Most breakfasts are lacking in protein – and no, oatmeal does not have enough protein in one bowl. Numerous studies show that including protein in your breakfast meal, such as having 1 or 2 eggs, keeps you feeling fuller, and prevents hunger much better than having simple carbohydrates (like a bagel). Higher-protein meal plans are also well-studied for their ability to promote greater fat loss and a quicker metabolism than less protein.
So, at your next breakfast, include a protein choice on your plate such as:
•Eggs - 2 eggs a day actually keeps the doctor away. Eat them scrambled with fresh spinach, tomatoes and mushrooms and a side of fresh fruit and your day is going to be great! Or poach or boil them for a quick meal on the go.
•Whey protein – mix a scoop of whey protein with milk or water and pour this over your favorite bowl of low-sugar high fiber cereal. Or, add whey to your blender with flax seed oil, almond milk and berries, for a high protein smoothie. You can also add a scoop of whey to plain oatmeal after cooking to give it a boost (one of my personal favorites).
•Organic cottage cheese – mixed with fresh pineapple or tomatoes is a perfect start to your day!
•Organic plain Greek yogurt – combine this with organic fresh or frozen berries and slivered almonds or walnuts for a perfectly balanced meal.
Another important aspect missing from most breakfast plates is fiber. And no – whole wheat bread is not a good source of fiber. Neither are specialty fiber breakfasts bars that are so loaded with sugar that any fiber they do contain (usually poor quality) is not worth it. High-fiber meals are more satiating and filling. Fiber is also associated with lower rates of cancer and diabetes.
Here are ways to include body-beautifying, belly-filling fiber into your breakfast:
•Berries – organic berries are a great addition to oatmeal, smoothies, low-sugar cereal, and yogurt, and can add 2-3 grams of filling fiber.
•Sprouted grain bread with nut butter – sprouted grain bread has 3 grams of fiber per slice, and nut butter has 2 grams for a total of at least 5 grams of fiber to start your day.
Unless you have a vegetable omelet, most breakfast dishes include little to no vegetables at all. However, vegetables are low-calorie, nutrient-dense and prevent many, many diseases that inflict us today. As one successful weight-loss client told me, “You can eat as many vegetables as you can fit in your body and you’ll still lose weight.”
Try these easy ways to add more vegetables to your meal and make your breakfast perfect: