But not all breakfasts have the same fill power. Research has consistently shown that including protein at breakfast is critical when it comes to weight loss. Eating a substantial, protein-rich meal in the AM helps to fill you up and keep you full, so you end up eating less during the afternoon and evening hours. A study published in the International Journal of Obesity found that dieters who dined on eggs lost more weight and reported more energy than those who had a carby bagel breakfast with the same calorie count.
Here are 8 creative, protein-packed meals to get your day started on the right foot.
• Waffles with Ricotta and Peaches: Top a whole grain waffle with ½ cup part-skim ricotta cheese and 1 sliced peach. (When peaches are no longer in season, feel free to substitute canned peaches or ½ cup crushed pineapple; always choose fruit that’s canned its own juice rather than syrup.) The creamy ricotta cheese provides protein and calcium.
300 calories, 15 g protein, 13 g fat, 38 g carb, 6 g fiber
• Quinoa-Yogurt Parfait: Quinoa is higher in protein than most whole grains, so it’s a great addition at breakfast. Layer together ½ cup cooked quinoa with a 6-ounce container of nonfat yogurt, 1 small chopped apple, and a dash of cinnamon.
315 calories, 20 g protein, 2 g fat, 55 g carb, 7 g fiber
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Breakfast BLT: Here’s a healthier version of a classic sandwich. Toast a whole grain English muffin and use it as the base for your open-faced breakfast sandwich. Top each half with a thin spread of low-fat mayo, a slice of warmed Canadian bacon (a lean, heart-smart replacement for fatty pork bacon), and plenty of lettuce and sliced tomato. You can also swap out the Canadian bacon for 4 strips of turkey bacon if you like.
205 calories, 16 g protein, 4 g fat, 30 g carb, 3 g fiber
• Greek Yogurt with Fruit: Greek yogurt has twice as much protein as traditional yogurt, so it’s the perfect base for a substantial morning meal. Enjoy a 6-ounce container of nonfat Greek yogurt (plain or flavored) topped with 1 tablespoon chopped, toasted nuts (walnuts, almonds, pecans, or any other variety), and add a banana, orange, half a grapefruit, or another piece of fruit on the side.
220-260 calories, 18-22 g protein, 5 g fat, 25-38 g carb, 3 g fiber
• Berry Protein Smoothie: Combine ½ cup skim milk or soy milk, a 6-ounce container nonfat vanilla yogurt, ¾ cup fresh or frozen berries, and a few ice cubes in a blender. If you like, toss in a scoop of protein powder for an extra hit of protein.
Without protein powder: 210 calories, 21 g protein, 0 g fat, 31 g carb, 3 g fiber (**1 scoop protein powder adds 20-25 g protein)
• Cinnamon Cottage Cheese with Sliced Apple: Sprinkle ¾ cup nonfat or low-fat cottage cheese with cinnamon and serve with 1 sliced apple for scooping. The cottage cheese is heavy on protein and light on artery-clogging fat, and a sprinkling of cinnamon helps jazz up the taste.
250 calories, 25 g protein, 2 g fat, 36 g carb, 5 g fiber
• Spinach-Cheese Egg Scramble: Give your morning eggs a nutrition makeover! Sauté a few handfuls of baby spinach in oil spray, then add in 1 whole egg whipped with 2 to 3 egg whites. (I use mostly egg whites to cut back on the saturated fat and calories and bump up the protein.) Sprinkle with ¼ cup shredded reduced-fat cheese and scramble away! Enjoy with a whole grapefruit alongside.
330 calories, 29 g protein, 11 g fat, 32 g carb, 7 g fiber
• Garden Veggie Omelet: Whip up an omelet with 1 whole egg 2 to 3 egg whites, and stuff it full of your favorite veggies, like spinach, onion, tomatoes, peppers, mushrooms, even zucchini…plus any seasonings you like. This time of year, I like to mix in plenty of chopped basil, too. Enjoy with a piece of toast spread with a teaspoon of almond, cashew, or peanut butter for healthy fat. If you prefer, substitute a piece of fruit or 1 cup fresh fruit salad for the toast.
280 calories, 27 g protein, 9 g fat, 26 g carb, 5 g fiber
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