Starting your day with the right proteins can set the tone for better energy, sustained fullness, and a boosted metabolism. Healthy proteins are not only essential for muscle repair and overall health but can also play a significant role in calorie burning and metabolic efficiency. Adding high-quality protein into your breakfast can help stabilize blood sugar, increase fat oxidation, and keep you feeling satisfied.
We checked in with several health experts to discover seven foods you should eat every morning in order to burn calories and “supercharge” your metabolism. Some of the best options are eggs, salmon, tofu, Greek yogurt, and more. Read on to discover all seven.
1. Eggs
Eggs are a powerhouse when it comes to nutrition. They’re packed with high-quality protein containing all nine essential amino acids. Just like other protein-rich foods, eggs increase the thermic effect of food, which is the energy your body uses to digest and metabolize nutrients. This calorie burning can also help support metabolism.
2. Tofu
Tofu, a versatile and plant-based food made from soybeans, has been linked to boosting metabolism and supporting weight management. The high protein content of tofu is particularly noteworthy, as the body expends more energy during the digestion of protein compared to fats and carbohydrates. This thermogenic effect can temporarily elevate the metabolic rate, aiding in calorie burning and contributing to weight loss efforts.
"Tofu is a lean protein as it is low in saturated fats and calories, providing a nutrient-dense option for those looking to manage their weight," nutritionist Lisa Richards, creator of the Candida Diet, says. "Its high protein content also contributes to a higher thermic effect of food, potentially boosting, supporting, and supercharging metabolism by requiring more energy for digestion and absorption."
She suggests that "if you want to get in all the dense nutrition from tofu without the taste, you can add it to any smoothie recipe. The consistency will make your smoothie extra creamy as well."
3. Greek Yogurt
Another fantastic food that's packed with protein and delicious is Greek yogurt. You can enjoy this probiotic-rich food for breakfast or at any time of day. It's loaded with benefits for your whole body. As Brenda Peralta, RD, notes, a single serving of Greek yogurt contains 15-20g of protein. "That's more than enough for a snack," and it's a great option for a filling, metabolism-boosting breakfast. Sign us up!
Even better, you can add a range of nutrient-rich, weight loss-friendly toppings to your yogurt bowl for a tasty meal that both your taste buds and your body will love.
4. Protein Smoothies
Protein smoothies offer a convenient and customizable breakfast solution. They're especially ideal for an on-the-go meal. "Protein powders can be plant-based or dairy-based, accommodating personal dietary restrictions," dietitian Krutika Nanavati points out. These nutrient-dense smoothies can be packed with fruits, vegetables, and healthy fats like avocado or flaxseeds, providing a balanced meal in a portable format. With endless flavor combinations to explore, protein smoothies are a versatile and delicious way to kickstart your day. Yum!
5. Salmon
Salmon stands out as a superfood renowned for its numerous health benefits, particularly for individuals over 40 aiming to shed abdominal fat. Rich in omega-3 fatty acids, specifically EPA and DHA, salmon offers potent anti-inflammatory properties that can aid in reducing visceral fat—the stubborn fat that accumulates around the abdomen and poses significant health risks.
This type of fish is high in healthy fats, and Jesse Feder, a personal trainer, registered dietitian, and contributor to myfoodallergyteam.com, explains why this is actually beneficial for visceral fat: "Salmon is loaded with nutrients, healthy fats, and protein. The high amount of nutrients and healthy fats is great for combatting inflammation as well as improving overall health. They can also provide consistent energy levels, which is very important for weight loss."
He continues to say, "Salmon provides high amounts of protein, which is great for feeling full and staying full for long periods of time. This is great for preventing overeating and suppressing the urge to snack." Noted!
6. Cottage Cheese and Avocado
Cottage cheese is rich in protein, which helps keep you feeling full for longer, reducing the likelihood of overeating later. Avocado is packed with healthy fats that provide sustained energy and keep hunger at bay.
Nutritionist Emily English (@emthenutritionist) spreads cottage cheese over Ryvita protein crispbreads, adds sliced avocado, and seasons with black pepper and salt. To finish, she squeezes a bit of lemon for a fresh touch.
7. Quinoa Breakfast Bowl
Have you ever considered quinoa for breakfast? It may be time to start. Quinoa is a fantastic breakfast option because it is a complete protein. Dr. Pandit recommends preparing it by "combining it with almond milk, cinnamon, and a touch of honey. Add sliced almonds and fresh berries on top to create a substantial dish."
