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By: Kellsey Reed, RDN, LDN, PatientsLikeMe Contributor
When you’re trying to lose weight, breakfast can set the tone for your entire day. A high-protein breakfast helps keep you full, energized, and focused, all day long. Let’s discuss some great high-protein breakfast options to support you on your weight loss journey.
Why Is Protein So Important for Weight Loss?
Protein is a powerhouse macronutrient that plays a vital role in how your body functions. Not only does it help you make muscle, but it also helps to form your bones and cells too. When it comes to weight loss, eating enough protein helps keep you satiated, improves body composition/preserves muscle mass, and boosts your metabolism.
Therefore, it’s important to make sure you are getting enough protein each day. If you’re not sure how much protein you need, ask your healthcare team and dietitian to assist you. Protein needs should be individualized to fit what your body needs!
High-Protein Breakfast Recipes for Weight Loss
Protein-Packed Oatmeal
Transform your traditional oatmeal into a high-protein powerhouse:
- 1/2 cup oats
- 1 scoop vanilla protein powder
- 1 tablespoon peanut butter
- 1/2 banana slices
- Sprinkle of cinnamon
Pro tip: The protein powder and peanut butter add a filling boost to this comforting classic.
Egg and Veggie Scramble
Quick, easy, and packed with protein:
- Cooking spray
- 2 eggs
- 1/4 cup egg whites
- 2 cups sautéed spinach, mushrooms, and bell peppers
Pro tip: Pair it with a slice of whole-grain toast or avocado for healthy fats too.
Greek Yogurt Parfait
Perfect for busy mornings or meal prep:
- 1 cup non-fat Greek yogurt
- 1 cup berries
- 2 tablespoons chia seeds or granola
Pro tip: This combo is light but filling and full of antioxidants, but if you don’t love berries, feel free to switch up the fruit to whatever fruit you enjoy.
Cottage Cheese Toast
A savory twist on breakfast toast:
- 1 slice whole-grain bread
- 1/2 cup low-fat cottage cheese
- Sliced cucumbers or cherry tomatoes
Pro tip: If you don’t love cottage cheese, swap it out for greek yogurt or ricotta cheese.
The Bottom Line
Starting your day with a high-protein breakfast doesn’t have to be boring or complicated. These ideas are delicious, simple, and weight-loss-friendly, giving you the perfect start to your morning. What recipe will you try first? Let us know below in the comments.
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