30 High-Protein Breakfasts That Will Help You Lose Weight

    Abdulaziz Sobh

    Have breakfast. Eat protein If you are trying to lose weight, these are two tips you should not ignore. And, if you combine them starting each day with a protein-rich breakfast, well, it's practically unstoppable.

    "Eating at least 30 grams of protein for breakfast can help you feel satisfied and less hungry later in the day," explains Amy Goodson, RD, a registered dietitian and nutrition consultant based in Dallas, Texas. "This is great for women looking to lose weight." The trick, he says, is that proteins take longer to digest than traditional breakfast foods that contain a lot of carbohydrates such as cereals or rolls. And the longer it takes to digest, the less hungry you will be and the more likely you are to meet your healthy eating goals.

    For example, in a recent study, people who started their days with between 30 and 39 grams of protein ended up eating 175 fewer calories at lunchtime. In another Nutrition Metabolism study, people who diet and increased their protein intake to get 30 percent of their daily protein calories lost approximately 11 pounds in 12 weeks.

    Even so, if you've ever tried to follow a high protein diet, you know that increasing your protein intake is not always easy ... especially if you don't have your recipe arsenal full of high-protein breakfast ideas.

    Oatmeal with cranberry proteins
    Oatmeal alone is a delicious breakfast full of fiber and whole grains, but you can round it up and increase nutrition by adding protein-filled ingredients such as flax flour, chia seeds, soy milk or almonds, or protein powder, says Kimberly. M. Neva, RD, dietitian and bariatric specialist at the Medical Center of the University of Loyola. His favorite is 1/3 cup of oatmeal with 1 tablespoon of protein powder, 1 tablespoon of flax seeds and 1/2 cup of blueberries. That's right, you can add protein powder with or without flavor to your oatmeal.

    Per serving: 329 calories, 21 g of protein, 11 g of fat, 50 g of carbohydrates, 8 g of fiber

    Oatmeal yogurt cups
    Another option to increase the protein in your oatmeal is to add a couple of tablespoons of Greek yogurt, says the Neva. Sprinkle with cinnamon for extra flavor. "This contains 11 grams of protein per serving and is easy to take with you," she says. "Also, you get fiberfill and healthy probiotics." One serving is 1/3 cup of oatmeal and 4 ounces of Greek yogurt flavored and low fat.

    Per serving: 196 calories, 15 g of protein, 5 g of fat, 33 g of carbohydrates, 6 g of fiber

    Mini Egg Frittatas
    If the eggs for breakfast sound boring, try these individual frittatas, says the Neva. Mix 2 whole eggs and 1 additional egg white together with 2 ounces of sauteed vegetables. To get even more protein, add 3 ounces of turkey sausage. Simply pour the mixture into muffin pans and bake at 350 degrees Fahrenheit until you can insert a knife into them and come out clean (in a standard size muffin pan, that will be 20 to 25 minutes). One serving is two egg cups. These are a perfect option if you're not an early riser since they can be prepared in advance and then reheated quickly when you go out the door, he adds.

    Per serving: 353 calories, 31 g of protein, 17 g of fat, 17 g of carbohydrates, 2 g of fiber

    Turkish fried egg
    Are you looking for an exotic flavor? Try this modified version of a popular Turkish dish, courtesy of Marina Rösser, senior nutritionist for the Freeletics exercise and diet application. Saute red onion, garlic, frozen spinach and sliced ​​chili peppers in a little olive oil. Once the vegetables are soft, add an egg and finish cooking. Top with whole Greek yogurt, lemon juice, and salt. "The combination of creamy yogurt, fragrant olive oil, hot pepper, and lemon is irresistible," she says.

    Per serving: 200 calories, 15 g of protein, 12 g of fat, 11 g of carbohydrates, 1 g of fiber

    Cottage Cheese Bowl
    When it comes to increasing your protein intake, low-fat cottage cheese is an option that many people overlook. Nutrition, taste, cost, and ease of preparation make it a great addition to your breakfast rotation, says Rösser. (Note: low fat cottage cheese has more protein per serving than full fat, although both are excellent options). She recommends filling a bowl with 1 cup of cottage cheese, mixing 1/4 cup of black beans and cover with tomatoes, paprika, salt, pepper.

    Per serving: 240 calories, 28 g of protein, 5 g of fat, 20 g of carbohydrates, 4 g of fiber

    Chocolate Peanut Butter Porridge
    Sometimes you just have to have something sweet for breakfast and with this simple dish you can have your protein and the taste you crave, says Rösser. Mix 1/3 cup of cooked oatmeal, 2 tablespoons of natural peanut butter, 1 teaspoon of dark cocoa powder and 1/2 banana. Cover with yogurt or your choice of milk.

