Morning Healthy Muesli Recipe
If you’ve got a bit of a sweet tooth but didn’t meal prep your pancakes, grab this easy on-the-go muesli recipe. A triple punch of protein with oats, nuts, and seeds, plus plant-based protein powder on top of that, this quick recipe will keep you full all morning without any cooking involved.
Average protein per serving: 30 grams.
Infographic: Nutrition Profile Of Top 5 High
Adding nutritionally rich foods to your diet is essential if you want to achieve a healthy weight. You can incorporate them in any way, whether its a smoothie, soup, stew, or any other form.
Check out the infographic below to learn more about the top foods that will help you nourish your body and achieve your target weight.
Illustration: StyleCraze Design Team
The path to gaining weight in a healthy way can be difficult. However, it is not impossible, and it can be achieved with the help of a few good meals. You can try these weight gain breakfast recipes and find out if they work for you. These recipes are particularly helpful for people who are naturally underweight and individuals who are trying to stir up their appetite. They are effective as they contain protein-rich ingredients along with a healthy fat content that may increase appetite, boost digestion, and promote weight gain. Make sure you follow a balanced diet and a regular exercise regimen to achieve the best results.
Smoked Salmon And Boursin Cheese Frittata
Protein Punch: 16 gramsYou’ll Need: Eggs, 2% milk, light sour cream, kosher salt, pepper, diced red onion, light Boursin cheese, smoked salmon, extra-virgin olive oil, chives
It’s no secret that eggs are the classic protein-packing breakfast many people turn to each day to kickstart their morning. While mastering the art of creating the perfect scramble is always commendable, there are plenty of other ways to cook up eggs for an even more filling meal. That’s where our smoked salmon frittata with Boursin cheese comes into play. This recipe is easy to make and ready in just a few minutes.
Protein Punch: 10 gramsYou’ll Need: Eggs, 2% milk, artichoke hearts, feta cheese, sun-dried tomatoes, turkey or chicken sausage, salt, pepper, frozen pie crust
Most quiches suffer the burden of excessive amounts of heavy cream and cheese. This quiche dispenses with the heavy dose of dairy fat and instead gets its flavor and substance from antioxidant-dense sun-dried tomatoes, artichoke hearts, and lean protein-packed chicken sausage.
Get our recipe for Artichoke Feta Quiche.
Protein Punch: 20 gramsYou’ll Need: Canned chickpeas, extra virgin olive oil, yellow onion, rosemary, salt, mushrooms and asparagus
Protein Punch: 12 gramsYou’ll Need: Rolled-cut oats, milk, peanut butter, maple syrup, chia seeds
Get our recipe for Peanut Butter Overnight Oats.
Protein Punch: 22 gramsYou’ll Need: Ezekiel toast, peanut butter, chia seeds, honey, banana
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How Protein Rich Breakfasts Lead To Weight Loss
As mentioned above, protein-rich foods help build muscle. Muscle helps you burn calories more efficiently. Muscle mass even burns calories while youre at rest. In short, protein-packed breakfasts help you lose weight.
Perhaps the most impactful way a healthy, protein-rich breakfast can help with weight loss is by keeping you fuller longer. Rather than stuffing yourself with tons of wasted calories or simple carbohydrates in the morning, opting for protein- and fiber-packed meal options will help slow the digestion of your breakfast and combat those mid-morning hunger pangs.
When you pair that protein with complex carbohydrates youre setting yourself up for success by giving your body the fuel it needs to stay active and awake until lunch rolls around.
So find some tasty breakfast recipes that rely heavily on protein and revive your morning routine. And if youre always in a hurry, you could make the busiest days your fasting days and let go of solid food entirely. However, we dont mean to imply that you starve yourself in this time.
Our Hollywood Miracle Diets® are effective standalone juice fasts. These aids will help you launch an active weight loss journey and reach your health goals, while suppressing your appetite. At the same time, the delicious beverages will also sustain your body as it sheds unwanted calories.
