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42 Easy High Protein Breakfasts That’ll Help You Lose Weight

And are yum yum yum!

Breakfast is the most important meal of the day. It energizes your body thus enabling it to carry out tasks and be more productive. If you are tired of having the same kind of breakfast day in and out, here are 42 breakfast ideas that are high in protein and will help you lose weight.

1. Egg & Bacon Cauliflower English Muffin Breakfast Sandwiches

With the addition of a runny egg, creamy avocado, crisp bacon, and juicy tomato, you have a satisfying hearty breakfast that will keep you full until lunch.

2. High Protein Gluten Free Breakfast Muffins with Pumpkin Seeds and Dried Cherries

To make this recipe, all you need are 10 ingredients and 35 minutes – most of which are baking minutes, which makes this an easy to make recipe.

3. Keto Cinnamon Roll Collagen Shake

Collagen powder is pure, cheap protein, without flavor and dissolves well in your shakes, and can contribute to the exfoliation of the skin, the reduction of joint pain, stronger digestion, and stronger hair and teeth.

4. “Egg in a Hole” Peppers with Avocado Salsa

Colorful bell pepper rings stand in for bread in this healthy version of egg in a hole.

5. Blueberry Almond Baked Oatmeal

According to Kimberly M. Neva, M.S., R.D., a dietitian and bariatric specialist at Loyola University Medical Center, “Oatmeal is a delicious breakfast full of fiber and whole grains, but you can round it out and amp up the nutrition by adding flax meal, chia seeds, soy or almond milk, or protein powder.”

6. Bacon and Egg Breakfast Wraps

This wrap is high in healthy protein, which keeps you full longer and helps you lose weight.

7. Crustless Mini Quiches

Jennifer Clemente, M.S., a board-certified nutritionist says, “You can’t go wrong with eggs and veggies in the morning, and you can get both in these grab-and-go crustless quiches.”

8. Smoked Salmon Toast

Fish is a great meal for breakfast. It not only has a lot of protein, but it can assist everything from your skin to your brain through good omega 3 fats.

9. Hummus, Avocado, and Sun-dried Tomato Sandwich

A go-to meal that is fast, super easy, and most importantly, delicious!

10. Chocolate Pomegranate Overnight Oats

“The balance of protein and fiber from the oats and fruit will delay digestion and help to keep your energy levels up much longer than a high-carb meal, plus the chia seeds absorb up to 10 times their weight in water to help keep you full,” says Lauren Harris-Pincus, M.S., R.D.N., author of The Protein-Packed Breakfast Club..

11. Fruity Yogurt Cups

Another option to increase the protein in your fruits is to add a couple of dollops of Greek yogurt. Plus you get healthy probiotics.

12. Choc Chip Bread Pudding

Bread pudding is morning’s ultimate comfort, but it doesn’t need to be a calorie bomb.

13. Instant Pot Quinoa

Make it a Quinoa Bowl with egg, avocado and veggies and you have a full and well balanced meal in less than 30 minutes.

14. Banana and Peanut Butter Porridge

Sometimes you need to have something delicious for breakfast and you can have your nutrients and flavor with this easy meal.

15. Microwave Egg Sandwich

If you’re looking for a grab-and-go sandwich, this is high in protein, low in fat and fills you up.

16. Vanilla Almond Chia Breakfast Pudding

The seeds of chia are packed with protein and fiber, but that doesn’t make them unique. Foodies enjoy them because they contribute a pleasant texture to their sweet treats.

17. Vegan Mint Matcha Shamrock Shake

It is creamy, minty, refreshing, and way healthier than the original! Plus, just 6 ingredients required, it’s 100% plant-based, and is refined sugar-free.

18. Fully-loaded breakfast tacos

Take a whole-grain wrap or taco shell, add black beans, scrambled eggs, lettuce, salsa, and avocado slices. The beans and eggs provide protein, while the avocado provides healthy fats and the veggies bring the vitamins.

19. Vegan Green Smoothie

Image result for VEGAN SMOOTHIE

via lazycatkitchen.com

Protein smoothies are a healthy breakfast that is tried and tested. This provides healthy protein in conjunction with essential fats, vitamins, fiber and micronutrients.

20. Healthy Banana Protein Pancakes

Start with a toasted high-fiber English muffin. Add an egg, a slice of cheese, and two slices of Canadian bacon or ham.

21. Greek Yogurt Parfait

Sonja Kukuljian, Ph.D., R.D., group general manager nutrition at Freedom Foods suggests starting the morning off right with a simple parfait made of yogurt, berries, and muesli.

22. Healthy Sweet Potato, Black Bean & Avocado Breakfast Burritos

 

Healthy breakfast burritos stuffed with sweet potatoes, black beans, egg whites, and avocado.

