While it’s up for debate whether breakfast is the most important meal of the day, there’s certainly no denying that it plays a crucial role in your overall health. Not only does the food you put into your body first thing in the morning have a significant impact on how you feel throughout the rest of the day, but it can also make or break your weight loss goals in the long run. If you’re after a slimmer waistline, choosing options that are both low in calories and high in protein is the best way to go.
To discover a few of the best breakfasts out there, we spoke to health experts McKenzie Jones, registered dietitian nutritionist for nutribullet, Dr. Alex Foxman, MD, FACP, ABOM, and Carolina Schneider, MS, RD, and Daily Harvest’s in-house nutrition advisor to find out more. They told us that that tofu scramble, strawberry banana smoothies, and cottage cheese with pineapple and chia seeds are three fantastic options. Learn more about the benefits of each below.
1. Tofu Scramble
Plant-based protein is where it's at—and it doesn't get much better than tofu scramble for breakfast. "Tofu scramble with vegetables is a savory and protein-packed breakfast," says Schneider. "Tofu, a complete source of plant-based protein, is sure to keep you satiated, while colorful vegetables provide essential vitamins and minerals. Pair it with a whole-grain tortilla for a healthier breakfast burrito alternative."
Crafted from soybeans, tofu offers a great, plant-based substitute for your go-to scrambled eggs. Although it's low in calories, making it a fantastic option for those watching their weight, it doesn't skimp on the nutritional value, especially in the protein department. The best part is that, just like scrambled eggs, you can add practically anything you want to the mix, including fiber-rich veggies and metabolism-boosting spices to help you slim down faster.
2. Strawberry banana smoothie
Here's a classic we all know and love. "[A] great smoothie choice to start your day with is this strawberry banana smoothie," Jones says. "Add in a scoop of protein powder to add to your new year goals." Not only are they delicious, but strawberry banana smoothies also make a refreshing, nutrient-packed breakfast. When you take the natural sweetness of ripe strawberries and the creamy texture of bananas, you've got yourself a match made in flavor heaven—without added sugars. And if you want to kick things up a notch protein-wise, you can throw in protein powder or probiotic-rich Greek yogurt. Jones' recipe even includes heart-healthy chia seeds, which can do wonders for your weight loss journey. The final result is a tasty blend of vitamins, minerals, and antioxidants that your body will love.
3. Cottage cheese with pineapple and chia seed
Often overlooked as a protein source, cottage cheese is actually a surprisingly great, low-calorie food to protein and calcium, which can not only aid weight loss but also bolster bone health. But you don't need to keep breakfast boring; Dr. Foxman recommends adding pineapple for its sweetness and nutritional value. To top it all off, he suggests sprinkling in some chia seeds, which he notes are "a great source of fiber and omega-3s," along with other benefits, making them a fantastic weight loss-friendly ingredient. Altogether, this combination is delicious, nutritious, and perfect for shedding pounds.