Additional Protein Rich Breakfast Recipes you may enjoy:
Protein At Breakfast Can Help You Get Lean
These breakfast recipes are high in protein and moderate in complex carbohydrates and healthy fats. The macronutrient balance and fiber is designed to be filling, and to help you avoid the sugar crash from processed breakfast foods 1, 2, 3. The portion size may not fit your specific needs, so definitely adjust up or down as you see fit .
While eating breakfast in general has not been shown to increase weight loss, eating high-protein breakfasts has been shown to increase alertness, fullness hormones, and reduce cravings 4, 5, 6.
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How Did Adding A High Protein Nutritious Breakfast Improve My Life
To sum it all upmaking my breakfast part of my daily self-care routine has changed my life drastically for the better. Theres just something magical that happens to our bodies when we really start listening to it and dial in on our individual nutritional needs.
Im physically healthier than I have ever been, so much so that when sickness gets passed around the house now I seem to get the muted version of it and I get better quickly .
I went from being so heavy and out of shape that I could barely walk sometimes , to now I can spend an hour on an elliptical machine and Im not weak, in pain, or fatigued in any way like I said, its magic!
My mental health is now top-notch, Im still my feisty, red-headed self, but I never go through bouts of depression anymoreand those ultra-high anxiety levels I used to experience are almost completely non-existent these days.
An added bonus, on why eat breakfast?a nutrient dense one anyway
I was shocked to find that once I really started focusing on hitting my nutritional needs, within a mere three or four weeks, my hair started growing strong and healthy again like it did when I was younglike no joke, my hair is now thick and healthy and incredibly softin better shape than it ever has been.
Which was surprising to me because the quality of my hair seemed to have gotten worse over the years because of various stress-factorsincluding after giving birth to each child .
The Perfect Breakfast Burrito
A hearty breakfast burrito like this one is the perfect way to start your day and match your weight loss goals. The beans will provide you with fiber and protein, the chorizo will give you a protein boost, and the whole burrito will keep you full and satisfied throughout the morning.
Get our recipe for breakfast burrito.
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Greek Yogurt + Healthy Toppings
Theres been a lot of buzz around Greek yogurt for a while now, and its not without reason. This strained, creamy version of yogurt is full of nutrients and contains less sugar than regular versions. The texture is rich and velvety and can make a perfect base for sauces, dips, and dressings. In addition to having between 12 to 20 grams of protein per cup, Greek yogurt boasts a high amount of probiotics that are excellent for your digestive health. Be sure to get the plain variety the sweetened versions are usually packed with sugar and other additives.
A quick Greek yogurt recipe we like to whip up from the 8fit recipe book is Apple, Yogurt and Peanut Butter. All it takes is a base of plain Greek yogurt, a dab of all-natural, sugar-free peanut butter and a chopped apple.
High Protein Breakfast Foods For Weight Loss
Oatmeal is a great breakfast option that is rich in fibre, which keeps you fuller for longer, thereby preventing hunger pangs and binge-eating. Oatmeal is also a slow-release carbohydrate. Eating this about three hours before exercise is known to burn more calories. Oatmeal is a favoured breakfast food by people all around the globe.
Eggs are the most common breakfast options that you can bring into use for your breakfast. Lose weight with a boiled egg, poached egg or steamed eggs. Both egg white and egg yolks both are said to come loaded with lots of protein in them. Eggs are healthy for consumption all year round.
3. Moong dal chilla
A moong dal chilla is pure protein, and you can spruce it up with paneer and greens for added nutrition. Moreover, moong dal chilla is low in calories which will help you lose weight effectively. It is said that this chilla is lighter and more nutritious than besan ka chilla. Pair it with a glassful of buttermilk and stay energised for the rest of the day. This desi breakfast option is easy-to-make, quick and delicious too!
Protein Rich Breakfast: One bowl of cooked poha has around 250 calories
High protein legumes yield high protein sprouts therefore pick lentils and kidney beans to ensure that you eat enough sprouts for the day. Sprouts are one of the best foods to meet your daily protein requirements.
