If your goal is to lose weight, your first meal of the day should be high in protein. That said, it’s time to ditch that old daily routine and try out some new high-protein breakfast recipes to really tickle your taste buds and help you reduce body fat too.
“Protein really should be distributed throughout the day, and a lot of people forget to have it with breakfast,” explains medical counsellor, Toby Amidor, MS, RD, CDN, FAND nutritionist and author of Diabetes Make Your Plate Meal Prep Cookbook†
If your goal is to lose body fat, starting your morning with a protein-rich meal will keep you feeling full and sticking to your next meal before hunger strikes again.
Amidor recommends that your morning meals include more protein-rich foods, such as plain Greek yogurt (reduced/non-fat), peanut butter, eggs, lean meats and fish, and even some nuts to aid fat loss. Consuming more of these foods will help you lose fat because your body uses more calories to metabolize proteins, compared to fats and carbohydrates.
The benefits of eating protein foods for breakfast can include weight loss as well as increasing muscle mass, metabolic function (calories burned during the day), and satiety hormones – further reducing the need to snack or overeat, according to the American Society for Nutrition.
Finding healthy, well-rounded, high-protein breakfast recipes no longer needs to be difficult. This curated list includes plenty of choices to help you reach your fat loss goals! Here are seven high-protein breakfast recipes that can be your first step to losing belly fat. And if you’re interested in more ways protein can help you lose weight, check out 9 high-protein meal ideas to build muscle and feel stronger.
It’s fair to say that many people have had quite a few frozen waffles or giant dinner waffles in their lifetime. While waffles are a great breakfast staple, this high-protein recipe makes them even better! Sneaking a scoop of protein powder into the delicious waffle batter, made with oats and Greek yogurt, gives you a well-rounded variety of protein in one flavorful dish.
A Nutrition & Metabolism research found that whey protein — a common protein powder — helped participants lose 6.1% body fat over a 12-week period. Your body absorbs protein from a whey supplement with a fast metabolism, burning more calories and fueling lean muscle (versus fat), the study suggests.
For all the chocolate lovers, add chocolate protein powder when making this waffle mix to feed your sweet tooth! And for another twist on a breakfast classic, check out Protein-Packed Blueberry Lemon Ricotta Pancakes.
Get our recipe for protein wafers.
Who doesn’t love pizza for breakfast? Plus, it has a high protein content! This breakfast pizza captures all the delicious Mexican flavors — including ingredients like mild salsa and pepper jack cheese — but there are tons of variations you can make yourself to best suit your appetite and nutritional needs.
As for protein, this recipe calls for a hearty serving of scrambled eggs and chopped ham. Adding eggs to a breakfast dish will increase your protein intake and support fat loss, as eggs increase satiety and reduce calorie intake so your body can feel full for longer, according to the food diary†
Lean meats, such as ham and turkey, will also help you lose more body fat, due to their filling properties and low calorie count. This breakfast dish is a great option for consuming fewer daily calories while still feeling full so you can reach those weight loss goals.
Get our recipe for Breakfast pizza
Everyone’s rendition of making the tastiest bowl of oatmeal looks different. However, the combination of peanut butter and bananas is a treat that never gets old. Up your healthy oats game with this recipe, because it’s uncontrollably delicious, naturally sweet and full of protein.
Oatmeal ensures smooth digestion – because it is high in soluble fiber – when it passes through the body, it can prolong fullness. Likewise, eating more peanut butter for breakfast is an easy way to stabilize your blood sugar, due to its low glycemic index. Studies have shown that unstable blood sugar levels can be linked to obesity, diabetes and in turn an increase in body fat.
When it comes to losing fat, it helps that oats and peanut butter — both high in protein and healthy fiber — can suppress the urge to eat constantly so you don’t overeat.
Get our recipe for Peanut Butter and Banana Oatmeal
If you are the kind of person who loves a good breakfast sandwich in the morning, then this recipe may pique your interest. Whether you opt for buttered toast or a cream cheese on a whole-wheat bagel, you won’t be disappointed with a single bite of this morning’s sammie — and you’ll get quite a bit of protein from it.
Start strong with smoked salmon and combine the light fish with fresh tomatoes, baby vegetables and crispy red onions. An average 3-ounce slice of salmon fillet has about 21 grams of protein, which is considered half the recommended amount the average adult needs. Getting your daily protein from salmon is beneficial for fat loss, as fish-rich meals have been shown to improve glucose-insulin levels and metabolism, a study finds.
Get our recipe for Smoked Salmon sandwich
A delicious dish to say the least. Between a breakfast tostada and soft taco, these Huevos Rancheros pack some potent protein ingredients stacked on a warm corn tortilla.
This recipe lays a steaming-too-easy egg over a combination of black beans, onions, and chopped chipotle peppers. The protein aspect of this plate comes from both the egg and black bean components. Black beans not only contain more protein than you might expect (about 8 grams per serving), but they can also contribute to weight loss due to their high fiber content. As a plant-based protein, they still provide the body with more energy, and their dietary fiber works to reduce appetite, according to Medical News Today. Proteins that are also high in fiber keep you full, so you don’t feel the need to eat so many calories during the day and a lower calorie intake can lead to fat loss.
Get our recipe for Ranch Eggs
READ MORE: 19 protein-rich breakfasts that make you feel full