If you frequently confuse breakfast meals with your favorite frosting-topped desserts, it’s time to make a change—especially if you’re attempting to lose weight around your midsection. While many experts argue that eating something at morning is preferable to eating nothing at all, this is only true in emergency situations. You’re setting yourself up for flat-belly failure if you use the phrase as an excuse to consume doughnuts, muffins, and other nutrient-deficient foods instead of a healthy breakfast.
“Breakfast is the meal that breaks your overnight fast,” explains Cassie Bjork, a certified dietitian. “However, many people are not eating properly. Pancakes, bagels, and fruit juice, for example, are carb bombs that spike your blood sugar levels and leave you hungry an hour later. To make matters worse, we’ve been told that these highly processed, high-carbohydrate foods are good for us, but they really contain very little—if any—protein and healthy fat to balance off the sugar, which is why you crash and burn immediately after eating them “She clarifies. The bottom line: A good breakfast should include protein, fat, and complex, low-sugar carbohydrates. These nutrients work together to give you the long-lasting energy you need to ace your morning meetings, push yourself at the gym, and get through the rest of your day.
These genius, expert-approved breakfast recipes will provide the nourishment your body needs to get through the day—while also helping you lose weight over time! While each combination is unique and tasty in its own right, they all have one thing in common: they’re all high in healthy fats, protein, and complex, fiber-rich carbohydrates.
Here are some healthy breakfast ideas you can try.
Kodiak Cakes Cinnamon Oat Flapjacks
This is a whole-grain pancake mix with a high protein content. It only takes a few minutes to mix it with water and pour it into a pan or waffle maker. Instead of syrup or butter, a drizzle of creamy almond butter can be drizzled on top, along with a handful of blueberries or strawberries.
Banana and Egg Pancakes
“These two-ingredient pancakes are easy to make and are a family favorite. They are healthy [packed with filling protein and debloating potassium] and extras can be frozen and put in a toaster oven for future mornings!”
Greek Yogurt With Granola and Frozen Berries
“This quick and easy breakfast is packed with nutrients to energize your day. The yogurt is a great source of protein, while the granola offers a delicious crunch. The frozen blueberries add just the right amount of sweetness and are packed with antioxidants.”
Protein-Packed Chocolate Cereal Bowl
“Simply whisk 3 tablespoons of your favorite chocolate protein powder (whey, plant-based, or collagen) into about 1 cup of unsweetened nut milk or your milk of choice and add it to a combo of your favorite lower sugar, higher fiber cereals. Top with fresh or defrosted frozen fruit like strawberries or cherries.
“Mug cakes, when done right, are a fabulous mix of comfort food meets good nutrition. This delicious Pumpkin Chip Protein Mug Cake is easily made gluten-free and dairy-free and packs 27 grams of protein 6 grams of fiber for only 280 calories.”
Start you day with 1 to 2 servings of vegetables to help fuel your body with vitamins, minerals, and fiber. The legumes also provide fiber and protein to sustain me through the morning. It is super quick and easy.
Greek Yogurt With Almond Butter
“A well-balanced breakfast will keep you full for hours and set you up right for the rest of the day. It is good to eat plain Greek yogurt and top it with a 1/4 cup of oatmeal, a scoop of almond butter, chia seeds, cinnamon, and a banana. The almond butter and chia seeds provide healthy fats for added satiety, while the Greek yogurt provides up to 20 grams of protein!”
Instant Oatmeal With Peanut Butter
“A packet of plain instant oatmeal, which can can be prepared under 1.5 minutes in the microwave. Even though this is a convenient product, it is still a whole grain and contains no added sugar. You may like to top your oatmeal with a tablespoon of peanut butter for some healthy fats.
Cottage Cheese With Berries
“For this breakfast, it is recommendable to pair cottage cheese with berries like blueberries and strawberries because they’re a prebiotic. When you combine a prebiotic (berries) and a probiotic (Muuna’s low-fat cottage cheese) it creates a symbiotic meal or snack, essentially meaning you can reap maximum health benefits when they’re combined compared to eating either on their own.