    Per serving: 363 calories, 16 g of protein, 20 g of fat, 52 g of carbohydrates, 4 g of fiber

    Quark Mint Smoothie
    Have you ever heard of quark? It is a German-style yogurt, similar to Greek yogurt, but with more protein and a texture like cheesecake. This thicker consistency makes it ideal for preparing a creamy and decadent protein shake. Rösser's favorite concoction: 1/2 cup of Quark, 1/4 cucumber, some mint leaves, 1/4 cup of milk and a pinch of salt.

    Per serving: 109 calories, 15 g of protein, 3 g of fat, 6 g of carbohydrates, 0 g of fiber

    This egg, onion and tomato dish is a staple for breakfast in Israel. In fact, the name literally means "breakfast," says Rösser. Simply cook a 1/4 cup sliced ​​onion sauce, 1/2 sliced ​​red pepper, 1 tomato and 1/4 teaspoon of paprika. Place two cooked eggs on a slice of whole wheat bread and stir in the sauce. Cover with parsley leaves, chili flakes, salt, and pepper to get more flavor.

    Per serving: 237 calories, 17 g of protein, 10 g of fat, 21 g of carbohydrates, 4 g of fiber

    Crispy Scrambled Eggs
    Take your basic scrambled eggs to the next level by adding 2 tablespoons of seeds (pumpkin, sunflower seeds and / or flax), 4 chopped cherry tomatoes and 1/4 cup arugula to 2 cooked eggs. This combo adds protein, fiber, flavor and a satisfying crunch to a dish that would otherwise be ordinary, says Rösser.

    Per serving: 219 calories, 16 g of protein, 16 g of fat, 3 g of carbohydrates, 1 g of fiber

    Smoked Salmon Toast
    Fish is an excellent meal for breakfast. Not only does it have a lot of protein, but healthy omega-3 fats can help everything from the skin to the brain. Breakfast is about simplicity, so Rösser recommends keeping things easy by putting 3 ounces of smoked salmon or trout on a slice of whole-wheat toast. Optional ingredients include cottage cheese, grated horseradish, dijon mustard, chopped parsley, chopped dill, chopped chives, lemons or salt and pepper.

    Per serving: 169 calories, 20 g of protein, 5 g of fat, 11 g of carbohydrates, 2 g of fiber

    Yogurt Parfait
    Start your morning with a simple parfait made of 1 bowl of natural Greek yogurt, 1/4 cup of berries and 1/4 cup of muesli, suggests Sonja Kukuljian, Ph.D., RD, general manager of nutrition for the group at Freedom Foods. Muesli is a whole-grain cereal that is often eaten raw. There are many variations, so choose a high fiber and low sugar; Kukuljian suggests one that contains barley since it has fiber and protein.

    Per serving: 188 calories, 7 g of protein, 8 g of fat, 23 g of carbohydrates, 3 g of fiber

    Poached eggs on sourdough
    Turn standard eggs around by poaching an egg in some vinegar, says Kukuljian. Add a slice of whole-wheat toast (a source of pre and probiotics) and 1 teaspoon of olive oil, and you will get a healthy and hearty meal.

    Per serving: 173 calories, 9 g of protein, 9 g of fat, 15 g of carbohydrates, 2 g of fiber

    Mini Quiches without bark
    You can't go wrong with eggs and vegetables in the morning, and you can get both in these quiches without bark to go, says Jennifer Clemente, who runs Body Bliss Nutrition. Simply mix six eggs with any type of vegetables you like: she likes to add 1/4 cup of chopped sweet potato, 1 asparagus, 1/2 cup of kale and 1/4 cup of red onion are her favorites; add condiments such as garlic, sea salt, parsley, and cilantro. Bake in the oven at 350 until you can insert a knife into them and leave clean. This produces three loaded portions of fiber, protein and an incredible variety of nutrients, including vitamins A, C, E, K, B1, B2, B6, and B12, as well as folic acid and chromium, he says.

    Per serving: 190 calories, 12 g protein, 9 g fat, 11 g carbs, 2 g fiber

    Collagen shake
    In the world of protein powders, collagen deserves more love, says Clemente. Collagen powder is a pure protein that is cheap, tasteless and dissolves well in shakes. She likes to mix 2 tablespoons of flavored collagen powder with 1 cup of vegetable milk, 1/2 cup of berries, 1 tablespoon of chia seeds and 1 tablespoon of nut butter. The best part? Collagen is not an ordinary protein; It can help give you shiny, plump skin, reduce joint pain, strengthen nails, hair, and teeth, and can improve intestinal conditions and digestion, he adds.

