The 5 Best Breakfast Proteins for Weight Loss, According to Dietitians

If you’re trying to lose weight, it can be helpful to make small changes to your diet that will produce big results down the road. One of the easiest and most effective changes you can make is to choose protein-rich breakfast foods instead of carbohydrate-rich ones, according to dietitians from the Academy of Nutrition and Dietetics (AND). In fact, the AND has released an official position paper recommending that people interested in losing weight prioritize their breakfast intake by consuming high-protein foods. In particular, the AND recommends including these five proteins at every breakfast.

1) Eggs

Eggs are a nutrient-dense food and an excellent source of protein. They also contain essential vitamins and minerals, including choline, which is important for brain health. Research shows that eating eggs for breakfast can help with weight loss. In one study, participants who ate eggs for breakfast felt more satisfied and ate fewer calories throughout the day than those who ate a bagel breakfast with the same amount of calories. Eggs are also versatile and easy to prepare, making them a great option for busy mornings. Add vegetables or fruit to make a filling meal, or scramble them into an omelet for added flavor. 

Try these weird Japanese breakfasts for weight loss!

2) Oatmeal

Oatmeal is a great breakfast protein for weight loss. It's filling and has soluble fiber, which can help you feel full longer. Plus, it has other nutrients like magnesium and potassium. And it's easy to make! Just add water or milk and some fruit or nuts for extra flavor and nutrition. You could also try putting oatmeal in muffin tins so they're ready-to-eat mini muffins (just coat with butter before baking). 

It's good cold, too! So if you want something different, try mixing some oats with yogurt, then adding fruit on top.

3) Greek Yogurt

Greek yogurt is a thick and creamy yogurt that's packed with protein. It's also a good source of calcium and vitamin D, which are important for bone health. Greek yogurt can help you lose weight because it makes you feel full and satisfied after eating. Plus, it has a lower calorie density than other breakfast options like pancakes or waffles. When choosing a Greek yogurt, look for one that's low in sugar and high in protein. Dietitians also recommend adding fresh fruit or nuts to Greek yogurt to boost its nutrient profile.

4) Quinoa

A cup of cooked quinoa has about 222 calories and 4 grams fat. It also has 8 grams of protein and 5 grams of fiber. This makes quinoa a great option for breakfast because it will help you feel full and satisfied throughout the morning. Additionally, protein and fiber will help keep your blood sugar levels stable, which is important for weight loss. Quinoa is also a good source of iron, magnesium, and manganese. The only downside is that quinoa doesn't have much taste on its own so you'll need to mix in some spices like cumin or turmeric to add flavor.

Try these weird Japanese breakfasts for weight loss!

5) Protein Powder

Protein powder is a great way to get an extra protein boost in your diet. It's easy to add to smoothies or shakes, and it's a convenient way to get more protein into your diet. However, not all protein powders are created equal. Some are high in sugar and calories, which can negate the weight-loss benefits of protein. When choosing a protein powder for weight loss, be sure to select one that is low in sugar and calories and high in protein.