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Eating a healthy, filling breakfast makes weight loss a much more attainable goal. That doesn’t mean you should start eating foods you hate to drop a few pounds. Instead, try to focus on breakfast foods that you actually enjoy, making sure you are getting the nutrients needed for successful weight loss.
So what nutrients do you need? Gabrielle Tafur, RD, an Orlando, Florida-based dietitian, told Women’s Health that an average breakfast should contain at least 25 grams of protein, which can help you stay full throughout the morning. You should also aim to eat around 400-500 calories in your first meal of the day. “This amount allows for enough food to prevent unnecessary snacking or grazing throughout the day,” she explained.
With that in mind, keep reading for some breakfast recipes that stick to these dietitian recommendations!
Egg White Oatmeal
This recipe adds a boost of protein to your regular oatmeal recipe, and you could always add a scoop of peanut butter for even more protein. If you're not a fan of peanut butter, doubling this recipe can up the protein and calorie amount to follow Tafur's nutritional recommendations.
What You'll Need: old fashioned oats, banana, cinnamon, sea salt, water, egg whites
Protein: 12 g
Calories: 238
Full Recipe: Eating Bird Food
Avocado Toast with Sunny Side Egg
This is a great savory option for a healthy breakfast. However, adding another egg (or even doubling the recipe) will get you closer to Taruf's recommendations.
What You'll Need: whole grain bread, avocado, cooking spray, egg, kosher salt, black pepper, hot sauce (optional)
Protein: 12 g
Calories: 229
Full Recipe: Skinny Taste
Healthy Egg Muffin Cups
This is a great option for a lighter breakfast that incorporates a ton of vegetables. However, you'll definitely need more than one of these muffins to feel full, so plan on eating a few.
What You'll Need: olive oil, red pepper, green pepper, yellow onion, baby spinach, mushrooms, garlic, salt, eggs, egg whites, hot sauce (optional)
Protein: 4 g
Calories: 50
Full Recipe: Show Me The Yummy