23. Shakshuka

The way to breakfast wild eggs in the Middle East includes baking eggs in a sauce of peppery tomato paprika, gently spiced with chili and capsicum.

24. Almond Coconut Mocha Protein Smoothie

This Almond Coconut Mocha Protein Smoothie is like a smoothie-shaped candy bar! Almond milk, chocolate, cocoa, coffee and protein boost. This mocha protein smoothie Almond Coconut will be ready within 2 minutes!

25. Cauliflower Hash with Sausage & Eggs

This easy and nutritious version of breakfast hash uses cauliflower rice instead of potatoes, and turkey sausage instead of breakfast sausage, for a healthier, low-carb breakfast.

26. Turkey Burgers with Mango Salsa

Just because it’s a dinner food doesn’t mean you can’t eat it for breakfast.

27. Breakfast Baked Sweet Potatoes with Almond Butter, Banana & Chia

Crème almond butter melts the sweet potato’s flesh and creates the best texture in your mouth.

28. Egg & Cottage Cheese Breakfast Bowl

Marina Rösser, a nutritionist and recipe author says, “the nutrition, taste, cost, and ease of preparation make it a great addition to your breakfast rotation. Fill the bowl with cottage cheese, mixing in some beans, and topping with tomatoes, paprika, salt, pepper.”

29. Avocado & Smoked Salmon Omelet

Stay full until lunch by adding avocado and smoked salmon to your morning routine. Their healthy fat will contribute to preventing starvation and will make you feel longer by using the avocado fiber.

30. Honey Lime Quinoa Fruit Salad

The fresh fruit and quinoa are glazed with a honey-lime dressing. This salad combines quinoa, blueberries, blackberries, strawberries, and mango.

31. Wilted Greens with Balsamic Fried Eggs

The bitterness of dandelion greens is balanced by rich egg flavor and a sweet, syrupy balsamic vinegar reduction.

32. Turmeric Fried Eggs with Kale, Yogurt, and Bacon

Scrambled eggs turn into a whole new meal by adjusting the spices and other add-ins.

33. Banana Walnut Overnight Oatmeal

Oats take milk and flavors from added spices overnight and make a tasty creamy breakfast.

34. Mediterranean Muffins

Eggs, canned salmon, and feta are the only ingredients in the Mediterranean breakfast muffins.

35. Poached egg, squash, mushrooms, and kale on sourdough

Put a twist on standard eggs by poaching an egg in a little vinegar. Add a slice of whole-grain sourdough toast and a drizzle of olive oil, and you’ve got a healthy, filling meal.

36. Mini Egg Frittatas

Combine whole eggs and extra egg whites with sautéed vegetables. For additional protein, add some cheese or turkey sausage.

37. Low-Carb Bacon & Broccoli Egg Burrito

Rather than wrapping up eggs in a tortilla for a classic breakfast burrito, wrap up veggies and bacon in a tortilla made out of eggs.

38. Philly Cheesesteak Omelet

The ultimate low-carb way to guiltlessly enjoy your favorite sandwich at breakfast.

39. Tomato-Parmesan Mini Quiches

These individual mini quiches are a fun take on a traditional quiche.

40. Blueberry Pie Overnight Oats

“Overnight oats are a meal prep staple! You can use this simple recipe as the base for whatever flavor combo you’re craving and whatever’s in season – banana peanut butter, chocolate chip, pumpkin pie, and so much more,” says blogger Emilie of Emilie Eats.

41. Turkish Eggs

Sauté red onion, garlic, frozen spinach, and sliced chili peppers in a little olive oil. Once the veggies are soft, add an egg or two and finish cooking. Top with full-fat Greek yogurt, lemon juice, salt.

42. Tofu Scramble

“Scrambles don’t have to be eggs. You can still get the flavor and protein by subbing tofu in for eggs,” says Shahzadi Devje, R.D., a certified diabetes educator.

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Health

12 Signs Your Metabolism Is Out Of Whack

Pay attention to your body!

Your metabolism plays a significant role in the ability of your body to turn food into energy and probably you loved and hated it at different times in your life. But while your metabolism will probably be obvious if it works well, you can really feel off if it isn’t. Your metabolism is normal to decrease as you get older, so you will gain weight more likely when you don’t eat well and have to work harder to maintain weight loss. But it might mean that something unusual is taking place if you experience any of the following symptoms.

1. You have dry skin.

“As the skin fails to gain vital nutrients, the skin loses its luster. Also as your body tries to conserve heat, you don’t sweat as much. This can impact your skin, leaving it feeling dry and cracked,” says Dr. Mashfika N. Alam, MBBS, a general practitioner at Icliniq.

