5 High-Protein Breakfasts to Jump-Start Your Weight Loss

Start your day with a satisfying, metabolism-boosting meal starring these MVPs—most valuable proteins.

Eating optimal amounts of the “right” protein at your first meal is
one of the best ways to help jump-start weight loss and promote healthy
behaviors all day long.

Here’s why: Protein at breakfast has been
shown to help reduce hunger and appetite, boost metabolism, provide
lasting energy, conquer cravings for carbs, and help build and maintain
muscle mass.

My breakfast MVPs—most valuable proteins—to
help set you up for weight loss success are eggs, low-fat yogurt, milk
(cow’s milk and some plant-based varieties), and cottage cheese. Since
these foods tend to be breakfast favorites already, adding more protein
early in your day may be one of the easiest ways to lose weight.

Here’s what the science says: One study reported in the International Journal of Obesity discovered that participants who ate an egg breakfast
compared to a bagel breakfast lost 65% more weight and saw a 34%
greater reduction in waist circumference. Another study discovered that
when women doubled their daily protein intake from 15% of their daily
calorie intake to 30%, they consumed an average of 441 fewer calories per day—and shed an average of about 11 pounds over the course of 12 weeks.

Ready to rev your metabolism before your
first morning meeting? Below is a week’s worth of protein-packed
breakfasts with at least 20 grams protein and fewer than 400 calories to
help keep your appetite and daily calories in check.

Egg and veggie scramble

Eggs are the gold standard for high-quality
protein, with 6 grams of protein per large egg. Several studies show
that an egg-based breakfast—compared to a carb-rich first meal—helps
reduce overall daily calories, keeps you fuller longer, and reduces
cravings for carbs.

Make a satisfying and balanced morning meal
with one whole egg plus two egg whites scrambled with your favorite
veggies (like mushrooms, onions, bell peppers, and spinach or arugula)
with a toasted whole-grain English muffin.

Cottage cheese and fruit parfait

Cottage cheese is one of the best sources of
leucine, the amino acid that helps build and maintain muscle mass. Enjoy
a cup of low-fat cottage cheese with one cup fresh berries, pineapple,
or pear slices and top with a sprinkle of chopped nuts or granola for

Choco-nana-chia smoothie

Blend one cup pea or soy protein non-dairy
milk, one banana, one tablespoon vanilla or chocolate protein powder,
and one tablespoon of chia seeds until you’ve reached your desired

Breakfast egg, ham, and veggie burrito

Scramble two whole eggs and one egg white
with one slice of Canadian bacon, chopped. Add chopped spinach, chopped
bell pepper, and salsa. Serve in a six-inch corn or whole-grain

Yogurt, oat, and berry breakfast bowl

Greek yogurt has a great protein-to-calorie
ratio, making it an ally when trying to tone up. Whole grain oats
provide up to 5 grams of protein per cup, and the fiber in oats helps trigger feelings of fullness.

Try one cup cooked oatmeal topped with ¾ cup
nonfat or low-fat plain Greek yogurt with one cup fresh or frozen (no
added sugar) berries.

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