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5 Best Breakfast Proteins for Weight Loss, Say Dietitians

Try these delicious foods for a morning boost.
FACT CHECKED BY Olivia Tarantino

Breakfast is one of the most crucial parts of your day. However, the quality of your breakfast is what truly matters, which is especially true if you're trying to lose weight or manage a recent weight loss.

One of the main reasons for this is that getting enough protein at every meal and throughout your day is important for healthy weight loss. According to a 2015 report published in the American Journal of Clinical Nutrition, consuming 25 to 30 grams of protein at every meal can help manage cardiometabolic risk factors, control appetite, and aid in weight loss and management.

If you want to get more protein during your morning meals, we've got you covered. Here are five of the best breakfast proteins to eat for weight loss, and for more healthy weight loss tips, check out 45 Breakfast Habits Making You Gain Weight.

Greek yogurt

greek yogurt

An incredibly convenient way to start your day with a boost of protein is by grabbing a yummy bowl of Greek yogurt.

"Greek yogurt typically contains 14-18 grams of protein per serving and also provides you with calcium, gut-friendly probiotics, and other nutrients as well! It's also a great vehicle for eating other nutrient-rich foods like fruit, nuts, and whole-grain granola," says Amy Goodson, MS, RD, CSSD, LD author of The Sports Nutrition Playbook and member of our expert medical board.


eggs and toast breakfast

Eggs are an amazing way to start your morning off right. Not only are they versatile, but they're full of health benefits as well.

"Eggs are a stellar protein plus they contain iron, vitamin B12, and choline, which research suggests can help with brain health. Eggs also contain some fat, so the combination of protein and fat can keep you satisfied for hours in the morning, preventing you from looking for snacks," says Goodson.

Protein powder

making protein shake

Getting enough protein during breakfast can already be a bit of a challenge, especially if you're someone who is always on the go. In order to ensure that you get enough protein on your busiest days, try making a protein shake or putting a scoop of protein powder in your coffee, yogurt, or oatmeal.

A 2008 research study published in Nutrition & Metabolism found that drinking a protein shake before breakfast and dinner, while also cutting calories, helped participants lose more weight than those who only cut calories and didn't drink the shakes.

The #1 Protein Powder for Weight Loss, Says Dietitian



Walnuts may not be enough on their own for a filling breakfast, but they can be a great addition to a bowl of Greek yogurt or oatmeal.

"Walnuts contain healthy fats, fiber, and plant-based protein -the trifecta of nutrients for weight management. A walnut-enriched, reduced-energy diet can promote weight loss that is comparable to a standard reduced energy density diet, and starting your day with walnuts can be a simple way to support weight loss goals. Add walnuts to your oatmeal or cereal, or toss some in your blender when making a smoothie, for simple ways to add walnuts to your breakfast," says Lauren Manaker, MS, RDN, LD, CLEC, a registered dietitian on our medical expert board.

Chicken sausage

chicken sausage

If you're craving sausage in the morning, but want to avoid red meat or too much saturated fat, chicken sausage is a great alternative. In a typical link of chicken sausage, you'll get about 11 grams of protein with 5 grams of fat (with 1.5 grams of that being saturated fat).

In a regular pork sausage link, you may be getting 15 grams of protein, but you'll also be hitting about 22 grams of fat with almost 8 of those grams being saturated. In order to keep your protein high but your saturated fat on the lower end, try chicken sausage with your next breakfast.

Samantha Boesch
Samantha was born and raised in Orlando, Florida and now works as a writer in Brooklyn, NY. Read more about Samantha