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High Protein Breakfast For Weight Loss: Start Your Day Off Right
CHEF SKY HANKA April 1, 2022
You may have heard that breakfast is the most important meal of the day a time or two. But, why is breakfast the most important meal? And does this mean that all breakfasts should be treated equally? We break down the best healthy, protein-packed options for breakfast to start your day off right and support suistainable weight loss!
Why Is a Healthy Breakfast Important?
Breakfast is considered the most important meal of the day because it’s the first meal we eat after an overnight fast, hence the term break-fast.
Eating breakfast allows your body to replenish its stores of blood glucose, your body’s main energy source, while also providing other vitamins and minerals required for healthy function.
Eating a healthy nutrient-dense and protein-based meal early in the day may have a variety of benefits including weight control, reducing cardio-metabolic risk factors, and cognitive performance .
An extensive amount of research has also shown the importance of eating a balanced high protein breakfast in shaping overall nutrient intake, highlighting that those who eat breakfast tend to make better food choices throughout the rest of the day, improving overall dietary quality .
When you eat breakfast, you are sending a message to your body that you will have plenty of calories coming in throughout the day, whereas if you skip breakfast you are sending a message to your body to conserve calories.
A Breakfast That Honors Your Hunger
When my clients skip breakfast, they wind up overeating later, says Elizabeth M. Madison, RD, CDN and the founder of the Weight Loss Transformation Center. They tend to double down and have a heavier lunch or a mid-morning snack and they wind up having more cravings for refined carbohydrates.
Before we get to what should end up on your breakfast plate, Madison stresses the benefits eating breakfast can provide. Starting your day with a balanced meal tends to result in decreased cravings for refined carbohydrates, better portion control, and stabilized hormone regulation.
However, that doesnt mean that everyone has to eat breakfast every day, says Ashley Holly, RD.
There is not strong scientific backing that states breakfast is required, she says. However, the preference for breakfast is highly individualized and how you react to skipping or including breakfast will impact your success with weight loss.
Meaning, if youre ignoring hunger or your breakfast cravings, this is what is likely to sabotage your weight loss. If youre not hungry, dont eat or wait to eat breakfast. However, if you are hungry and skip breakfast, Holly warns that you may find yourself binging later on and that overeating could keep you from reaching your goals.
Related: Try These Healthy Starbucks Drinks Recommended By RDs
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Vanilla Almond Chia Pudding
Chia seeds are packed with protein and fiber, but that’s not what makes them specialfoodies love them for their ability to add a pudding-like texture to sweet treats. Try this recipe from Danielle Judson, RDN: Combine 3 tablespoons chia seeds with 1 cup unsweetened almond milk , 2 tablespoons almond butter, 1 teaspoon vanilla extract, and a dash of cinnamon in a mason jar. Stick the entire thing in the fridge overnight. In the morning, add a sprinkle of blueberries and almonds, and you’ve got breakfast pudding to go.
Per serving: 446 calories, 17 g protein, 35 g fat, 29 g carbs, 22 g fiber
Blueberry Quinoa Breakfast Bowl
Breakfast Quinoa with blueberries and bananas makes healthy and nutrition-packed high protein breakfast recipes. For flavour add honey or brown sugar or vanilla and serve this recipe, topped with sweet fresh fruit and nuts.
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Why Breakfast Is The Most Important Meal Of The Day:
The matter of why eating breakfast is important has been discussed repeatedly, studied extensively, and is often the topic of health experts and nutritionists alike but to me, I have found, that the things that I accomplish the first two hours of my day are the things that set me up for success for the rest of my day. This includes my breakfast routine.
Huevos Rancheros With Black Beanavocado Salsa
People tend to wig out about huevos when they’re on a restaurant menu. Deservedly so, because they’re a-maz-ing. Except that it’s not that hard to wig out over them while sitting at your dining room table either. Take 10 minutes to cook this. Eat. Rave. Consider opening your own restaurant.
