As you work towards a healthier lifestyle and faster weight loss, there’s no denying the fact that breakfast plays a crucial role. It’s the meal that kickstarts our metabolism and sets the tone for the rest of the day. But not all breakfasts are created equal, especially when it comes to achieving satiety and maximizing nutritional benefits.
To get some inspiration for a perfect healthy, easy-to-prep morning meal, we consulted with registered dietitian Catherine Gervacio, who shared her top picks for high-protein breakfasts that not only keep you full but also support your weight loss journey. Find all of her delicious and nutritious recommendations below.
1. Whole Grain Breakfast Burritos
Love a good burrito? Us too! Although burritos may typically seem like a high-fat meal, the truth is that adding the right ingredients to the mix can be a great way to pack in protein (including plant-based protein) and other nutrients in the morning. According to Gervacio, “Whole grain tortillas offer high-fiber foods and lean proteins.”
< She recommends incorporating ingredients like black beans, tofu, eggs, diced vegetables, and low-fat cheese into whole grain tortillas for a satisfying morning meal that will keep hunger at bay. “Roll them up and wrap them individually in foil or parchment paper for a grab-and-go option,” she adds. Yum!
2. Green Smoothie with Protein
Smoothies are a classic, delicious way to work a wide array of nutrient-packed foods into your breakfast—and luckily, they're so easy to meal prep. For those who prefer a liquid breakfast, Gervacio suggests a Green Smoothie with Protein. “Green smoothies are a great way to pack in leafy greens and other nutrient-rich ingredients,” she explains. By adding Greek yogurt or protein powder to the mix, you not only enhance the nutritional profile but also increase satiety, making it an ideal choice for those looking to build lean muscle mass while shedding excess body fat.
"To prepare this, blend together spinach or kale, banana, Greek yogurt or protein powder, almond milk, and a spoonful of nut butter. Optionally, add a handful of berries or a scoop of oats for extra fiber, nutrients, and antioxidants," she says.
3. Vegetable and Egg Breakfast
Nutrient-rich eggs take center stage in this protein-packed breakfast, complemented by an array of colorful vegetables. “The combination provides lean proteins and high-fiber carbohydrates to gradually release energy for longer hours of satiety,” notes Gervacio.
"Simply whisk together eggs, diced vegetables (such as bell peppers, spinach, onions, and tomatoes), and a small amount of cheese," Gervacio instructs. "Pour the mixture on a non-stick pan and serve with a slice of whole wheat bread or a fruit like banana or apple." Perfect!
4. Salmon and Avocado Toast
Gervacio highlights the nutritional benefits of salmon and avocado in this morning masterpiece. “This meal has a good balance of healthy fats from avocado and salmon, along with protein and fiber from whole-grain toast,” she says. Rich in omega-3 fatty acids, salmon offers numerous health benefits, making this breakfast ideal for individuals aiming to improve heart health and manage weight.
"This meal is easy," Gervacio assures us. "Just top the whole-grain toast with mashed avocado, smoked salmon, and a sprinkle of sesame seeds or red pepper flakes. Serve with a side of mixed greens or fruit."
5. Cottage Cheese Pancakes
Rounding out the list is a delightful twist on traditional pancakes featuring cottage cheese and oats. “Cottage cheese is a great source of protein and calcium, while oats add fiber and complex carbohydrates,” explains Gervacio. These pancakes offer a tasty and filling alternative for those seeking to satisfy their cravings while staying on track with their weight loss goals.
Luckily, they're so simple to prepare. "Mix cottage cheese with eggs, oats, and a pinch of baking powder to create a batter," Gervacio says. "Cook like traditional pancakes on a griddle or skillet. Serve with fresh fruit and a drizzle of honey or yogurt." Our mouths are watering!
