As you probably know, breakfast is the most important meal of the day. But, so many of us aren’t choosing the best, most nutritious options that can also speed up our metabolism. According to health experts, the foods we eat in the morning set us up for the day. The best breakfast meals are high in protein, fiber, and vitamins while still staying low in carbs and fats. Thankfully, there are numerous healthy breakfast recipes that follow these criteria that are also delicious and easy to make!
We spoke with Michael Hamlin, NSCA, CSCS, a personal trainer and the founder of Everflex Fitness, and Mary-Ellen Sabat, a nutritionist, trainer, and founder of BodyDesigns Ltd. by Mary. They gave us some metabolism-boosting breakfast recipes and explained why they speed up your metabolism to help you lose weight. Check them out below!
Avocado toast with egg
- Toast whole grain bread
- Slice an avocado and spread it on the toast
- Top with a fried or poached egg
- Season with salt, pepper, and any desired spices
"Avocados are a good source of healthy monounsaturated fats, which can help increase satiety and keep metabolism ticking along," Hamlin continues. "The protein and fiber in the egg and bread will also help keep you feeling full and fueled."
Berry yogurt parfait
- In a clear glass, layer Greek yogurt, mixed berries, and whole-grain granola
- Repeat the layers until the glass is filled
- Top with a drizzle of honey
"Berries are high in fiber and low in calories, making them a metabolism-friendly food," Hamlin emphasizes. Blueberries also have collagen-boosting properties that can help reduce fine lines. "Yogurt provides protein, which can help build and repair muscle, and the granola adds a boost of whole grains to help keep you feeling full and satisfied."
Vegetable and cheese omelet
- Whisk together 2 eggs with a splash of milk and salt and pepper to taste
- In a non-stick pan, cook diced veggies of your choice (such as bell peppers, onions, and mushrooms) until they're tender
- Pour the egg mixture into the pan and sprinkle shredded cheese on top
- Fold the omelet in half and cook until the eggs are set
"Eggs are an excellent source of protein and help keep you feeling full, which can prevent overeating later in the day," Hamlin says. "The veggies add fiber and nutrients, and the cheese provides calcium, which can help keep metabolism humming along."
And, if you're not in the mood for an omelet, scrambled eggs are another simple but healthy breakfast idea. "Heat a non-stick skillet over medium heat and spray with cooking spray. Add in 1/2 cup diced bell pepper, 1/4 cup diced onion, and 1/4 cup diced mushrooms," Sabat notes. "Cook for 3-4 minutes then add 3 eggs and scramble until cooked through. Eggs are a great source of protein, which can help to rev up your metabolism."
Peanut butter banana smoothie:
- Blend together 1 ripe banana, 1/2 cup almond milk, 1 tbsp. peanut butter, and a handful of ice until smooth
"Bananas are a good source of potassium, which can help regulate blood pressure and support a healthy metabolism. Peanut butter provides healthy fats and protein to keep you full and satisfied," Hamline explains. You could also make it into a smoothie bowl.
Sabat has another healthy smoothie bowl recipe. "In a blender, combine 1/2 cup frozen mixed berries, 1/2 cup plain Greek yogurt, and 1/2 cup unsweetened almond milk. Blend until smooth. Pour into a bowl and top with 1/4 cup sliced almonds, 1 tablespoon chia seeds, and 1 tablespoon hemp hearts," she says. "This bowl is packed with vitamins and minerals, which can help to support a healthy metabolism."
Sweet potato and turkey sausage hash
- Cook diced sweet potatoes in a non-stick pan until tender
- Add crumbled turkey sausage to the pan and cook until browned
- Season with salt, pepper, and any desired spices
"Sweet potatoes are a good source of complex carbs and fiber, which can provide long-lasting energy to keep your metabolism going," Hamlin says. "The protein in the turkey sausage can help build and repair muscle, which is important for maintaining a healthy metabolism."
If you don't start your day off with a satiating meal (especially if you load up on processed carbs and sugar), you'll be much more likely to crave sugary, fatty foods later in the day–which is never good for weight loss. That’s why you should avoid popular options like sugary breakfast cereal, pastries, and even granola bars. But, maintaining a healthy, balanced diet is all about nourishing your body with all the vitamins, minerals, and other nutrients it needs to thrive. That's especially important first thing in the morning. When it comes to a breakfast that can do just that, try some of these breakfast recipes from Hamlin and Sabat!
