If you’re trying to lose a few extra pounds, or simply want to maintain a healthy weight, it’s smart to start your day with a high-protein breakfast. This one small-but-mighty decision can help you eat 25% less at lunch, consume 400 fewer calories throughout the day and stay on top of cravings.
This said, be sure to listen to your body’s hunger cues. If a big breakfast doesn’t feel right, it’s fine to have something small or wait until you are genuinely hungry. But, it’s crucial to note that not eating a healthy breakfast in the morning (especially one that includes protein and good fats with plenty of fiber from fruits and veggies) may leave you overly hungry later, leading to poor food choices.
Here are 11 quick and easy ideas from our coaches to help you make the most of the most important meal of the day:
- Coach Rachel encourages you to “think outside the “breakfast box.” “Unfortunately, many standard breakfast foods are high in carbohydrates and sugar, which can set you on a blood sugar rollercoaster the whole day to come,” she says. “Think dinner leftovers, veggies, salads, proteins, soups, stews…anything you’d eat other times of day work wonderfully in the morning to jump-start your energy levels.”
- Try some plain yogurt with nuts and frozen or fresh berries or grass-fed jerky with a piece of fruit or pre-chopped veggies.
- Make a frittata or egg muffins over the weekend. They keep well and are the perfect on-the-go healthy breakfast.
- Slice hard boiled eggs and pair with sliced tomato, fresh basil, a drizzle of balsamic and a dollop of fresh pesto.
- Heat steel cut oats and water in a small tupperware in the microwave for 2 minutes and top with a greek yogurt and fresh berries.
- Make avocado toast with a single slice of whole grain bread, half an avocado, sliced tomato and 2oz of smoked salmon or lox.
- Spread nut butter (sans sugar), sliced strawberries and sprinkle of flax or chia seeds on a slice of sprouted whole grain toast.
- Make an open-faced egg sandwich with avocado.
- Top cottage cheese or plain Greek yogurt with fruit or veggies and a handful of nuts or seeds.
- Make overnight oats. Use mason jars to combine ¼ c plain Greek yogurt, ¼ cup oats, ⅓ c milk (of any variety). Mix and top with your favorite combination of fruit, vanilla, nut butter, chia or flax seeds or nuts.
- Microwave yourself a spinach and egg quiche in a mug.
For even more inspiration, check out Coach Rachel’s blog post, “Is Breakfast the Most Important Meal of the Day?”
Yes Health is a low-cost, weight loss and diabetes-prevention program committed to helping everyone live healthier, happier lives.