    Per serving: 384 calories, 32 g of protein, 18 g of fat, 22 g of carbohydrates, 11 g of fiber

    Amplified Avocado Toast
    Avocado toast has long been a trendy breakfast and with good reason. It provides a healthy dose of fat and fiber. But it can be improved, says Alana Kessler, RDN. Give a nutritional boost by putting a cooked egg and 1/4 of avocado on top of a slice of toasted whole wheat bread and sprinkle with a spoonful of nutritional yeast. This adds filler proteins and B vitamins.

    Per serving: 270 calories, 15 g of protein, 15 g of fat, 20 g of carbohydrates, 8 g of fiber

    Protein Pancakes
    His favorite breakfast dish is packed with protein, courtesy of this recipe from Charlie Seltzer, MD, a weight loss doctor. Simply mix these ingredients until they are soft: 1/2 cup of egg whites, oatmeal and 1% of cottage cheese along with 1 teaspoon of baking soda. Cook the dough like a pancake, about a minute per side or until golden brown. These pancakes contain a lot of protein because of the number of calories.

    Per serving: 320 calories, 35 g of protein, 5 g of fat, 32 g of carbohydrates, 4 g of fiber

    Breakfast Protein Sandwich
    When you hear "breakfast sandwich," you probably think of egg McMuffins. The Seltzer sandwich recipe, however, contains protein and fiber to get a minimum of calories without sacrificing flavor. Start with a roasted English muffin that is high in fiber. Add an egg, a slice of cheese and two slices of bacon or Canadian ham.

    Per serving: 365 calories, 30 g of protein, 18 g of fat, 27 g of carbohydrates, 8 g of fiber

    Eggs and Greens
    Green leafy vegetables are one of the best foods you can eat for your health. Try them as an egg nest, as recommended by Brooke Alpert, RD, author of The Diet Detox. Take several large handfuls of vegetables (spinach, kale, mustard, etc.) and place them in a hot pan. Stir until it withers, about a minute. Cover with two eggs cooked to perfection. Add some salt and pepper and enjoy.

    Per serving: 192 calories, 15 g of protein, 8 g of fat, 14 g of carbohydrates, 2 g of fiber

    Tortillas are a great way to combine eggs with tasty vegetables, meats, and cheeses for a nutritious breakfast full of protein. "My favorite tortilla is two eggs cooked with 1/4 cup mushrooms, 1/4 cup chopped onion and an ounce of feta cheese, topped with basil and tomatoes," says Elin Östman, Ph.D., nutrition researcher and founder of a Good Idea. "Eggs are a great source of protein, vegetables of different colors are full of polyphenols and cheese provides calcium and flavor."

    Per serving: 215 calories, 16 g of protein, 15 g of fat, 5 g of carbohydrates, 1 g of fiber

    Tofu Scrambled
    Surprise: scrambled eggs do not have to be eggs. You can still get the taste and protein by replacing 3/4 cup of tofu with eggs, says Shahzadi Devje, RD. Not only does tofu provide protein, but it is also a great source of calcium, magnesium, iron, and zinc, she says. All you have to do is make a puree of firm tofu and add a mixture of sauteed onion, garlic and red pepper (or the vegetables you prefer). Then cook on the stove. She recommends serving her scrambled eggs with sprouted grain bread, roti or potatoes for breakfast.

    Per serving: 153 calories, 16 g of protein, 8 g of fat, 7 g of carbohydrates, 4 g of fiber

    Almond Butter Cookies
    Do you want something simple, full of protein and filling that does not require preparation or cooking? Devje's favorite super easy breakfast is 2 Wasa rye biscuits spread with 2 tablespoons almond butter and sprinkled with a tablespoon of dried fruits and seeds. Add a glass of soy milk and you will have a serving of protein in less time than you need to find a recipe.

    Per serving: 357 calories, 12 g of protein, 22 g of fat, 35 g of carbohydrates, 7 g of fiber

    Chia vanilla and almond pudding
    Chia seeds are packed with protein and fiber, but that's not what makes them special: food lovers love their ability to add a pudding-like texture to sweets. Try this RDN recipe, Danielle Judson: combine 3 tablespoons of chia seeds with 1 cup unsweetened almond milk (or any other plant-based milk of your choice), 2 tablespoons almond butter, 1 teaspoon extract Vanilla and a pinch of cinnamon in a mason jar. Paste everything in the refrigerator overnight. In the morning, add a pinch of blueberries and almonds, and you will have the breakfast pudding to go.

