If your goal is to lose weight and shed belly fat this fall, focusing on protein may be one of the smartest moves you can make. This crucial macronutrient not only helps keep you fuller for longer, but it also supports muscle growth, boosts metabolism, and reduces the chances of overeating. That’s why starting your day with the right protein-packed breakfast can be such a gamechanger for your weight loss goals. And the good news is, there are plenty of delicious, easy options to choose from.
To learn about a few of the best choices, we spoke to Jay Cowin, registered nutritionist and Director of Formulations at ASYSTEM, Trista Best, registered dietitian at Balance One Supplements, and Lisa Andrews, MEd, RD, LD, registered dietitian nutritionist at BodybuildingReviews. They recommend Greek yogurt, oatmeal, egg whites, and cottage cheese. Learn more about the benefits of each below.
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1. Greek Yogurt with Berries
Greek yogurt is a great source of protein on its own, Cowin says, and adding fruit to it will give you even more energy and flavor for your breakfast. "Greek yogurt is a good source of protein, which can help you feel full for a while so you can avoid overeating," he points out, plus, "Greek yogurt is also lower in sugar and calories than other types of yogurt." Cowin adds that this is "perfect for those who want to satisfy their sweet tooth but are working to lose weight." Fresh fruits, he says (pointing to high-protein choices like blackberries, bananas and raspberries) are "low in calories and high in nutritional value," making it the "perfect and best addition" to yogurt for people who are trying to lose weight. Noted!
2. Oats with Protein Powder
While oats are already protein-rich to begin with, Cowin offers another idea to bring even more of the nutrient to your first meal of the day. "A great breakfast food that's filled with protein is oats," he notes, adding, "You can pair this up with some almond milk and some berries, or even blend them all together with ice and add some protein powder to turn it into a shake." This, he says, is a great combination and very "convenient for those who are always on the go." You can also make overnight oats with protein powder, he suggests, "which you can customize any way you like." Cowin says that out of the three macronutrients (fat, carbs, protein), protein will keep you fullest for the longest because it "suppresses your appetite." This, he stresses, is a "big help when you're trying to cut back." Protein also has a "higher thermic effect than the other macronutrients," which means your body has to burn many calories to digest and process it.
3. Egg Whites
By swapping regular eggs for egg whites, you can instantly give your breakfast a boost of protein, Best explains. "When it comes to consuming eggs for weight loss, there are some modifications we can make," she says, adding, "egg whites, for instance, can be a great way to cut down on the fat of a traditional egg-based meal while maintaining a lean source of protein." Eating just the egg whites, she continues, allows you to "cut down on calories from 71 to 18, while only losing 2 grams of protein." The fat content, however, drops from "5 grams in an entire egg to zero when only eating the egg whites," she points out. When working to lose weight in your midsection, egg whites can provide you with protein for energy needed to complete your workouts, while also keeping you full and satisfied until your next meal. They are also versatile, Best says, making them a great breakfast choice on their own, scrambled, used for an omelette, etc.
4. Cottage Cheese
Cottage cheese stands out as a protein-rich breakfast ingredient that can significantly contribute to successful weight loss endeavors. Loaded with high-quality protein and low in carbohydrates, cottage cheese provides a satisfying and nutritious morning option. The protein content helps boost metabolism, promoting calorie burning and the preservation of lean muscle mass. Andrews says that "cottage cheese offers a simple protein option without any fuss. It's also low in sugar and satisfying with some frozen fruit or tomatoes." Yum!
