10 Weight Loss Breakfasts That Actually Satisfy, Say Dietitians
How many times have you sat down at the table for a quick, small breakfast, only to find yourself feeling hungry an hour or so after? That may be because your small breakfast didn't actually include all of the elements you need in order to feel full for hours at a time. While it is important to watch portion sizes when it comes to losing weight, it's also important to eat the proper nutrients you need in order to feel full and feed your muscles, which keeps your metabolism strong. That's why we asked a few dietitians to give us some weight loss breakfasts that you can turn to when you are hungry for a satisfying meal—but still want to lose weight.
"Breakfasts that help with weight loss and are satisfying contain a winning combination of protein, healthy carbs which include fiber, and good fats," says Lisa Young PhD, RDN, author of Finally Full, Finally Slim. "These will help you feel full as well as lose weight. Eating a satisfying breakfast helps set you up on the right path so that you are less likely to overeat later in the day."
Here are a few breakfasts that include all of these elements to keep you feeling full and satisfied for hours, straight from dietitians. Then, be sure to check out our list of 100 Easiest Recipes You Can Make for even more healthy meal inspiration.
Oats + Peanut Butter + Berries
"The key to a satisfying and calorie-controlled breakfast is fiber plus protein," says Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook. "Both of these help slow down digestion so they get you full faster and keep you full longer."
Goodson says it's easy to whip up tasty, filling weight loss breakfasts under 400 calories that will keep you feeling satisfied! One of her favorites to recommend includes a bowl of oatmeal. Measure out 1/2 cup of oats dried, cook with water, then mix in peanut butter for an extra boost of protein and healthy fat. Top with 1/2 cup of fresh berries for something sweet!
Eggs + Avocado Toast + Fruit
Another easy breakfast under 400 calories that Goodson and Young recommend includes a breakfast classic—eggs with toast, and a side of fruit. Scramble up one or two eggs, smash up 1/3 of an avocado onto a slice of whole-grain toast (which hasn't been stripped of its normal dietary fiber), and enjoy with an apple on the side. Or berries!
"It's okay to enjoy a side of your favorite berries," says Young. "The eggs are rich in protein, the berries and bread are full of fiber, and the avocado contains heart-healthy fat."
Here are a few Surprising Truths You Need to Know About Eggs, Say Experts.
Greek Yogurt + Nuts + Berries
"Another winning combo is a low-fat Greek yogurt topped with blueberries and 2 tablespoons crushed walnuts," says Young. "The yogurt is high in protein, the berries contain fiber as well as antioxidants, and the nuts contain healthy fats and omega 3 fatty acids."
Don't know which yogurt to buy? Here are The 20 Best and Worst Greek Yogurts, According to Dietitians
Oatmeal + Veggies + Nutritional Yeast
"Oats are an excellent source of whole grains and contain plenty of fiber and nutrients that make them a healthy breakfast that will keep you full and satisfied," says Trista Best, MPH, RD, LD from Balance One Supplements. "However, many of their benefits are often negated with excessive sugar and calorie-dense toppings and mix-ins to make them sweet. Maple syrup, brown sugar, dried fruit, and chocolate are toppings that can make oatmeal an unhealthy meal. It is best to exchange these ingredients for nutrient-dense varieties."
Best recommends some of the usual oatmeal healthy oatmeal toppings you may be used to such as nuts, cinnamon, berries, and bananas. However, she also recommends giving your oatmeal a savory spin.
"Savory oats are easily made healthy and nutrient-dense by adding mix-ins like tomatoes, eggs, mushrooms, spinach, and nutritional yeast," says Best. "Nutritional yeast is the component that really gives savory oats its flavor and bumps up its nutrient density."
"Smoothies make for a great breakfast because they're easy to make and you can pack a lot of nutrition into each sip," says Maggie Michalczyk, RDN from Once Upon a Pumpkin. "Smoothies that are balanced with protein fat and fiber will help keep you fuller for longer and hopefully prevent mindless snacking that can add up."
One of Michzlczyk's favorite smoothie combinations includes adding spinach, plain greek yogurt/nut milk, walnuts, and blueberries.
"A study published in Nutrition showed that young adults who regularly consume foods that contain polyunsaturated fats (PUFA), like walnuts, may experience favorable changes in appetite hormones associated with hunger and satiety," says Michalczyk.
Or try one of these 27 Best Immune-Boosting Smoothie Recipes!
Eggs + Whole Grain Tortilla + Low-Fat cheese + Salsa
"[This] breakfast burrito option includes fiber, healthful carbohydrates, healthful protein, and healthy fats," says Ricci-Lee Hotz, MS, RDN at Taste of Health and expert at Testing.com. "It has all the components your body needs to get you energized and feeling full for an extended period of time."
Overnight Oats + Protein Powder + Bananas
"One of the easiest and most delicious healthy breakfasts that can help you lose weight is protein overnight oats," says Megan Byrd, RD from The Oregon Dietitian. "Oatmeal alone is healthy because of its high fiber and complex carbohydrate content. By adding protein to your overnight oats, you can make it even healthier! Because of the added protein, you will stay full and satisfied until lunchtime, instead of being starving after an hour or two. That means you'll have fewer cravings later in the day, and more even blood sugar control (no spikes and crashes). Eating a healthy, filling, and protein-packed breakfast will definitely help you shed a few pounds!"
Cottage Cheese + Berries
"The best breakfasts for weight loss are breakfast that contain carbohydrates with protein or fat so that the carbohydrates do not spike blood sugar and stay in the body longer (which keeps us full)," says Jamie Feit MS, RD, and expert at Testing.com.
Because carbohydrates can come from your side of fruit, enjoying it with some high protein item—like cottage cheese—will keep you feeling full for hours.
Overnight Chia Pudding + Fruit
If you're not a fan of cottage cheese, Feit recommends an overnight chia pudding! This boosts the fiber of your breakfast, which is another key element to keep you feeling full for hours. Top with your favorite fruits or other healthy toppings, like nuts or dried coconut. Make it yourself with our Customizable Overnight Chia Pudding Recipe.
Vegetable Omelet + Fruit
Eggs are an easy source of protein to have in the morning, and according to Feit, what better way to have it than whipping up a homemade vegetable omelet? Add in any vegetable toppings you desire, and if you would like a little extra fat to keep you full, a sprinkle of your favorite shredded or crumbled cheese will satisfy. Add the fruit on the side for a healthy complex carbohydrate, and your stomach will feel full and satisfied all the way up to your next meal!
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