You may think the best breakfast for weight loss is the one that has the fewest calories. However, losing weight shouldn’t only be about counting calories and restricting yourself. On the contrary, one of the most important factors of every meal you eat should be satiation. This is especially true when it comes to breakfast. After all, when you skimp on calories and nutrients in the morning, you’re much more likely to overindulge on unhealthy foods later in the day. Protein, in particular, is a crucial nutrient that you should include ample amounts of in your breakfast, as it not only keeps you full throughout the day, but also helps to preserve muscles, manage your metabolism, and more—all of which contributes to greater success on your weight loss journey.
All of this is to say that starting your day with a healthy, filling, protein-packed breakfast is crucial if you want to shed some pounds. And that doesn’t necessarily mean gulping down a protein shake, adding meat to your plate, or even relying on eggs. In fact, there are several fantastic high-protein breakfast foods you may not have considered before. To discover a few of the best options, we spoke to dietitian Michelle Saari MSc, RD, EHealth project and nutritionist Lisa Richards, creator of The Candida Diet. They told us that protein pancakes and protein oatmeal are superior choices. Find all of their insight below.
1. Protein Pancakes
If you think pancakes can't be healthy, think again. Sure, many traditional pancakes are loaded with sugar and refined carbs, which we all know can do some damage to your health. However, the right recipe can do wonders for your weight loss goals. Richards recommends whipping up some protein pancakes to stay satiated throughout the day.
"Make pancakes using protein powder instead of flour and top with Greek yogurt and berries for a protein-packed breakfast," she says. "Protein pancakes are a great breakfast option for anyone wanting to increase their protein intake and cut down on refined carbohydrates."
Luckily, they're so easy to make! All you have to do is combine a scoop of protein powder, half a cup of ground rolled oats, a ripe banana, half a cup of almond milk, one egg, a teaspoon of baking powder, and half a teaspoon of vanilla extract for a bit of sweetness. And voila!
"Combining all these ingredients will create a pancake batter that resembles traditional pancakes perfectly," Richards says. "Replacing your traditional pancakes with protein pancakes will up your protein, cut down on refined carbs, and keep you full for longer to prevent overeating." Amazing!
2. Oats with protein powder
Speaking of protein powder... have you ever considered adding it to your oatmeal? According to Saari, this is one of the easiest ways to fit more protein into your breakfast each morning. It's delicious, nutritious, and oh-so simple!
On their own, oats offer up plenty of benefits for weight loss. "Oats are a fantastic source of soluble fiber, which slows down digestion and keeps you feeling full," Saari notes.
But adding protein powder to the mix can really bring things to the next level. "Adding protein powder not only enhances the protein content, crucial for muscle maintenance and satiety, but also makes this a more balanced meal," she says. "This combination ensures a steady release of energy, preventing spikes in blood sugar and reducing the urge to snack, which is beneficial for weight control." Perfect!
Pass the protein powder!
