If you’re trying to slim down, you may be focused on eating as few calories as possible. However, providing your body with the food it needs to thrive is essential. Protein, especially should always be a priority in your diet. This macronutrient plays a major role in your overall health, and it’s particularly vital if you’re trying to lose weight and build muscle. Luckily, starting your day with a hearty helping of protein can be easy when you educate yourself on the healthiest breakfast foods to choose from.
To learn more about this crucial building block and some of the best ways you can fit it into your breakfast, we spoke to Daniel Boyer, MD of Farr Institute. “[Protein] provides your body with essential amino acids that are necessary for building muscle and losing weight,” he explains. “In addition to this, protein also increases your metabolic rate, which can help you burn more calories throughout the day.” Nice!
But the benefits don’t stop there. While protein is great for raising your metabolism, it can also help you avoid overeating by reducing your appetite. “Protein also has a hunger-reducing effect, so it can help you eat fewer calories and lose weight,” Dr. Boyer notes. Of course, the best way to lose weight and build muscle in addition to maintaining a proper, protein-packed diet, is to keep up with a regular exercise routine.
So, what are some of the best ways to work protein into your diet every morning? Let’s dive into Dr. Boyer’s recommendations (Greek yogurt, nut butter, and eggs) below!
Greek yogurt
One of the best ways to start your day if you're looking to lose weight is to grab a bowl of protein-rich Greek yogurt. The benefits of this incredible food are numerous; Dr. Boyer tells us that it's great for your gut in addition to aiding weight loss and muscle retention. "Not only is Greek yogurt a great source of protein but it’s also packed with beneficial probiotic bacteria," he says. Perfect!
Nut butter
Whether you're smearing it on toast, mixing it into your oats, or just grabbing a quick spoonful (we don't judge you!), nut butter is a fantastic source of protein. "Nut butter like peanut butter and almond butter is a great way to add protein to your breakfast routine," Dr. Boyer notes. Just be careful to avoid varieties with a lot of added sugar, as this can negate all the benefits and slow your weight loss progress.
Eggs
Eggs are one of the most classic, versatile, tried and true breakfast foods out there. You can scramble them, make an omelette, enjoy them sunny side up with a side of toast... the possibilities and practically endless. And that's a good thing, because Dr. Boyer says adding eggs to your plate each morning is one of the best ways to up your protein intake in order to build muscle and lose fat. "One large egg contains approximately 6 grams of protein," he notes. Tasty and nutritious—just like everything on this list! With so many great options, a protein-filled breakfast should be a breeze.
