Birthdays, happy hours, and Olympic pizza parties happen, even when you’re trying to lose weight. But treating yourself every once in a while doesn’t mean you have to give up on your goals or swear to eat nothing but lettuce and water for the next month. Instead, you can get your weight loss journey back on track by starting with a solid breakfast. Eating one of these meals will set you up for a fresh day of healthy eating, while also providing a generous helping of protein to stabilize blood sugar and make you feel full.
1. Avocado Ezekiel Toast and Sriracha Hard-Boiled Eggs
Avocado toast is packed with fiber and healthy fats to help stabilize blood sugar in the morning, and when combined with a boiled egg, it adds an extra 7 grams of hunger-curbing protein. And the egg yolk alone is packed with nutrients (including vitamin D, iron, vitamin E, and biotin), says nutritionist Lisa Moskovitz.
2. Nuts Ora
“Nuts and yogurt are both great for those with a sweet tooth. Without it “It significantly raises blood sugar levels and exacerbates cravings,” says Janie Zeitlin, R.D. This is especially important after overeating (especially with carbs), because appetite and cravings can actually increase in response to blood sugar spikes and subsequent crashes. Mix sliced almonds, crushed walnuts, and a handful of pecans with chia and flax seeds. Then lightly coat them in almond oil (and a little coconut, if you like). If you want to add extra sweetness, sprinkle on a nonnutritive sweetener like stevia (try the brown sugar version). Spread the mixture evenly on parchment paper and bake at 300 degrees until golden brown, then serve with nonfat plain Greek yogurt.
3. Greek Yogurt with Chia and Bran Cereal
Greek yogurt (high in protein and probiotics) and chia seeds can both help reduce bloating, regulate digestion, and get your day off to a healthy start, while high-fiber bran can also help curb hunger, says Moskovitz.
4. Cottage cheese, fruit and nuts bowl
“Protein-packed cottage cheese, fiber-packed blueberries, and almonds (a healthy source of fat that reduces belly fat storage and inflammation) can help curb your appetite, regulate your blood sugar, and give you a clear head so you can get through the day,” says Moskovitz. Plus, it’s a great option when you’re pressed for time in the morning.
5. Baked avocado stuffed with eggs
“Avocados are packed with monounsaturated fats, and eggs are packed with protein, which are exactly what you need to curb your appetite and feel full,” says Zeitlin. Cut the avocado lengthwise and scoop out the seed (as well as any surrounding areas needed to create the space you need). Pour one egg, chopped tomatoes, fresh herbs, and cheese directly into the center of the avocado. Cook at 350 degrees until the egg white is set and the yolk is set.
6. Almond Milk and Whey Protein Smoothie
“If you don’t feel like eating or don’t have time, make a smoothie,” says Moskovitz. Adding fruits and veggies like blueberries, spinach, carrots, and beets, along with nuts and whey protein, will help keep you fuller for longer. Plus, adding whole, unpeeled veggies will add extra fiber to fill you up, says Moskovitz.
7. Bran cereal with almond milk and strawberries
“Bran foods are a major source of appetite-suppressing fiber,” says Moskovitz. “If you like cereal and milk, adding some almond milk and low-sugar strawberries to your bran cereal will keep you full until lunch.” (Get more weight-loss-friendly meals at Women’s Health’s Body Clock Diet.)
8. Smoked Salmon Avocado Toast
According to Moskovitz, salmon on whole-grain toast is a great way to get some protein and fiber in while keeping the carbs low — it’s the perfect healthy alternative to a lox and cream cheese bagel.
9. Cinnamon Flaxseed Oatmeal
This meal is perfect for cold weather, because the oats are high in fiber, and the cinnamon helps lower high blood pressure and blood sugar. “Slowly moving into your morning routine can help you feel calm and relaxed,” says Moskovitz.
10. Overnight Oat Parfait
“This whole-grain breakfast is a great alternative to processed carbs,” says nutritionist Stacey Antine, RD, and the soluble fiber and protein boost will keep you feeling satisfied. and It’ll make you feel full so you won’t be hungry an hour later, she says. Combine ½ cup Greek yogurt, 1/3 cup oats and rice milk (you can also use soy, dairy, or almond milk), 2 teaspoons nut butter, and 1 tablespoon flaxseed in a mason jar. Cover and refrigerate overnight. In the morning, top with fresh sliced bananas and berries.
11. Banana, egg white and oat pancakes
“This healthy alternative to pancakes is packed with lean protein, fiber, and bloating-busting potassium,” says Moskovitz. Whisk 3 egg whites in a mixing bowl and add ¼ cup raw oats and 1 chopped banana (topped with ground cinnamon for extra flavor). Pour the batter in small circles into a frying pan over medium heat. Flip after 3-4 minutes and cook for another 3-4 minutes or until set and cooked through. “Top with Greek yogurt and honey and you’re done,” says Moskovitz.
12. Overnight Cheer and Oats
“Making this kind of delicious breakfast ahead of time means you won’t skip a meal or grab a donut or bagel,” says Moskovitz. Soak 1/4 cup raw oats in 1/2 cup almond milk and sprinkle with 1 tablespoon chia seeds. Stir in cinnamon and cocoa powder. Pop it in the fridge and it’ll be ready by the time you wake up.
13. Quinoa Veggie Bowl
“This is one of my favorite breakfasts because it’s flavorful and filling,” says Antine, who cooks quinoa with a variety of veggies like cauliflower, carrots, and kale, adding hemp seeds for protein and a drizzle of olive oil (a healthy fat) for added satisfaction.
14. Fruit and almond butter
If you’re feeling bloated, this breakfast combination of lean protein, healthy fats, and unrefined carbs is a great way to get you back on track, says Antine. It’ll also keep you full until lunch, which will keep you from mindlessly snacking. Simply spread almond butter on half an apple or banana to kick-start your day, she says.