    Per serving: 446 calories, 17 g of protein, 35 g of fat, 29 g of carbohydrates, 22 g of fiber

    Vegan hummus toast
    If you like salty breakfast, this Minimalist Baker hummus toast will satisfy your craving and fill it. Toast 2 slices of sprouted wheat bread, then cover with 1/4 cup of hummus, 1 tablespoon of hemp seeds and 1 tablespoon of roasted and unsalted sunflower seeds for additional protein booster.

    Per serving: 316 calories, 19 g of protein, 16 g of fat, 24 g of carbohydrates, 11 g of fiber

    Oatmeal Chocolate Pomegranate
    If cooking oatmeal in the morning sounds like a pain (there is no trial here!), Night Oatmeal is the perfect solution. Try this nutrient-rich and protein-rich variety, courtesy of Lauren Harris-Pincus, RDN, author of The Protein-Packed Breakfast Club. Combine 1/3 cup of oatmeal, 1 cup of unsweetened almond milk, 4 ounces of natural Greek yogurt, 1 teaspoon of chia seeds, 1 tablespoon of whey protein powder and a pinch of pomegranate seeds. "The balance of protein and fiber of oats and fruit will delay digestion and help maintain your energy levels much longer than a high carbohydrate meal, in addition, chia seeds absorb up to 10 times their weight in water to help you stay full. "she says.

    Per serving: 415 calories, 30 g of protein, 15 g of fat, 42 g of carbohydrates, 8 g of fiber

    Bread pudding in a cup
    Bread pudding is the last comforting food in the morning, but it doesn't have to be a calorie bomb. Enjoy this healthy version of Harris-Pincus. Mix an egg, 2 tablespoons of vanilla whey protein powder, a packet of stevia and 2 tablespoons of milk. Double 1/4 cup chopped apple and a slice of brown bread in cubes. Pour a cup and microwave for a minute. Cover with cinnamon.

    Per serving: 291 calories, 32 g of protein, 8 g of fat, 23 g of carbohydrates, 3 g of fiber

    Breakfast wrap
    Four ounces of smoked salmon in a paleo wrap with roasted vegetables, vegetables and 1/4 of avocado is the ideal breakfast for chef Elizabeth Trattner. "This delicious wrap is rich in healthy fats and fiber, which keeps you full longer and helps you lose weight and reduce cholesterol," she says. The best part, however, is how customizable this is. Change the low carb wrap for a whole grain option, change the salmon for chicken or eggs and use any type of vegetables you want.

    Per serving: 327 calories, 29 g of protein, 16 g of fat, 22 g of carbohydrates, 15 g of fiber

    Hard-boiled eggs and quinoa
    Make a large batch over the weekend: boil water on the stove, place 6 eggs in the pan, cover and remove from heat. Let stand for 12 minutes. Goodson suggests combining 2 hard-boiled eggs with 1/2 cup of cooked quinoa, which is also rich in protein and berries.

    Per serving: 237 calories, 15 g of protein, 10 g of fat, 20 g of carbohydrates, 3 g of fiber

    Breakfast tacos
    Tacos are food at any time, as shown in this recipe for breakfast tacos, courtesy of Jerlyn Jones, RDN. Take an integral wrap, add 1/4 cup of black beans, 2 scrambled eggs, lettuce, sauce and 1/4 cup of avocado. Beans and eggs provide protein, while avocado provides healthy fats and vegetables provide vitamins. In addition, it is perfectly portable.

    Per serving: 476 calories, 22 g of protein, 20 g of fat, 47 g of carbohydrates, 14 g of fiber

    Crispy toast
    Who doesn't love toast in the morning? But the regular variety of butter and jam is a little better than a donut when it comes to nutrition. Add protein and nutrients with Jones toast. Start with a slice of whole wheat bread, spread it with 1 tablespoon of nut butter of your choice and sprinkle with 1 tablespoon of chia seeds. This combo provides protein along with a strong dose of fiber and fat.

    Per serving: 237 calories, 10 g of protein, 14 g of fat, 21 g of carbohydrates, 10 g of fiber

    Mediterranean muffins
    Eggs, canned salmon and feta cheese are the only ingredients in Mediterranean breakfast rolls prepared by Rima Kleiner, RD, author of Dish on Fish. They can be simple: combine 2 eggs, 2 ounces of salmon and 1/4 cup of feta cheese and bake in muffin pans (set your oven at 350 degrees) for approximately 20 to 25 minutes, but there's nothing basic about your nutrition. They contain many healthy proteins and fats, all in a portable and tasty package. Make a large batch and freeze the microwave extras on busy mornings.

    Per serving: 300 calories, 27 g of protein, 22 g of fat, 2 g of carbohydrates, 0 g of fiber


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