A Week's Worth of Protein-Packed Breakfasts for Weight Loss

We developed a week’s worth of protein-packed morning meals for weight management for our book, The Genuine Skinny: Cravings for Health’s 101 Fat Behaviors and Slim Solutions. While all of us know how crucial morning meal is, one in 10 Americans still skips their a.m. meal. In addition, those who eat it, often consume foods that do little to prevent you pleased and the wrong foods at breakfast might promote your appetite even more!

If you are always caving to your desire for calorie-rich treats, new research reveals that protein-rich morning meals help control hunger so that individuals eat fewer calories overall. Problem is, the majority of women just get 12 grams of protein at breakfast or about half of what we suggest for turning down appetite.

Think about it … Those 3:00 pm munchies or nighttime noshing? … Bye-Bye! Adios! Sayonara!

A brand-new short-term study, released in this month’s American Diary of Clinical Nutrition discovered that amongst young women, a morning meal that offered 40 % of calories from protein was more efficient at enhancing fullness and lowering appetite and hunger compared with a conventional cereal breakfast with 15 % of calories from protein. (Both breakfasts were matched for total calories) The researchers likewise discovered that high protein breakfasts also led to less high-calorie junk food eaten at night.

It’s difficult to picture that exactly what you consume at 7 a.m. can affect what you choose to treat on at 7 p.m., but this is not really the first study to show that high protein morning meals could assist turn down your desire for, um, preferable foods all day and even well into the night.

Best Bet High-Protein Breakfasts to Curb Cravings

Here’s a week’s worth of a few of our preferred protein-packed breakfasts

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Breakfast Burrito: 2 eggs and 1 white (or 4 egg whites) rushed with spinach, mushroom and sliced tomatoes or salsa in 1 small entire grain tortilla.

oatmeal raisins cinnamonOatmeal with Greek Yogurt

Oatmeal has an unique fiber, beta-glucan, that’s been recently shown to enhance feelings of fullness.
1 cup oatmeal with 1/2 cup nonfat or lowfat plain Greek yogurt, like Fage, topped with cinnamon and 1 cup fresh or frozen (no added sugar) berries

protein_pancakesProtein Pancakes dish, made with bananas, eggs and nut butter and served with
1/2 cup nonfat plain Greek yogurt and 1/2 cup sliced fresh fruit

1 Bundle Belvita Breakfast Biscuits with 8 oz nonfat or lowfat plain Greek yogurt

Open-faced Egg Sandwich
2 soft-boiled eggs served over 1 toasted whole-wheat Light English muffin with arugula, sliced tomato and 2 teaspoon lowered fat spread or light butter
1 piece fresh fruit

Cottage Cheese with Cereal and Fruit

3/4 cup Lowfat Cottage Cheese with 1/4 cup Grape-Nuts Fit (has 6 grams protein in 2/3 cup) and 1 cup fresh berries

baked eggs in canadian baconBaked Eggs in Canadian Bacon Cups

Reference: Am J Clin Nutr. 2013 Apr,97(4):677 -88. doi: 10.3945 / ajcn.112.053116. Epub 2013 Feb 27.

NHANES, What we eat in America, 2009-2010.