5 Best Breakfast Proteins for Weight Loss, Say Dietitians — Eat This Not That

Introduction

If you’re looking to lose weight, you know that breakfast is the most important meal of the day. But what you may not know is that the type of protein you choose for breakfast can make a big difference in your weight loss goals. Dietitians have identified the five best breakfast proteins for weight loss, and Eat This Not That is here to share them with you. From eggs to Greek yogurt, these proteins are packed with essential nutrients and can help you stay full and energized throughout the day. Read on to learn more about the five best breakfast proteins for weight loss.

5 Best Breakfast Proteins for Weight Loss, Say Dietitians — Eat This Not That

If you’re looking to lose weight, you’ve probably heard that breakfast is the most important meal of the day. But what you may not know is that the type of protein you choose for breakfast can make a big difference in your weight loss goals. Dietitians recommend these five breakfast proteins to help you reach your weight loss goals.

1. Eggs

Eggs are a great source of protein and healthy fats. They’re also low in calories and can help you feel full for longer. Plus, they’re versatile and can be cooked in a variety of ways. Try scrambling them with vegetables for a healthy breakfast.

2. Greek Yogurt

Greek yogurt is a great source of protein and calcium. It’s also low in calories and can help you feel full for longer. Try topping it with fresh fruit and nuts for a healthy breakfast.

3. Oatmeal

Oatmeal is a great source of fiber and protein. It’s also low in calories and can help you feel full for longer. Try topping it with fresh fruit and nuts for a healthy breakfast.

4. Nuts and Seeds

Nuts and seeds are a great source of protein and healthy fats. They’re also low in calories and can help you feel full for longer. Try adding them to oatmeal or yogurt for a healthy breakfast.

5. Protein Powder

Protein powder is a great way to get a quick boost of protein in the morning. It’s also low in calories and can help you feel full for longer. Try adding it to smoothies or oatmeal for a healthy breakfast.

By choosing the right breakfast proteins, you can help reach your weight loss goals. Try incorporating these five breakfast proteins into your diet for a healthy start to your day.

Breakfast is one of the most crucial parts of your day. However, the quality of your breakfast is what truly matters, which is especially true if you’re trying to lose weight or manage a recent weight loss.

One of the main reasons for this is that getting enough protein at every meal and throughout your day is important for healthy weight loss. According to a 2015 report published in the American Journal of Clinical Nutrition, consuming 25 to 30 grams of protein at every meal can help manage cardiometabolic risk factors, control appetite, and aid in weight loss and management.

If you want to get more protein during your morning meals, we’ve got you covered. Here are five of the best breakfast proteins to eat for weight loss, and for more healthy weight loss tips, check out 45 Breakfast Habits Making You Gain Weight.

greek yogurt
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An incredibly convenient way to start your day with a boost of protein is by grabbing a yummy bowl of Greek yogurt.

“Greek yogurt typically contains 14-18 grams of protein per serving and also provides you with calcium, gut-friendly probiotics, and other nutrients as well! It’s also a great vehicle for eating other nutrient-rich foods like fruit, nuts, and whole-grain granola,” says Amy Goodson, MS, RD, CSSD, LD author of The Sports Nutrition Playbook and member of our expert medical board.

eggs and toast breakfast
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Eggs are an amazing way to start your morning off right. Not only are they versatile, but they’re full of health benefits as well.

“Eggs are a stellar protein plus they contain iron, vitamin B12, and choline, which research suggests can help with brain health. Eggs also contain some fat, so the combination of protein and fat can keep you satisfied for hours in the morning, preventing you from looking for snacks,” says Goodson.

making protein shake
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Getting enough protein during breakfast can already be a bit of a challenge, especially if you’re someone who is always on the go. In order to ensure that you get enough protein on your busiest days, try making a protein shake or putting a scoop of protein powder in your coffee, yogurt, or oatmeal.

A 2008 research study published in Nutrition & Metabolism found that drinking a protein shake before breakfast and dinner, while also cutting calories, helped participants lose more weight than those who only cut calories and didn’t drink the shakes.

RELATED: The #1 Protein Powder for Weight Loss, Says Dietitian

walnuts
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Walnuts may not be enough on their own for a filling breakfast, but they can be a great addition to a bowl of Greek yogurt or oatmeal.

“Walnuts contain healthy fats, fiber, and plant-based protein -the trifecta of nutrients for weight management. A walnut-enriched, reduced-energy diet can promote weight loss that is comparable to a standard reduced energy density diet, and starting your day with walnuts can be a simple way to support weight loss goals. Add walnuts to your oatmeal or cereal, or toss some in your blender when making a smoothie, for simple ways to add walnuts to your breakfast,” says Lauren Manaker, MS, RDN, LD, CLEC, a registered dietitian on our medical expert board.

chicken sausage
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If you’re craving sausage in the morning, but want to avoid red meat or too much saturated fat, chicken sausage is a great alternative. In a typical link of chicken sausage, you’ll get about 11 grams of protein with 5 grams of fat (with 1.5 grams of that being saturated fat).

In a regular pork sausage link, you may be getting 15 grams of protein, but you’ll also be hitting about 22 grams of fat with almost 8 of those grams being saturated. In order to keep your protein high but your saturated fat on the lower end, try chicken sausage with your next breakfast.