1/2 cup canned black beans, rinsed and drained1/2 avocado, cubed1/4 small red onion, mincedJuice from 1/4 lime2 small flour tortillas2 eggs
How to Make It:1. In a medium bowl, mix the black beans, avocado, onion, lime juice, and cilantro. Season to taste with salt and pepper. 2. In a small nonstick pan, heat the canola oil over medium. When the oil shimmers, add the tortillas stacked atop one another. Cook until the top tortilla puffs, 15 to 30 seconds. Using tongs, flip the stack and then flip the top tortilla. Repeat 4 more times until all sides of the tortillas are cooked. Transfer the tortillas to a serving plate.3. Adjust the pans heat to medium-low. Carefully crack in the eggs, cover the pan with a lid, and cook until the whites are firm, 2 to 4 minutes. Slide the eggs onto the tortillas and top with the salsa. Eat with a fork and knife. Feeds 1.
Nutrition per serving: 671 calories, 26 g protein, 60 g carbohydrates , 39 g fat
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Beet Fritters With Smoked Salmon
Congratulations, you’ve just found the best dang brunch recipe on this list. It’s also the messiest, due the work you’ll have to do on the beets. Like, your sink will look like Patrick Bateman stopped by for a visit. Apologies for the not-so-appetizing image. Just keep your guests out of the kitchen.
3 large beets, washed, and shredded with the coarse side of a grater1 egg4 tsp cornstarch, plus additional1/4 cup canola oil1/4 small red onion, minced1 Tbsp capers1/2 lemon, cut into 4 wedges
How to Make It:1. Using paper towels, wring as much moisture from the beets as possible. In a large bowl, combine the beets, egg, and the cornstarch. Toss well, adding more cornstarch 1/2 tsp at a time until the mixture is only slightly moist.2. In a large nonstick pan over medium, heat the oil. When the oil shimmers, add a small pile of the shredded beets and press down with a spatula until the fritter is palm-size. Season with a small pinch of salt and pepper and cook till crisp on the bottom, 1 to 2 minutes. Flip and repeat. Work in batches until all of the beets are gone. Transfer to a plate lined with paper towels to drain.3. Transfer the fritters to plates and top with sour cream, salmon, dill, red onion, and capers. Serve with lemon wedges. Feeds 2.
Nutrition per serving: 619 calories, 41 g protein, 20 g carbohydrates , 42 g fat
Classic Breakfast Taco Recipe
The beauty of a taco is its endless variety of flavor combinations and, this recipe utilizes a low-carb shell allowing for more versatility and variety in your filling without worrying about ingesting a high-carb brunch.
Although this breakfast taco recipe is prepared with a vegan tofu scramble filling, you can easily substitute it with some scrambled eggs.
Top these with a tasty pineapple papaya salsa, or prepare a breakfast burrito instead.
Use this recipe as a foundation for future meal prep ideas and create your own signature taco recipe.
Average protein per serving: 17 grams.
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What Breakfast Is Best For Weight Loss
With all this being said, breakfast is clearly an important meal, but it is not simply eating breakfast that will make all the difference.
The quality of food and the breakdown of macronutrients are extremely important. Breakfasts that are high in protein and dense in nutrients will allow you to:
- Stay fuller longer
- Support balanced blood sugar levels
- Protect your lean muscle mass
Additionally, protein is the least likely of all the macros to be stored as body fat when you overdo it.
But not all proteins are created equal. When looking at animal sources like meat, dairy, and fish, leaner options tend to provide excellent nutrition for less saturated fat and calories, making them a great choice for an energy-controlled diet.
The amount of protein you should aim for will vary from person to person based on your unique needs, especially if you are building muscle.
For weight loss and general health, clinical nutrition recommendations suggest a protein intake of 1 gram of protein per kilogram of body weight . This would equal roughly a minimum of 68 grams of protein a day for a 150-pound adult, and when we split that up into 3 meals that’s around 23 grams of protein per meal.
Another way to consider protein needs is by looking at macro balance. The US Dietary Guidelines suggest protein intake should make up 10% to 35% of your daily calories. And on a 2,000 calorie diet, this will equal 50 to 175 grams of protein a dayquite a large range!