Stop! Put down the bread, and step away from the toaster. It’s time to make a change to your morning meal—one that practically guarantees you’ll lose weight.
In a recent study of overweight young adults, those who ate a breakfast comprised of 350 calories and 35 grams of protein (about what you’d find in six eggs), consumed 26 percent fewer calories at lunch than their counterparts who consumed a calorically identical meal with less protein. What makes protein so filling? As it digests, levels of the gut hormone peptide YY increase, sending a signal to the brain that your full.Protein also slows down the absorption of carbohydrates, which helps keep blood sugar levels even keeled. Not only does this reduce hunger, it wards off fat storage, improving overall body composition.
Though getting 35 grams of protein can be tough, it is possible—and you can still reap many of the same weight loss benefits by hitting the 25-gram mark. Read on to discover five delecious meals that deliver exactly what your body needs for breakfast
MIXED BEAN OMELETTE
You’ll Need: Eggs, black beans, grilled chicken, spinach,
Protein: 38 g
Nutrition: 353 calories, 11 g fat (3 g saturated), 25 g carbs,
Crack and whisk two whole eggs and cook in a pan or skillet. When the surface of the eggs begin to thicken and no visible liquid remains, add 3 tablespoons mixed beans, 100g of pre-grilled chicken and ½ cup of spinach. Fold the omelet in half and allow it to finish cooking.
APPLE CINNAMON YOGURT
You’ll Need: Fage 2% Yogurt, an apple, walnuts, cinnamon, honey
Protein Punch: 22 g protein
Nutrition: 350 calories, 22 g fat (4 g saturated) , 23 g carbs,
In a bowl, combine 150g of Fage 2% Yogurt, with half a chopped apple and 30g of chopped walnuts. Top with cinnamon (one of the healthiest spices) and a drizzle of honey.
BERRY PROTEIN SHAKE
You’ll Need: Water, raw spinach, frozen mixed berries, low-fat yogurt, protein powder
Protein Punch: 34 grams
Nutrition: 275 calories, 2 g fat , 25 g carbs
Here’s how to prepare the drink: In a blender, combine 200ml of water with a cup of spinach, two cups of frozen berries, a 100g natural low-fat yogurt and a scoop of protein powder. Combine until smooth.
AVOCADO TOAST WITH COTTAGE CHEESE AND TOMATOES
You’ll Need: 1 slice Ezekiel bread, 120g low-fat cottage cheese, avocado, tomato, ground pepper
Protein Punch: 25 g protein
Nutrition: 300 calories, 12 g fat , 30 g carbs,
We told you earlier that toast was a no go, but this isn’t your typical bread-based breakfast. Made with protein-filled sprouted grain bread and cottage cheese,
BREAKFAST BENTO BOX
You’ll Need: Hard boiled eggs, , almonds, grapes
Protein Punch: 20g protein
Nutrition: 350 calories, 25g fat , 14g carbs,
If you’re typically not too hungry for breakfast, a bento box is a great option. Since everything is meant eaten cold, it allows you to slowly pick and graze throughout the morning, as small bouts of hunger strike. Simply pack up two hard boiled eggs, 30g of almonds and a half-cup of grapes to hit the nutritional mark.
These are simple tasty ideas to make and by trying them out a few times means you can add them to your ‘tool box’ of recipes which will help you smash your goals.No ones diet should be completely devoid of pleasure otherwise its completely unsustainable and will not give you long term results only the ‘yo-yo effect.
Hope these come in handy and as always any questions feel free to drop me a message or give this post a share to your friends and family and help them with some new healthy eating ideas.