best, dietitian for Balance One Supplements reveals. She also says all the nutrients found in eggs "are important for overall health and wellness."
2. Oats with Protein Powder
By combining the fiber-rich goodness of oats with the protein boost from protein powder, this breakfast choice offers sustained energy and satiety throughout the morning. Saari says this is one of the best ways to add more protein into your breakfast every morning. "Oats are a fantastic source of soluble fiber, which slows down digestion and keeps you feeling full," dietitian Michelle Saari, MSc, from EHealth project notes.
But adding protein powder to the mix can really bring things to the next level. "Adding protein powder not only enhances the protein content, crucial for muscle maintenance and satiety, but also makes this a more balanced meal," she says. "This combination ensures a steady release of energy, preventing spikes in blood sugar and reducing the urge to snack, which is beneficial for weight control." Perfect!
3. Protein Pancakes
Protein pancakes are a delicious and nutritious breakfast option that offers a significant protein boost to start your day off right. This high protein content helps keep you feeling full and satisfied, which can prevent overeating later in the day and support weight loss efforts. Additionally, protein is essential for muscle repair and growth, making protein pancakes an excellent choice for individuals looking to maintain or build muscle mass, especially as they age.
Nutritionist Lisa Richards, creator of The Candida Diet recommends whipping up some protein pancakes to stay satiated throughout the day. "Make pancakes using protein powder instead of flour and top with Greek yogurt and berries for a protein-packed breakfast," she says. "Protein pancakes are a great breakfast option for anyone wanting to increase their protein intake and cut down on refined carbohydrates."
4. Breakfast Burrito with Black Beans and Avocado
Wrapped in a whole-grain tortilla, this burrito provides a balance of fiber and protein, fostering a sense of fullness and aiding in weight management. Black beans offer plant-based protein while avocado contributes healthy fats, making this breakfast a powerhouse of essential nutrients.
"This flavorful burrito provides around 20 grams of protein from the eggs and black beans. Fiber from black beans and whole wheat tortilla keeps you full, while healthy fats from avocado provide satiety and contribute to heart health. This meal is low in sugar and packed with nutrients," says Krutika Nanavati, RD and nutritionist.
Ingredients: Whole wheat tortilla, 1/2 cup cooked black beans, 1/4 cup scrambled eggs, 1/4 avocado, salsa, and your favorite toppings (cilantro, onions, hot sauce)."
She instructs to "cook black beans in advance and scramble eggs ahead of time. Store separately and assemble burritos when it's time for breakfast."
5. Overnight Oats with Greek Yogurt and Berries
As a convenient and easily prepared meal, overnight oats with Greek yogurt and berries stands out as a flavorful and weight-conscious breakfast choice, providing the nutrients needed to kickstart the day while contributing to long-term weight management goals. Greek yogurt, known for its high protein content, teams up with fiber-rich oats and antioxidant-packed berries to create a satisfying and energizing morning treat. The combination of protein and fiber promotes a sense of fullness, preventing mid-morning hunger pangs and unnecessary snacking.
"This breakfast packs about 20 grams of protein from the Greek yogurt and chia seeds. Protein keeps you feeling full longer, reducing cravings and preventing overeating throughout the day. Fiber from oats further aids digestion and satiety. Berries add antioxidants and vitamins without much sugar," Nanavati says.
Ingredients: 1/2 cup rolled oats, 1/2 cup unsweetened Greek yogurt, 1/2 cup unsweetened almond milk, 1/4 cup berries (choose your favorites!), 1/4 teaspoon chia seeds, optional sweetener (honey, maple syrup, etc.).
Nanavati says to "mix all ingredients in a mason jar or container, cover, and refrigerate overnight. In the morning, grab and go!"
6. Tofu Scramble
Tofu scrambles are a nutritious and delicious option for those seeking a low-calorie, high-protein breakfast. Tofu, derived from soybeans, serves as a versatile and plant-based alternative to traditional scrambled eggs. It is naturally low in calories while being rich in protein, making it an excellent choice for individuals looking to boost their protein intake without compromising on dietary goals. Tofu scrambles can be easily customized with an array of vegetables and spices, adding flavor and nutritional variety to the dish.
Carolina Schneider, MS, RD says, "Tofu scramble with vegetables is a savory and protein-packed breakfast. Tofu, a complete source of plant-based protein, is sure to keep you satiated, while colorful vegetables provide essential vitamins and minerals. Pair it with a whole-grain tortilla for a healthier breakfast burrito alternative."
7. Strawberry Banana Smoothie
A strawberry banana smoothie stands out as a refreshing and nutritious low-calorie, high-protein breakfast option. Combining the sweetness of ripe strawberries with the creamy texture of bananas, this smoothie delivers a burst of flavor without the need for added sugars. To enhance its nutritional profile, many opt to incorporate protein sources such as Greek yogurt or plant-based protein powder. The result is a satisfying blend that not only provides essential vitamins, minerals, and antioxidants but also offers a significant protein boost to support satiety and muscle maintenance.
McKenzie Jones, registered dietitian nutritionist for nutribullet, says, "[A] great smoothie choice to start your day with is this strawberry banana smoothie. Add in a scoop of protein powder to [boost its protein content.]"
According to the recipe linked here which has the full ingredients, instructions, and nutritional value, the pairing of strawberries and banana is further enhanced by the inclusion of chia seeds. These seeds not only contribute heart-healthy omega-3 fatty acids but also provide a substantial dose of fiber, adding to the overall nutritional value of this classic blend.
8. Chia Pudding
Pudding for breakfast? Yes, please! Whip up some chia seed pudding overnight for a breakfast that's as satisfying as it is delicious. Chia seeds are rich in plant-based protein, omega-3 fatty acids, and antioxidants, known for their anti-inflammatory properties, which help reduce inflammation throughout the body. The soluble fiber in chia seeds also aids digestion.
"Chia puddings are not only satiating, but great for gut health and inflammation. Chia seeds are high in soluble fiber, which supports metabolic and digestive health, and omega-3 fatty acids, which are known for their anti-inflammatory properties," Schneider says.
9. Green Smoothie with Protein
Smoothies are a classic, delicious way to work a wide array of nutrient-packed foods into your breakfast—and luckily, they're so easy to meal prep. For those who prefer a liquid breakfast, registered dietitian Catherine Gervacio suggests a Green Smoothie with Protein. “Green smoothies are a great way to pack in leafy greens and other nutrient-rich ingredients,” she explains. By adding Greek yogurt or protein powder to the mix, you not only enhance the nutritional profile but also increase satiety, making it an ideal choice for those looking to build lean muscle mass while shedding excess body fat.
"To prepare this, blend together spinach or kale, banana, Greek yogurt or protein powder, almond milk, and a spoonful of nut butter. Optionally, add a handful of berries or a scoop of oats for extra fiber, nutrients, and antioxidants," she says.
