Healthy and filling, high-protein breakfast recipes designed for weight loss
- 4 Minutes Read
Breakfast is important, but it doesn't have to be complicated or high-calorie with high-protein breakfast recipes created for weight loss.
Breakfast is the one meal we can't stop arguing about. No one tries to define the perfect lunch. No one argues about whether or not you should eat dinner. But for some reason, breakfast is controversial.
All of this makes breakfast sound like a lot of work. Who has time for that on a busy morning?
We do know this: a high-protein breakfast can help moderate your appetite throughout the day, and if you're trying to control calories, that's important. Research does show that skipping breakfast and eating nothing until midday or later is a bad idea. Hunger will catch up to you. If you're trying to control your calories, you can end up overeating or going for quick, sugary, high-fat foods instead of healthier food.
If your hectic morning schedule leaves no time for a traditional, sit-down, cooked breakfast such as eggs and toast, don't despair. High-protein breakfast recipes for weight loss can be found among simple foods you can eat or drink on the go.
According to the latest consumer research, breakfast sandwiches are growing in popularity. No wonder: they're convenient, tasty, and can be made in endless variations. You can make them at home or purchase them at restaurants, coffee shops, convenience stores, and food trucks. You can eat them in the car or at your desk.
What about the nutrition and calories? Here are some tips for a high-protein breakfast sandwich on the go:
High-protein breakfast sandwich combinations for weight loss
Bacon contains less protein than an egg or smoked salmon. Bacon certainly tastes good and adds a flavor boost, but it's also high in sodium. If you make a bacon breakfast sandwich using a small (3-inch) toasted bagel, one scrambled egg (non-stick pan), only one slice of bacon, sliced tomatoes, and grilled red pepper, it adds up to about 400 calories. Not bad for a breakfast sandwich. Bacon portion control is key. One slice on a small sandwich is sufficient, although you may say it is sacrifice! But remember, you're looking for high-protein to support weight loss.
For people who like to drink their breakfast, smoothies make the ideal quick, healthy breakfast. To make your own smoothie at home, combine these basic ingredients in a blender to make one modest serving:
1/2 cup pineapple juice
1/2 cup 1% milk or soy milk
2/3 cup Greek lemon yogurt
1 cup frozen mixed berries
Place all ingredients in blender and blend until smooth.
Approximately 280 calories, 19 grams protein per serving
Sandwiches and smoothies make great breakfasts to eat on the go, but it's not easy to build a breakfast sandwich without bread or a smoothie without fruit or juice when you're going low-carb.
One lower-carb breakfast is to use sliced deli meats or thin cheese slices for the wrap, rolling them around sliced or chopped vegetables. Use salsa or other lower-calorie sauces for dipping. Here are some examples:
If some carbs are OK in your diet plan, you can include chunks of leftover cooked potatoes or sweet potatoes in your wraps.
If cooking isn't a problem, egg breakfasts are a classic low-carb choice. A two-egg omelet with sauteed vegetables and one to two tablespoons of grated cheese will have about 300 calories. Or try a tofu scramble: two ounces soft tofu chunks sauteed with one to two cups of mixed vegetables: broccoli, onion, peppers, tomato, mushrooms, sweet potato, sugar snap peas. Season to taste.
Can eating high-protein meals help you lose weight? Here's what one study found
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5 Ingredients or less high-protein snack ideas for weight loss
This blog was reviewed and updated by Brenda Braslow, MS, RDN, LDN, CDCES on December 10, 2020.
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