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If you enjoy breakfast, you’re probably familiar with how it feels to daydream about your meal the next morning or how knowing what you’re going to eat for breakfast may inspire you to get out of bed earlier than anything else in the morning.
However, some alternatives are significantly healthier than others, which is especially essential to be aware of if you’re a breakfast fan who is also trying to lose weight. The possibilities for a wonderful, fulfilling breakfast at the start of the day are apparently endless.
But what really qualifies as a healthy breakfast? Are there any simple, nourishing, delectable morning meal substitutions that can be made to make up for the less-than-healthy options your diet advises you to avoid if you’re attempting to lose a few pounds?
Finding foods that can keep you fuller longer, keeping you satisfied until lunchtime, is a critical part of coming up with breakfast ideas that can help you lose weight. This can assist in preventing mindless snacking and binge eating throughout the day, which can raise your calorie intake and work against your weight reduction objectives.
Two essential nutrients—fiber and protein—are often included in a breakfast that will keep you satisfied throughout the morning. In addition to protein, fiber has also been shown to help lower levels of hunger hormones as well as general hungry symptoms. Additionally, meals with more protein have been associated with overall increased sensations of fullness after eating.
Despite this knowledge, it can be difficult to locate breakfast meals that are both high in fiber and protein, especially when things like bagels, donuts, and muffins occasionally appear to be the most practical choices. This is precisely why we spoke with a number of knowledgeable dietitians to obtain their recommendations on breakfast meal switch ideas that might also aid in weight loss.
These substitutions are simple enough for anybody to prepare and are packed with healthy nutrients that will truly sate your hunger and keep you satisfied. Discover which breakfast meal substitutions these dietitians heartily endorse by reading on.
Opt For Whole Grains Instead Of Refined White Grains
Eat This: Whole grain toast
Not That!: White bread toast or bagel
Benefits of this swap: You’ll get more fiber and less refined carbohydrates.
Our nutritionists advise starting by purchasing whole grain bread rather than white bread or bagels if you’re looking for a really easy breakfast meal shift.
According to Lauren Manaker, MS, RDN, a registered dietitian and author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility, whole grain bread will provide the body a burst of fiber, which can give your toast some lasting power. And in contrast to white bread, whole grain bread has a tendency to be digested more slowly, enabling a more filling lunch.
A bagel is another item that whole grain bread may take the place of. According to Lisa Young, PhD, RDN, author of Finally Full, Finally Slim and a member of our Medical Expert Board, a bagel has a lot of calories but typically little fiber. Instead, a piece of whole grain toast is packed with minerals like folate and magnesium as well as fiber, which makes you feel full and helps to keep blood sugar levels stable.
Use Greek Yogurt And Fruit As Toppings
Eat This: Waffles or pancakes with Greek yogurt and fruit
Not That!: Waffles doused in maple syrup
Benefits of this swap: Instead of tons of added sugars and refined carbs, you’ll get added protein and fiber, with much less sugar.
To maintain your weight reduction efforts, you don’t necessarily have to give up your favorite sweet morning delicacies. If you enjoy waffles, consider replacing the maple syrup with something higher in protein and fiber, such as Greek yogurt.
The author of The Sports Nutrition Playbook and a member of our Expert Medical Board, Amy Goodson, MS, RD, CSSD, LD, claims that while syrup gives waffles a burst of sweetness, it does not increase feelings of fullness. Waffles with maple syrup for breakfast are nearly entirely composed of carbohydrates and sugars, which can make you feel hungry more quickly and maybe cause you to eat anything in the middle of the morning.
Goodson advises “topping your waffles with Greek yogurt and fresh fruit instead” to counteract the empty, sweet calories.
In addition, Goodson notes that both the protein in yogurt and the fiber in fruit help you feel filled for longer after breakfast, which can help you control appetite for your next meal.
Make Oatmeal Pancakes
Eat This: Homemade oatmeal pancakes
Not That!: Standard pancakes with maple syrup
Benefits of this swap: You’ll get more fiber and fewer refined sugars, which will keep you full and more satiated longer.
Pancakes with maple syrup are simply sugar-loaded carbohydrates, much like waffles. One of our nutritionists suggested cooking some oatmeal pancakes so you may still eat pancakes but with more fiber.
According to Trista Best, MPH, RD, LD at Balance One Supplements, “Pancakes are a popular breakfast staple, but they are frequently made with refined carbohydrates and can have sugar-heavy ingredients added as toppings. So switching the inflammatory refined flour for oats is one easy switch to make your breakfast more weight-loss friendly. This is due to the fiber in the pancakes, which can help you feel fuller for longer and discourage overeating between meals or nutrient-rich snacks.
You can try our recipe for apple-cinnamon-oatmeal pancakes. Additionally, simplify the procedure by only needing to “simply grind your oats, which can be done in bulk ahead of time, then add egg and milk to the consistency of your taste,” according to Best.
Ditch The Regular Muffins For Eggs
Eat This: Egg muffins made with eggs, vegetables, and cheese
Not That!: Standard muffins made with refined flour and a lot of added sugar
Benefits of this swap: You get much more high-quality protein and fiber.
A great, quick, and simple breakfast to have on the road might be a muffin. However, a typical muffin is typically made up only of refined flour and sugar, therefore Goodson advises choosing an alternative.
“Egg muffins are a healthier alternative because many breakfast muffins are packed with flour and sugar and are heavy in calories,” advises Goodson. “You create them like muffins with eggs, vegetables, and your favorite cheese, but the eggs provide high-quality protein as well as fiber from the vegetables. This combination can prolong your feeling of fullness “Which, Goodson continues, can assist you in consuming less calories after breakfast. Eggs can also “help you receive extra nutrients like choline for brain function, and lutein and zeaxanthin for eye health,” according to Goodson.
Make one batch at the start of the week and store the remaining portions in the refrigerator for a few days if you’re typically pressed for time in the morning. Before leaving, all you need to do is microwave one.
Try An Alternative Creamer For Your Coffee
Eat This: Collagen powder in your coffee
Not That!: Sugary coffee creamers
Benefits of this swap: You’ll consume less added sugar and more collagen and protein.
Skip the creamer and instead add collagen to your daily cup of coffee, advises Goodson, as the majority of coffee creamers are nothing more than extra sugar and saturated fat. The amino acids that collagen supplies are the building blocks of protein, which can help you feel fuller for longer and support the health of your joints and skin. Goodson continues, “Many manufacturers like Vital Proteins provide flavored collagen like chocolate and matcha, as well as genuine collagen coffee creamer, if you’re searching for a specific sort of collagen to try.
Use Fruit Or Nuts As An Oatmeal Topping
Eat This: Oatmeal with berries, apples, or nuts
Not That!: Oatmeal topped with added sugar
Benefits of this swap: Your breakfast will have less added sugar and more fiber and protein to keep you going the rest of the morning.
A delightful and nutritious breakfast option, oatmeal may easily lose its nutritional value if you add a lot of sugar, honey, or syrup to it.
Manaker advises relying on the natural sweetness of berries rather than additional sugar if you want your oats to be on the sweeter side. The berries offer fiber, which can aid in promoting fullness, and the addition will increase your intake of antioxidants.
Goodson also advises adding snacks like apples or almonds to your porridge as a garnish. “Instead of topping your porridge with sugar, add almonds for a healthy source of fat and protein, as well as chopped apples for fiber. The combination of protein, fat, and fiber will keep you full all morning “she claims.
