6 protein-rich breakfasts that are both delicious and help you lose weight

A balanced breakfast can be done in many ways, but there are several characteristics that help define a healthy meal: high-quality carbohydrates with fiber,healthy fatsand enough protein.

According to Dr

Whether you’re focused on weight loss, post-workout recovery, or just want to include breakfast in your balanced diet, a protein-rich breakfast offers a number of benefits.

For those with weight loss goals, a protein-rich breakfast can be especially helpful.

Try a high-protein breakfast under 400 calories that not only helps stave off hunger, but also helps maintain a calorie deficit, which is important for weight loss.

1. Blueberry walnut yogurt

Greek yogurt is a good source of protein and provides other important nutrients like calcium.walnutNot only does it add an extra 4 grams of protein, but it also increases the healthy fat content.

Walnuts are a source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid, with 2.5g per 30g serving.

Breakfast with blueberry yogurt and walnuts.

Nutrition per serving:

• Calories: 350
• Fat: 14 g (saturated fatty acids: 3 g)
• Sodium: 78 mg
• Carbohydrates: 31 g (fiber: 5 g, sugar: 21 g)
• Protein: 25 g

Ingredient:

• Low-fat plain Greek yogurt (166 calories)
• 1 cup blueberries (84 calories)
• 2 tablespoons walnuts, chopped (100 calories)

Manufacture:

Pour yogurt into a bowl and sprinkle berries and walnuts on top, or blend half a cup of berries with yogurt and walnuts until smooth.

2. Breakfast with banana smoothie, wild fruits and cabbage

Smoothies are a breakfast favorite and can be customized to suit your preferences and ideal nutritional profile and are easy to prepare.

Nutrition per serving:

• Calories: 360
• Fat: 5 g (saturated fatty acids: 0 g)
• Sodium: 71 mg
• Carbohydrates: 45 g (fiber: 7 g, sugar: 30 g)
• Protein: 31 g

Ingredient:

• 1 sliced ​​banana (122 calories)
• 1 cup frozen berries (63 calories)
• 1 tablespoon hemp seeds (55 calories)
• 1 cup kale (7 calories)
• 1/3 cup whey protein powder (113 calories)
• A little water as needed

Manufacture:

Put all ingredients in blender along with about ½ cup of water.

3. Smoked salmon avocado toast

Avocado toast is a popular breakfast dish but is often lacking in protein.

Avocado toast is a popular choice for breakfast.

Nutrition per serving:

• Calories: 369
• Fat: 18 g (saturated fatty acids: 3 g)
• Sodium: 736 mg
• Carbohydrates: 26 g (fiber: 9 g, sugar: 2 g)
• Protein: 22 g

Ingredient:

• ½ avocado (161 calories)
• 1 slice whole grain bread (109 calories)
• 100 g smoked salmon (99 calories)

Manufacture:

Start by toasting the bread to desired doneness.

4. Protein pancakes

Traditional pancakes are not known for their protein content, but pancakes made with cheese and egg whites are high in protein.

Pancakes with cheese and fruit add protein for a healthy breakfast.

Nutrition per serving:

• Calories: 336
• Fat: 5 g (saturated fatty acids: 2 g)
• Sodium: 518 mg
• Carbohydrates: 43 g (fiber: 6 g, sugar: 11 g)
• Protein: 28 g

Ingredient:

• ½ cup egg whites (51 calories)
• ½ cup 2% cottage cheese (90 calories)
• ½ cup rolled oats (153 calories)
• 1 teaspoon baking soda (0 calories)
• ½ cup blueberries (42 calories)

Manufacture:

Put the egg whites, cheese, oats and baking soda in a blender and blend until the mixture is almost smooth.

5. Overnight oats

Overnight oats make breakfast easy.

Overnight oats are a breakfast dish that doesn’t require any time to prepare.

Nutrition per serving:

• Calories: 400
• Fat: 10 g (saturated fatty acids: 6 g)
• Sodium: 167 mg
• Carbohydrates: 51 g (fiber: 8 g, sugar: 18 g)
• Protein: 24 g

Ingredient:

• ½ cup rolled oats (153 calories)
• ½ cup skim milk (41 calories)
• 2/3 cup nonfat Greek yogurt (59 calories)
• 1 tablespoon peanut butter (94 calories)
• 1 cup chopped strawberries (53 calories)

Manufacture:

Mix oats, milk, yogurt and peanut butter.

6. Boiled eggs with toast

Eggs are a versatile food and are perfect for breakfast.

Eggs are a versatile food and are perfect for breakfast.

Nutrition per serving:

• Calories: 387
• Fat: 19 g (saturated fatty acids: 4 g)
• Sodium: 376 mg
• Carbohydrates: 32 g (fiber: 6 g, sugar: 10 g)
• Protein: 21 g

Ingredient:

• 2 large eggs, cooked to taste and peeled (142 calories)
• 1 slice whole grain bread (109 calories)
• 1 tablespoon peanut butter (94 calories)
• ½ cup blueberries (42 calories)

Manufacture:

Toast bread to desired doneness.

One study found that people who ate eggs for breakfast felt fuller for longer and lost twice as much weight as those who ate the same amount of calories from bread for breakfast.