Everyone knows that breakfast is the most important meal of the day. But did you know that the bigger the breakfast the better? This is especially true when it comes to losing weight, according to a recent study in the journal of Obesity.
Aim for a fairly large but also balanced meal. Choose foods that are high in protein and try to consume about half of your daily calories in the morning when your metabolism is working its best. Don’t be afraid to end your breakfast with something sweet either like a banana, cantaloupe or Greek yogurt. Protein contributes to feeling full and eating sweet foods early will decrease your carb cravings throughout the day.
Need some breakfast ideas beyond the typical bacon and eggs? Here are MediPlan’s top five breakfast meals for weight loss:
Oatmeal is packed with potassium, folate, omega-3 fatty acids and beta-glucan, which is a special type of fiber that lowers cholesterol. Steel-cut oats are best, but even instant oatmeal is a better choice than skipping breakfast. Avoid flavored oatmeal and sweeten your plain oats with milk and honey. Fresh fruit like blueberries, strawberries, raspberries or bananas are great too. You can also try adding almonds, powdered ginger, flaxseed and vanilla yogurt for a delicious orient express oatmeal.
A frittata is a hearty egg dish and you can easily get creative with your ingredients to suit your tastes. Eggs are a superior source of protein as well as vitamin D, so they are a go-to breakfast food. A delicious frittata recipe calls for cooked potatoes, sweet onions and greens like kale or mustard. You may also add some Canadian bacon for even more protein to create a highly filling meal.
3. Breakfast Wrap
You can put almost anything into a breakfast wrap. Typical breakfast foods like your eggs and bacon are popular. A southwestern style breakfast wrap is an excellent as well as tasty way to start your day. Eggs, diced scallion, low-fat Mexican cheese, cilantro and salsa can be easily wrapped into a whole wheat tortilla.
4. Apple and Sausage Saute
Saute apple slices and pre-cooked sausage together for a sweet and savory breakfast. For leaner sausage try chicken instead of pork. Tart apples like Granny Smith or Idared varieties are best. Season this dish with black pepper, thyme and maple syrup.
5. Scramble Sandwich
A breakfast scramble sandwich is another way to get creative. Put your scramble on whole wheat sandwich thins instead of run-of-the-mill sliced bread. A tofu scramble with bell pepper, portobello mushrooms, spinach and mozzarella cheese is both filling and delicious.
Accompany any of these meals with coffee, tea, orange juice or cranberry juice. Coffee is loaded with antioxidants and so are green, black and white teas. A small glass of orange or cranberry juice can get you to your optimum number of breakfast calories and come with added health benefits. Want more weight loss tips or help with your weight loss goals? MediPlan can help.