2. You crave for sugar and starchy foods

“Cravings are often your body’s way of asking for an energy pick-me-up. If you’re eating well and sleeping enough, but still have really intense cravings, it could be that your metabolism isn’t effectively converting the foods you’ve already eaten into the energy your body needs,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

3. You’re Really Tired

“If you often feel tired, it could be a sign that your metabolism is a little slower as your body is not doing a great job at converting your food intake into energy quickly enough,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

4. Headaches that persist.

When your thyroid hormones are out of whack, which happens with an underactive thyroid, this can trigger headaches or even migraines.

5. You Always Have To Pee

A slow metabolism can influence other body processes, including the number of times you get into the toilet.

6. You Have a Decreased Pulse Rate

It could be because of a slower metabolism if you noticed that your heartbeat slows down. “The pulse rate is directly proportional to the metabolic rate and therefore delayed pulsation happens when the basal metabolism rate is slowed down,” suggests Dr. Alam.

7. Your Nails Are Brittle

Similar to the effect on your skin owing to a slow metabolism, changes in your nails may be noticed because your body does not absorb nutrients. Susan Besser, MD, says some prevalent changes include more broken nails and greater ridges.

8. Your Moods Are Up & Down

“This isn’t necessarily caused directly by a slower-than-usual metabolism, but feeling tired when your metabolism isn’t up to par can make you feel rundown—and that can make you moody,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

9. You feel cold all the time.

Your metabolism also helps generate heat, and if it’s slow, you might be extra chilly. As a result, you may find yourself layering up and throwing extra blankets on your bed,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

10. You’re constipated

“With a slower metabolism, the bowel transit time is slower too,” Dr. Besser explains. “It takes longer for food to travel through the GI tract and be properly digested, thus constipation occurs.”

11. You’ve experienced unexplained weight gain.

“If you’re eating well, and watching your caloric intake, and still gaining weight, it’s worth talking to a doctor or dietitian to see what’s going on,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

12. You’re losing hair

“When your metabolism isn’t working well, your body doesn’t turn over cells as quickly as it should to maintain your skin and hair,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

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Health

15 Things You Should Do In The Afternoon If You Want To Lose Weight

Afternoon habits for weight loss transformation.

Apart from major changes, such as eating more veggies, reducing your sugar-packed smoothies, and committing yourself to a kick-ass workout, small behavioral tweaks can also significantly impact your ability to lose weight. Actually, every sweat session and good dinner may be undermined by stuff you do every day. The excellent news is that you can keep up with your weight loss objectives by changing a couple of old habits and adding a couple of new behaviors. Add these habits to your afternoon routine and experience massive changes in your body.

1. Drink Green Tea

Green tea contains theobromine and theophylline, and the amino acid L-Theanine. These substances help calm the nervous system and improve concentration abilities.

2. Afternoon Wakeup Workout: Energizing Exercises (via youtube realbeauty)

3. Go For a Midday Walk

Getting up and moving around not only can help you digest after a big meal, but it also may boost your fat burn.

4. Get moving

“If you sit for the rest of the day, you are undoing most of those good workout effects,” says Rumsey. “Make an effort to stand up and move at least once an hour, even if it’s just for a minute or two. All these little movements add up.”

5. Have an errand walk

Instead of walking to get in shape, once or twice a week, walk to get things done.

6. Listen to your hunger

“If you tend to get slammed during the day, it can be easy to brush your hunger cues aside. This backfires, leaving you famished later in the day and more likely to overeat when you finally do make time to have a meal,” says Alissa Rumsey, R.D., C.S.C.S., author of Three Steps to a Healthier You.

7. Pamper yourself with a fruit shake

Instead of eating the desert you will probably regret why not replace it with a delicious fruit shake or smoothie.

8. Drink more water

“People underestimate the impact that not drinking enough water can have on our bodies,” says Rumsey. “Even slight dehydration (just one or two cups) can cause you to feel hungry, when really what you need is fluid.”

9. Afternoon Fitness Burn | 4-Minute Workouts

Exercising gets your heart-pumping and blood-flowing.

10. Substitute Afternoon Snacking With Exercise

Exercise is the best way to fend off those post-work cravings.

11. Splash some cold water on your face

This is a great way to recharge your batteries.

12. Watch out for the bites, licks, and tastes

“While it may seem like just a small sample or tiny bite, these all add up over the course of the day,” Rumsey says. “Often these bites, licks, and tastes are a significant source of calories.”

13. Indulge yourself with a piece of chocolate

Chocolate contains tonic substances like caffeine, theobromine and theophylline which have a stimulating physical and psychological effect.

14. Grab a power snack

A good healthy snack is the best way to pick up in the early evenings, just to end the day in an active mode, rather than just waiting for you to get back home and hide.

15. Just laugh!

A good laugh releases happy endorphins, which help you get rid of all the stress and turn into the upbeat person you should be all the time.

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